14 ways to beat a bad back

Follow these easy expert tips for keeping your spine strong and pain-free

- TANYA PEAREY

1 START YOUR DAY WITH THE PLANK

Strengthening the muscles that support your back - which is your core - can beat and prevent back pain. Exercises like the bridge and plank are great. Find out more at mindyourbackuk.com

2 EAT LIKE YOU'RE IN THE MED

A Mediterranean diet has been shown to be anti-inflammatory, so make sure you pack your meals and snacks with plenty of these foods. 'That's all your fruits and veg, oily fish and wholegrains,' explains nutritionist Carrie Ruxton. 'Keep meats and processed foods to a minimum.'

3 DON'T SIT FOR MORE THAN HALF AN HOUR

Regular movement is essential to keep your back flexible and strong, so get up and move around. Just a walk to the kitchen to make a cuppa helps. And try these stretching exercises while you wait for the kettle to boil:
* Stand tall and hug your body - right hand on left shoulder and left on right. Breathe in and out to stretch your back.
* Shrug your shoulders and try some torso twists to ease tension in the spine.

4 WEAR SHOE INSERTS

Shock-absorbing insoles can help improve your posture and reduce the impact on your spine when you are on your feet for long periods - walking or standing.

5 SIT UP STRAIGHT!

Bad posture puts pressure on your spine, causing pain, so make sure that whenever you are sitting you're in the best position for your back. 'Never slump,' warns physio Neil Velleman. 'Always have a supported lower back.' And if you want your feet up while watching TV in the evening, have them out in front of you, not curled up to the side.

6 QUIT SMOKING - TODAY!