Pain in the back

Watching TV

Most of us think nothing of how we sit down when watching TV and as a result we damage our backs, without even realising it. Help yourself, advises Patricia Watber, by:

• sitting with both buttocks firmly on the seat and not slouching to one side
• placing a wooden board under your sofa cushions if it's too soft
• avoiding resting your neck on the sofa arm, and instead use a cushion to support your head
• shifting positions every 20 minutes to maintain flexibility.

Wearing high heels

Heels may help women feel sexy, but the price for looking good is likely to be back pain because as you walk, your centre of gravity is thrust forwards.

Help yourself by varying the height of your heels and improving your core stability by exercising the muscles that run round your back and body like a corset. The stronger these muscles, the more internal support you will have as you totter and the better your postural alignment will be.

Pilates and yoga can help strengthen your core - as can sucking in your stomach as you walk, sitting at a computer or waiting at the bus stop. Simply imagine pulling your belly button to your spine, release and repeat regularly

Gardening and housework

Gardening and housework often involve lifting, moving and unnatural hunched postures, so it's important not to overdo it. If you're particularly stiff, post gardening or housework, stretch your body the opposite way from how you've been holding it.

'Be aware that the spine moves in six directions: forwards, backwards, to the left side, the right side and rotates left and right. So, always stretch your back regularly in all six directions to maintain flexibility.' says Garry Trainer, osteopath and author of 'BackChat: The Ultimate Guide to Healing and preventing back pain'.