As children, we’re often told to sit up straight and keep our shoulders back, but how many of us carry that advice into later life? According to the British Chiropractic Association (BCA), we are increasingly becoming a nation of slouch potatoes. Poor posture is a prime cause of back and neck pain, and recent research by the BCA (www.chiropractic-uk.co.uk) reveals that half of 16 to 24-year-olds in the UK now suffer from some kind of back pain.

It’s never too late to change your habits. As you walk, concentrate on keeping your stomach in and your head totally upright. Relax your shoulders and make sure not to force them backwards too much as excessive straightening of the back can also lead to problems.

Don’t round your back or hunch your shoulders when stressed.

Instead, you should imagine you are being pulled upwards by a string located at the base of your neck to straighten your back. While you are at work, use a sturdy upright chair with good support to your lower back, and sit on a cushion or rolled-up towel if necessary. Remember to stand and stretch every 20 minutes to help prevent muscle stiffness. If driving, use a lumbar support at the curve of your back and make sure your knees are at the same level as your hips.

Lifting with bad posture is a trigger for back pain. Only lift weights you can easily handle and never bend forward with your knees straight. Avoid lifting and twisting at the same time and flex your knees rather than your back when setting a load down. In the office, make sure your monitor is at a height that enables you to look straight forward at it, with your face about 3ft from the screen – this will prevent slouching. The mouse should be close by so you do not have to reach out to use it.

TAKING IT FURTHER

www.bwy.org.uk The website of the British Wheel of Yoga is a good starting point to find yoga classes in your area to help with posture-related problems

www.netfit.co.uk The stretching section of this website is very useful in showing how to promote suppleness and flexibility on a daily basis

tinyurl.com/2e4bff A BBC web page looking at various forms of exercise that help with muscle strength and flexibility

Stand straight To stand tall at all times, ensure your ears, shoulders, hips, knees and ankles are in a straight line. Pull your belly button in towards your spine

Trapezius muscle openers This exercise will help keep your spine flexible. Breathe deeply and relax your stomach region. Let your head hang forward and gently turn it from side to side. Massage the area just below the back of your head with your fingers and move down to the base of your neck. Then relax your shoulders, slowly roll them backwards and forwards for 15 seconds.

Kitbag

Designer In Car Back Support £27
www.posturepeople.co.uk

This is just one of a wide range of products available from this company, which specialises in preventing posture problems. It fits against the lower back rest, providing support for the lumbar area.

Back Stretcher £50
www.physioroom.com

This compact and lightweight piece of kit stretches tense, painful muscles in the back, mobilises soft and connective tissue and helps to restore normal spinal alignment by encouraging the natural curves that are designed to protect the back from pain and injury.

Cyclex Gym Ball £12-£18
www.pilates.co.uk

Gym stability balls are ideal for free-movement exercises such as Pilates, and improve balance, coordination and posture. Exercising with this ball also strengthens the lower back, buttocks, abdomen, chest and arms.

TKO Ab Trainer £50
www.fitness-superstore.co.uk

Strong abdominal muscles are key to good posture. This home equipment effectively works the upper and lower abs at once and helps to eliminate neck and back strain during workouts. The rocking action helps to isolate the abdominal muscles to increase strength.

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