Tips for a comfortable, resilient back

• Notice what you're feeling in your back. You can then spot the signs that your back is about to “go” and take action before it does. Back discomfort can often be prevented by recognising when your back is not feeling quite right, then backing off.
  
  
• If life is getting tense and hectic, take a few minutes’ time out to relax, a couple of times a day. Can you do a bit less, or get some headspace? Back pain is often linked to a build up of rushing around, or stress, with the breathing and muscles getting progressively more tense. Can you step back from this?
  

• Pace yourself. Build up to heavy activity (gardening/sport and exercise/manual work). Take regular breaks and give yourself recovery time. 
  
  
• If you feel your back is tightening or you notice a familiar back pain coming on, sit down and relax, take 10-20 good deep breaths, stretch gently or go for a walk – whatever feels right at that time.
  
  
• Move regularly through the day. If in an office or car, find ways to walk around. Try parking at far end of car park and walk to office, loo break, make tea etc, stop off on long car journeys and stretch and walk a little.
  

• Book an appointment with a musculoskeletal health professional (me!) on regular stretches and movements tailored for you specifically, that will help keep your back moving freely and comfortably. Then find a way of fitting them into your life that makes them achievable.
  
  
• Take a look at my remedial exercises page for a range of stretch sequences to keep your back mobile
  
  
• Sit well (most of us know how) at your desk and consider your posture when on a mobile device. Get up and move regularly: go up some stairs, walk round the block, do some squats... The best way to avoid back pain is to avoid long periods of sitting. Build "movement snacks" into your working day - and get a decent chunk of exercise in a few times a week. Here's the UK government's recommendation on how much and what type
  

• Walking is a great preventative and rehabilitative exercise. Walk swinging your arms, without a bag or using a phone as you walk. This way, you rotate your torso and this eases the load on your lower back. Plus, walking gently articulates your entire spine, stretching and strengthening it with each step. Walking is a very under-rated form of exercise!
  
  
• Choose flat shoes, rather than high heels, when you can, and shoes that allow your toes to spread out and be used fully. This will ensure that your back is in a comfortable, ergonomic position for movement.
  
• Some boots restrict ankle movement a lot. I once had a patient where he ditched his boots, returned to shoes, and his chronic ankle and back pain disappeared. It depends on the boots but do have a think about this one.
  
  
• If you have to carry a bag, choose a cross-body back or rucksack. And travel light!
  
  
• Find someone you trust (like me!) who can help you if you feel your back is getting sore to an extent that you can’t manage it yourself.
  

What to do if your back gets sore:
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• Don’t panic. Most back pain eases off with time and is not indicative of a severe problem. This can be really hard to believe when a hefty dose of back pain kicks in, but honestly, it's true!
  
  
• The back muscles can spasm strongly when you hurt your back. This can be frightening but actually it’s normal and means that your your nervous system is working well to protect your spinal cord.

• The best thing to do in this situation is to take things easy for a while, avoid lifting, heavy manual work and intense activity, but keep moving. If you can, walk gently then stride out progressively when you walk, swinging the arms. Gentle movement and relaxed breathing signal to your nervous system that the body is not under attack, and that it can relax the muscle spasms as your spinal cord is safe.
  
  
• Do not be frightened to move, unless in complete agony. If you are in agony, find a comfortable position, relax, and breathe deeply 10-20 breaths every now and again, to signal to your nervous system that everything is ok. Then, as pain eases, move around gently and take some gentle walks as soon as it’s comfortable.
  
  
• If you are really concerned about the level of pain, have a lot of leg pain, pins and needles, or other extreme symptoms, contact your GP.