15 ways to banish BACKACHE

1.Think before you rest The advice is no longer bed rest for a bad back,’ says physio Neil Velleman. ‘Generally, the advice used to be to lie down and rest until the pain went. But now we like to keep people moving – in the right way.’ There are guidelines about the best exercises to perform, so talk to your physio or GP for advice about your specific problem.

- TANYA PEAREY

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2.Quick back-pain relief

Try this knees-tochest exercise: Lie on your back, knees bent. Bring one knee up and pull it gently into your chest for five seconds. Repeat up to five times on each side.

3.Take it to the bridge

Yoga moves, such as the bridge, cobra and spinal twist, can both ease back pain and help prevent it.

UK and US research has found that the stretching of muscles in yoga can ease symptoms of arthritis around the joints, and help lift depression linked to the condition. ‘Yoga works by building strength, improving flexibility, and reducing joint and muscle pain,’ says yoga teacher Cheryl MacDonald (yogabellies. co.uk). If you have back problems, talk to your GP for advice before taking it up.

4.Foam roller

Can’t afford massage treatment for sore muscles? Try a spot of DIY with this foam roller. It can help relieve muscle tension, increase blood flow to soft tissue and soothe any aches and pains; £13.49, mymeglio.com

5.Bend smart

Protect your back when bending, especially for jobs you do regularly, such as housework or gardening, which can destabilise your spine over time. ‘Keep your back neutral and your core (tummy muscles) engaged,’ advises Neil. ‘Pivot from the hips to bend and use your knees rather than just letting your back collapse.’

6.Magnesium soak