A BAD back is one of our most common health complaints, with 60 to 80 per cent of us suffering regularly.
Yet the secret to reducing symptoms could be as simple as going for a regular stroll.
Walking five times a week for half an hour nearly halves the occurrence of spinal pain, medical journal The Lancet said this week.
And it is not the only daily home hack worth trying. Laura Stott brings you the best ways to get your back feeling brilliant.
THE way you sleep can impact how your body feels when you wake.
To keep your spine comfy, kip on your back. Snoozing face up, known as the supine position, allows optimal disc alignment, which should help to minimise morning aches.
If you suffer with lower spine pain, placing a pillow under your hips or lower stomach can reduce strains.
YOUR footwear could be affecting your spinal alignment, causing a knock-on effect of ouches in your backside.
Experiment with different shoe styles to see what offers the most assistance.
Comfy, low-heeled kicks with ample cushioning and good arch support are best for vertebrae.
Orthopaedic insoles can also provide back benefits.
A COMPRESS, hot water bottle, bath, shower or microwavable heat patch is a proven technique to help reduce inflammation.
It eases pain fast by boosting blood flow to the muscles. Moist heat is recommended by physiotherapists for eliminating aches, so a power shower could help with spasms or stiffness.
Apply for about ten minutes.
WHILE that one-strap bag or shoulder tote might look great with your outfit, lugging all your essentials around on one side of your body can easily trigger backbone aches.
Balance out the load by using a rucksack-style carrier with two wide straps and place the heaviest items at the bottom of your bag.
This should eliminate hotspot spinal soreness.
CHERRIES could help reduce twinges.
Studies have shown the fruit, rich in antioxidants and anti-inflammatory agents, can help relieve muscle pain and inflammation either caused by arthritis or exercise-induced body fatigues.
Try a glass or cherry juice or chowing on some dried cherries daily, both available from health stores.
THIS week’s research from Australia shows that heading out just three to five times a week could be the answer to reducing aches.
Just three strolls a week for 30 minutes each time could strengthen and support your frame, boost circulation and increase spinal flexibility. This halves the chances of a recurrence of lower back pain.
A PROFESSIONAL treatment from a qualified physiotherapist or sports masseuse is a great option for spinal pain but it can be costly.
Instead, rolling sore spots over a firm tennis ball, spiked massage ball or foam roller can help to loosen soft tissues, release tension and boost blood flow to help your back. Adjust the pressure to suit.
SITTING for long periods or with poor posture could be to blame for back aches.
Imbalances in the load on your spine can lead to stiffness, weaknesses and strain.
Avoid hunching, which puts pressure between your shoulder blades, and distribute weight evenly on your tail bone to help you sit up tall.
Remember to stretch regularly as well.
