1. Stand up and stretch every 30 minutes whilst sitting at work to counteract prolonged sitting and slouched postures.

2. Walking, swimming and cycling are excellent ways to strengthen your back muscles.

3. Shedding weight if you are overweight will help most types of back pain. So maintain a healthy weight.

4. Practice good posture when sitting, standing, and walking. Avoid prolonged sitting. This puts more stress on the lower back than standing or walking.

5. Use a chair with a backrest. Sit with your feet flat on the floor or a footrest. Change how you sit every few minutes.

6. Exercise a minimum of 30 minutes daily to activate your muscles to protect your spine.

7. Never twist and bend at the same time.

8. Always bend your knees and hips, not your back when lifting.

Simple tips to care for your back