No fuss fixes for BACK PAIN

Banish backache – and stop it returning – with these lifestyle winners and simple but effective exercises

- TANYA PEAREY

Chances are you’ll get a bad back at some point in your life. ‘Up to 80% of the population will experience back pain,’ says personal trainer Ellen Morewick. ‘About 90% of it is what’s known as non-specific back pain, usually lower-back pain, and it can be tricky to get rid of.’ The good news? It is possible to ease the discomfort – and it’s even possible to prevent it in the first place too.

Don’t stop!

The number-one piece of advice is: keep moving. ‘The World Health Organization recommends being physically active to help prevent back pain,’ says Ellen. It’s important for recovery too, although moving might be the last thing you feel like doing.

Try for at least 30 minutes of exercise, five days a week.

Gym classes and sports are great, but a brisk walk or some gardening count. And move throughout the day. ‘When seated for extended periods, the spine remains in a flexed position,’ says Mark Harris, fitness expert at Mirafit*, ‘which can lead to stiffness, discomfort and even long-term issues.

‘Deadlifts are a fantastic compound movement that strengthens the lower back while also engaging other key muscle groups. By gradually building your strength with deadlifts, you can improve your lower back’s ability to handle the daily stresses of sitting. Start with a light weight and focus on proper form to avoid injury.