1. Remember that prevention is better than cure -follow the 20:20 rule: every 20 minutes move for 20 seconds
2. When you experience back pain, try to continue your normal activities as much as you can
3. When in pain keep active and take over the counter medication (always consult your pharmacist if in doubt)
4. Sit up straight – imagine a piece of string pulling you up from the crown of your head and growing tall through your body.
5. If you are uncomfortable when driving, place a rolled up towel or cushion in the small (bottom) of your back.
6. Make sure that your car head rest is no more than 5 cms from your head
7. Balance rest and exercise – everything in moderation is the key to a healthy back
8. When lifting, always bend your knees not your back and lift and carry objects at waist level close to your body
9. Do go to your GP if your symptoms persist or if you are worried in any way
10. ‘How will I know if this exercise is doing me good?’ Do see a physiotherapist to help you make a full recovery and prevent relapses.

*Sources HSE and BackCare websites