Chartered physiotherapist Sammy Margo recommends the five STEPS method of avoiding back pain…
Some simple stretches will help increase mobility and loosen tight muscles. Start with a spinal stretch — reaching your hands high in the air above your head. A great stretch to do at work is to stand with your hands flat on your desk while slowly flexing and extending your back.
While movement is crucial, it’s important to keep topical therapy close by when your back is feeling uncomfortable. Warming products such as Deep Heat Pain Relief Back Patch may help to provide targeted pain relief, relaxing stiff and aching muscles and joints and helping to restore movement.
While it can be tempting to rest if your back is uncomfortable, it is important to keep moving. Low-impact exercise is best, so go for a walk at lunchtime or swim after work.
Ensure you check your posture regularly, especially if you work at a desk for long hours. Make a conscious effort to sit up straight and with your bum to the back of your chair.
Finally, you need to strengthen your back muscles. The best way of doing this is to build strength in your core — which consists of your back, abdominal and pelvic floor. Try a plank or bridge, holding for longer each time. Engaging your abdominal muscles throughout the day will help too.