• Get regular aerobic exercise (e.g. walking or swimming). Exercise increases back and abdominal muscle strength and flexibility, which helps support and align your back, and minimises the frequency and severity of back injuries. Flexibility in the hips and upper legs allows for correct pelvic bone alignment.
  

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  Choose an exercise level suited to your fitness level, and do gentle warm-up stretches before and after exercising. If you've had back problems, consult your doctor or physiotherapist before starting a new exercise regime.
• Use proper body mechanics:
  
  • Standing. Maintain a neutral pelvic position, and avoid rounding your back. Avoid hunching your shoulders and tensing your neck when stressed. Wear comfortable, low-heeled shoes - high heels put pressure on your lower back.
  • Sitting. Use a seat with good lower back support. Keep your knees and hips level.
  • Lifting. Hold the load close to your body, keep your back straight and bend at the knees. Let your legs take most of the strain. Avoid lifting and twisting simultaneously.
• Lose weight. If you are more than 10 percent over your ideal body weight, lose weight through healthy diet and aerobic exercise, on your doctor's advice.

Reviewed by Dr Sirk Loots, orthopaedic surgeon.

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Exercises to alleviate back pain

 

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