I am always surprised when I hear about young people experiencing some kind of back pain, because I have always imagined it is reserved for older people. But clearly that’s not the case and according to chiropractor, Dr Lalit Sodha, “anyone who has a spine” will experience back pain at some point during their lives. Now my complacency has turned into a mini-freak out and I’m researching ways to cut down my risk of developing back pain as much as possible, and here is what I have found out in-case reading this has freaked you out too!

Standing Posture

Practicing good posture really is the key to helping prevent back pain. First, analyse your posture by standing with your heels against a wall. Your calves, buttocks, shoulders, and the back of your head should touch the wall. You should be able to slip your hand behind the small of your back. Now step forward and stand normally. If your posture changes, correct it right away. If you stand for long periods at work, wear flat shoes with good arch support and get a box or step about six inches high to rest one foot on from time to time.

Sitting Posture

Your sitting posture may actually be even more important. A good chair bottom supports your hips comfortably but doesn’t touch the backs of your knees. Your chair back should be set at an angle of about ten degrees and should cradle the small of your back comfortably. If necessary, use a wedge-shaped cushion or lumbar pad. Your feet should rest flat on the floor. Your forearms should rest on your desk or work surface with your elbows almost at a right angle.


No, not the sandwich! It stands for bending, lifting and twisting.

When you have to lift heavy objects, don’t bend at the waist. Squat with your legs and keep your back upright as you grasp the object and stand upright again. Let your legs do the lifting, not your back.