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So you've got back pain and want to stop it before it gets worse. Here are our top 10 tips for improving back pain:

1. Painkillers
Over-the-counter tablets like paracetamol or ibuprofen can help with most back pain. Ibuprofen gels are also available so you can apply them where you feel the pain for almost immediate relief.

2. Wearing flat shoes
Heels aren't only bad for your feet, but for your back as well. They force your spine into an unnatural position and you're more likely to fall over wearing them.

If you can't bear to give up your shoes then alternate between heels and flats to give you back and feet a break. Try not to wear heels around the house, or when you don't have to.

3. Take regular exercise
Keeping active and a regular exercise regime will help build up muscle tone in the back and stomach, which will both help to support the spine. Swimming is a great exercise for you back, because the water supports your whole body, taking the strain off your spine. It also gives you a full-body work out.

4. Stop smoking
Smoking stops oxygen from getting around the body, which can weaken them in the long run and weaker muscles means less support for your back.

5. Lift slowly and purposefully
When you have to lift something heavy, make sure you are prepared. Bend from your knees to spread the load more evenly across your body, taking the strain off your back. Take your time and don't try to rush to get it done faster and always make sure you have a clear idea of where you are going before you lift

Don't try and move something that is too heavy for you either. If in doubt always ask someone help you.

- Next: Our tips for improving back pain: See how wearing the wrong bra is bad for you back and more tips

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By Fong Chau

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• Next: Protect your back - 10 tips to improve back pain: 6-10

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