10 bad habits making your BACK PAIN WORSE

Those everyday activities that you do without thinking may be aggravating your aches and pains. Here's what you can do to fix it

- TANYA PEAREY

1 MISSING SLEEP

Plenty of research links poor sleep to increased pain. Sleep deprivation can alter the nerve signals in the brain and reduce the pain threshold. A study in healthy adults found that even moderate sleep loss induces inflammatory cytokines,' says physio Sammy Margo. These increase inflammation in the body. 'Sleep deprivation also hinders emotional and cognitive abilities, leaving us less able to tolerate pain and discomfort.

TRY To get around seven hours of sleep each night.

2 SITTING STILL

'Habitual inactivity leads to a slew of health issues,' says Sammy. These include conditions such as back pain, as well as cardiovascular disease, diabetes and high blood pressure. Make sure that you get up every hour and move for at least five minutes, to keep muscles moving during the day.

3 NOT GOING OUT

One in five* of us aren't getting enough vitamin D, which is crucial for a healthy spine. Our body uses it to help absorb the bone strengthener calcium. Make sure that you get outside to top up your levels, and consider taking a supplement from October to April, when the UK sun isn't strong enough for us to make enough vitamin D. Due to its link with sun exposure, 'Anyone over 65, those entirely or largely housebound, and people who cover up for religious reasons should be taking supplements all year,' says GP Dr Sarah Jarvis.

4 EATING TOO MANY PROCESSED FOODS