Four in five adults will experience back pain; though we all hope to avoid back pain altogether, many of us find it hard to keep the right exercise regime and avoid the bad habits that damage our backs. Here are some simple ways to help overcoming these problems:

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Keeping fit
Your body must stay active to be healthy. If your muscles, bones and tendons fall into disuse they'll start to grumble and groan - especially in an area as complex as the back. So keep them moving.

Gentle exercise can build strong back and stomach muscles to support your spine and maintain flexibility. Walking or cycling is easy to incorporate into your daily lifestyle. Swimming is particularly good for backs, because it strengthens your muscles while supporting your body with water - but some strokes may not suit you, so try and get professional advice.

The hardest hill in keeping fit is getting started; a regular routine of exercises is a good idea, but if you already have a bad back, you should consult your doctor or physiotherapist about what exercise is safe. Personal assessments are best: a qualified physiotherapist, osteopath or chiropractor can give you an exercise routine tailored to your own needs.

If you go to an exercise class, check it's run by a qualified teacher and that the teacher knows you have a bad back. Remember, a lot of commonly performed exercises may not be suitable for you.

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Exercise checklist

DO - Choose exercise suitable to your level - if you are a beginner, work up gradually.
Take things at your own pace.
Make sure you drink water before, during and after exercise.
Do gentle warm-up stretches before and after exercising.
Wear good footwear and appropriate clothing.
Enjoy yourself

DON'T - Continue with an activity if it makes your back hurt.
Eat a large meal before exercising.
Do fitness or aerobic exercises on a stone or concrete floor.
Exercise if you feel ill.
Do exercise that will put weight or excessive strain on an acutely painful joint or spine.


Keeping trim
Secondly, since excess weight can pull the spine out of alignment and cause back injurys, it is important to keep your weight down. Some aerobic exercises such as cycling, walking or running will help you lose the excess pounds. (Though, some popular sports, such as golf & tennis, can actually injure your back if not done properly...)

It's also important to maintain a healthy diet that's high in fruits, grains and vegetables. In addition to causing weight gain, a poor diet can also make your back weaker and more susceptible to injury.

For more information, please consult your GP.