Most of us suffer from backaches or back pain at some time in our lives. Exercise and treatment can help but prevention is always better than cure.

Ever since human beings stood upright they have been having trouble with their backs. This is why people gain such relief from getting down on all fours. We are just not designed to stand on two feet with our backs straight.

The natural position exaggerates the curvature of the spine at the waist and this reduces pressure on the back. Standing, especially for long periods of time provides little relief and when combined with poor posture and uncoordinated or erratic movements, a considerable strain can be imposed on the back area, and the main structure that supports it, the spine.

Backache and back pain can be due to any number of reasons relating either to a physical defect in the spinal column or indirectly as the result of another disease or condition in some other part of the body. It can even by psychological. The most common form of backache is lumbago it can occur quite suddenly or develop over hours even days and is caused by lifting or twisting following injury or over-use, or it can happen for no apparent reason. The result is a tearing of the ligaments, inflammation of the joints between the vertebrae or a combination of all three.

Backache is a complaint that most people can live with, a slipped disc is not. Each of the thoracic and lumbar vertebrae is cushioned against friction by a disc – a tough outer layer that contains a soft jelly-like centre. They allow for easy comfortable movement, the discs expanding and contracting as the spine moves. If the ligaments are in a relaxed position when the vertebrae to which they are attached suffers a sudden jolt, one or more of the discs can be forced out of place.

The backache of worn discs and wear and tear arthritis can mimic the symptoms of a slipped disc with characteristic intermittent bouts occurring every one or two weeks over several months. The bone disease osteoporosis gives rise to various local symptoms which can be confirmed by x-ray or bone scan. It causes a backache that leaves the patient feeling tender or sore.

The main form of treatment for all types of moderate to severe back pain is rest in combination with painkilling drugs. Most cases will settle on their own if rest is adhered to.

You can prevent your back problems if you protect your spine from unnecessary strain. When standing do not slouch but reach to your full height , and do not rest your weight mainly on one leg. When sitting for a long time support the small of your back with a cushion and stand up occasionally and arch your back. Always try to arch your back before you cough or sneeze.

Sleep on a firm mattress. If your bed sags put a board between mattress and base. When lifting any object light or heavy keep your back straight, the object close to your body both feet firmly planted in not too narrow a stance, and bend at the knees. The lifting power should come from your leg muscles with your back acting as a rigid prop. Even better, do not lift heavy things. Get a mechanical device or someone else to lift them for you. Never lift anything with your spine twisted and do not jerk or twist when lifting. Do not reach up to get things from a high shelf – stand on a stool. Raise your desk or working surface so you do not have to bend over. If you have to do something close to the ground like gardening or changing a plug do not bend but get down on your knees or lie down.

There are no miracle cures for backache or back pain but you can avoid it by treating your back with respect.