Regular back stretches will improve muscle tone and prevent injury. Yoga and Pilates are ideal. Alexander technique also improves posture.
Before getting out of bed, bring both knees to the chest one by one and then together, while lying on your back. Then roll both knees from side to side. This stretches and warms up the muscles.
Eat your breakfast standing up. This lessens the pressure on the spine.
Lengthen the spine when sitting and standing. If using computers, ensure that the centre of the screen is straight in front and level with your eyes to prevent stooping.
Regular swimming and walking keep the spine flexible and the muscles toned.
Avoid standing or sitting for long periods.
Have neck and shoulder or back massages to ease stiffness and improve circulation.
Applying a packet of frozen peas wrapped in a towel to the affected area for several minutes and repeating every half hour will reduce swelling.
Quarterly back maintenance treatments with an osteopath or chiropractor can prevent injury and keep the spine balanced and flexible.
Acupressure techniques are easy to learn and can ease stiffness and pain.
Sleep on a good mattress and use small pillows under your knees or in the small of your back for extra support.
Reduce muscular tension at the end of the day with gentle stretches, relaxation and deep-breathing exercises.