You don't need a gym to start looking after your back. These three habits make a difference.
1. Get up every 30 minutes
Long periods of sitting stiffen your back and hips. Stand up, walk around or stretch for a minute or two every half hour.
2. Strengthen your core
Strong muscles around your trunk and hips support your spine. Your core isn't just your “six-pack”; it includes your back, hip and deep stomach muscles.
3. Lift with your legs
Keep the load close to your body, bend your knees and hips, and avoid twisting while you lift.
Get urgent medical help if back pain comes with loss of bladder or bowel control, numbness around the groin, new leg weakness or fever, or after a fall or accident.
How Madeleen helps with back and neck pain →
This is general information and not a substitute for a personal assessment. If you have pain or a health condition, speak to a health professional before starting a new exercise programme.