1 Lose weight: being overweight is a major cause of back pain.

2 Be mobile: activity can help to cure and prevent chronic back pain. Experts no longer recommend bed rest for back pain.

3 If the pain is severe, place a heated pad or packet of frozen peas (wrapped in a tea-towel) over the area for 15 minutes every 2-3 hours.

4Take over-the-counter painkillers in the recommended doses and consult your GP if back pain is severe or chronic.

5 Whenever possible, avoid lifting and carrying heavy objects. If you do have to lift, bend your knees, not your back. Keep your feet wide apart to help you to feel more stable. Lifting in this way will encourage the muscles in the legs to take the weight rather than placing the load on the delicate vertebrae.

6 Sit comfortably: sitting on a badly designed chair can play havoc with your back. By law, office chairs should meet minimum standards and have five legs in star shape with an adjustable seat back.

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