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10 Tips for Back Pain Prevention

1. Regularly exercise. 45min of moderate to fast walking daily (without a bag) is one of the best types of exercise you can do for your back. Also helps to clear your head.
2. Stick to a healthy diet with plenty of fruit/veg. Make your plate colourful.
3. Maintain good posture. Avoid slouching and low soft seats. And keep your feet on the floor
4. Warm up and cool down before and after physical activity.
5. Keep your backpack or shoulder bag as light as possible. Take out what you don’t need.
6. Don’t sit for more than an hour without getting up for a wander around or a stretch.
7. Never cradle the phone between your neck and shoulder or sit with your head down while on your phone or tablet ( put a couple of cushions on your lap and pop the phone/tablet on top bringing it up to eye level)
8. Sleep on your back or side, avoid sleeping on your stomach.
9. Invest in a good chair that suits your height and a good pillow and mattress. Money well spent.
10. Have regular spinal check-ups to catch issues early ( a bit like dental check ups). If you are in pain for more than 2-3 days, get checked over.

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