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6. Stretch
The muscles in your back need the same care and attention as the rest of your body. Stretching helps warm the muscles up and make them more flexible, so when you're lying in bed in the mornings take a moment to stretch out. Try this:

• Lie in a straight line with your hands above your head.
• Push your arms and legs away from you, as if someone is tugging on either end of your body.
• Hold for five seconds and then release.
• Do this three or four times each morning.

7. Take regular breaks from sitting or standing
Staying in the same position - whatever it is - for too long puts too much strain on your back. Make sure you move around. Even a short walk will help stop you getting stiff.

8. Sleep well
The average person spends a third of their adult life asleep, so it's important that you're comfortable and that you're not putting any excess strain on your back. You should find a position that's comfortable for you. Check you sleeping positions:

• The worst position to sleep in is on your tummy because it offers no support for your back and forces it into an unnatural position.
• If you sleep on your back, then place a pillow under your knees to take some pressure off your lower back.
• If you sleep on your side, then make sure your neck is supported by a pillow and place a pillow between your knees to ease the pressure in your lower back.

You should invest in a good quality mattress. It will make the world of difference to your back and to your sleep. Look at your mattress. If it sags in the middle then it's time it was replaced.

When you're shopping for a mattress, a soft one you can sink into may feel tempting, but more often than not, it's the wrong choice, because it doesn't offer enough support for your back. If you already have a soft mattress, you could sleep with a board underneath it, which will make it firmer. When you're out shopping, don't be afraid to test the mattress out by kicking off your shoes and climbing on board. Make sure you feel comfortable before you buy. Another thing to look out for is how well the mattress is made. Lift up one end and it should remain straight without bending in the middle. Orthopaedic mattresses tend to be firmer, offering your back more support when you sleep.

9. Make sure your bra fits
The average bra size is a 36C, and if you're not supported correctly it can put extra strain on your back. Experts say that more than half of women do not know their right bra size, often thinking they're a smaller size then they really are.

Most department stores have trained staff who will measure your bra size and always try on bras before buying them to make sure they fit. There should be no bulges on the back or shoulders and the back of the bra should be straight and not rise up.

10. Drink more water
Drinking water can help protect your back from damage. The discs in your spine are fluid and measure 1cm wide, but years of dehydration can make them shrink to half the size. This means there'll be less to protect the bones and muscles, making you more likely to get aches and pains. You should aim to drink two litres of water a day.

More helpful information

Understanding normal sleep
Easy exercises you can do while you're sitting down

By Fong Chau

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