Tips For A Healthy Back

  • Home
  • Tips For A Healthy Back



  • Standing – straight, with feet apart.
  • Sitting – straight back, feet flat on floor (not with legs crossed). Change position after 45-60 minutes max, then take a break or run on the spot to break the tightness in the muscles.
  • Sleeping – on your side or back with a proper pillow to support the neck.
  • Lifting – by bending at the knees, not the back, no matter how light the object.

Diet and nutrition


  • Vitamin D (from sunshine) and calcium (from dairy products, broccoli, spinach and other green vegetables for strong bones. You can take both as supplements.
  • Five portions of fruit and vegetables a day for the nerve tissue.
  • Fish oils (for those vital omega 3 fatty acids) you can take evening primrose oil, and a combination of glucosamine sulphate and chondroitin sulphate for the joints.
  • Water – at least 8-10 glasses a day – or toxins will build up, leading to tiredness, muscle fatigue and headaches due to dehydration. Water in tea and coffee does not count, as these drinks act as stimulants.

Low-impact exercise


  • Swimming (front crawl or back stroke, rather than breast stroke with the head held out of the water to keep the hair dry!)
  • Walking
  • Cycling on an exercise bike – in the correct sitting position.
  • Yoga and Pilates – gentle stretches.