After suffering from back ache many people are often afraid that movement may be harmful to the back, but research shows that exercise and a return to normal activities can actually help lower back pain victims.

People who exercise after suffering from back ache continue to feel less pain and are more likely to get back to normal activities, and the benefits continue to increase over time, according to Dr Jennifer Klaber Moffett and colleagues from the University of York and University of London. These patients also tended to use fewer healthcare resources and took fewer days off work.

Back pain often lessens within a few weeks. If it continues for over three months, it could be chronic back pain and a visit to your GP is highly recommended so that a doctor can facilitate your treatment.

Prevention

• Exercise regularly to keep fit. This is more important than exercises that specifically target the back
• Avoid lifting heavy weights, but if you have to then bend your knees instead of your back and hold the weight close to your body
• When carrying shopping, hold similar weights in shopping bags on each side of the body
• School bags or rucksacks should weigh no more than 15 per cent of the wearer’s body weight, and should be worn on both shoulders
• Be aware of your posture when carrying out everyday activities - stand comfortably with your back straight

Back Pain Exercises

Being generally physically fit is important, but you can reduce back problems with exercises that strengthen your back, stomach, hip and thigh muscles - stomach muscles are important for a good posture that keeps your spine in place. Do these regularly, at least three times a week. Start with a gentle warm-up and make sure that you move your body gently and rhythmically - quick, jerky movements can strain your back and aggravate the problem. If you experience any pain, stop the exercise immediately. Additionally, be careful if you have a disc problem.

Do

• Walking, swimming, biking and strength and aerobics training on machines will help strengthen the back
• Stand with your back against a wall, feet shoulder-width apart, and slide downwards to a 90 degree crouch, for a count of five. Repeat five times
• Lying down, bend one leg, holding it at the thigh and slowly bring it towards the ceiling. Hold for thirty seconds. Repeat twice on each leg
• Lying on your stomach, raise one leg by tightening the leg muscles, holding for a count of ten. Repeat five times on each leg. Don’t hold up both legs at the same time, as this can strain your back
• On your hands and knees, drop your head and curve your back towards the ceiling. Hold for a count of five and repeat five times
• Lying on your back, lift one leg, holding for a count of ten. Repeat five times on each leg. If it’s too difficult, you can do this sitting on a chair
• On your hands and knees, raise your head and hips while arching your back. Hold for five seconds before repeating ten times
• Lie on your back, knees bent. Slowly raise your shoulders, reaching hands between knees for a count of ten. Repeat five times
• Lie on your back, knees bent and feet on the floor. Tightening your stomach muscles, push the small of your back into the floor and your chin to your chest. Stretch out your arms and push your shoulders forward until they are raised from the floor, holding for three seconds. Build to three sets of ten
• Leaning your hands on a chair back, lift one leg behind you, keeping it straight. Slowly return, and repeat five times on each leg
• To decrease the strain on your back, lie on your back, knees bent. Raise your knees towards your chest, pulling them as close as possible. Repeat five times. Or, standing with your feet apart and knees straight, put your hands in the small of your back and lean backwards. Hold for a few seconds

Avoid - these may strain the lower back:

• Sit-ups with straight legs or hip twists
• Quick or bouncy stretches
• Football, volleyball, trampolining, high intensity weight lifting, sledding, ice hockey and other sports that put stress on the back