Beat back pain - WITHOUT PILLS!

Forget painkillers, this expert advice will help 4 strengthen your back and relieve it

- TANYA PEAREY

Get moving

'We've often been told to stay still when we're experiencing back pain,' says physiotherapist Sammy Margo. But that's the worst thing we can do. 'Our backs need to move to stay healthy,' she says. 'Aim for the recommended 150 minutes of moderate-to-intense exercise a week. Try walking, cycling, dancing, yoga and swimming.' 

WATCH YOUR POSTURE

How you stand, sit or lie down can put pressure on your spine.

Follow Sammy's tips: When standing Your ear, shoulder, hip and ankle should be in line. Stand with your back against a wall as a guide. When sitting Keep your ear, shoulder and hip in line. Sit with your bum against the back of a chair and feet flat on the floor.

When sleeping Your spine should be straight when lying on your side. Try placing a pillow between your legs if you sleep on your side, or under your knees if you sleep on your back.

AND STRETCH!

A good stretch several times a day is a great way to loosen tight muscles and increase mobility,' says Sammy.

Try this easy flex-and-extend move in your kitchen three times a day:

*Stand by the kitchen table, feet hip-width apart. Place your hands or elbows on the table to take the pressure off your back.

*Slowly start to arch your back and allow your head and neck to relax down.

* Tuck in your tailbone, engage your bottom and hold.

* Drop your tummy down and dip your back. Bring your head up slowly.

Repeat this move twice more.