If you're like most people, you don't give much thought during the day to your back…until it hurts. And when this happens, it's not only painful, but can dramatically affect your concentration, stress levels and general sense of well being. There are enough distractions and stresses during the day – back pain needn’t be one of them!

What we tend to do is place abnormal demands on our backs by our modern lifestyle habits - and at work is no exception - such as too much sitting or slouching, too little exercise, incorrect lifting or chronic stress.

By following some simple tips, you can help reduce your risk of injuring your back.

1. Listen to your back
   Pain is a warning sign. If what you're doing starts hurting your back, then STOP. Do not try to push through the pain.

2. Drop the load
   If you're over-weight you're a candidate for back problems. Keep a bottle of water on hand and try going for a walk around the block each time you need a re-fill – it will help clear your head, provide you with exercise AND ensure you stay hydrated.

3. Straighten up
   Try to maintain a good posture by not slumping in your chair with rounded shoulders or hunching up over a work-bench or desk. Instead, imagine there is an invisible cord from the top of your head to the ceiling lifting you into a tall, relaxed posture. A gentle posture support or lumbar cushion support (either built into your ergonomic chair or as an additional strap on) may also help keep you better aligned.

4. Get moving
   Exercise regularly - to help keep the muscles that support your back strong and flexible they need to move. Of particular importance are the lower back and abdominal muscles. Consider warming up like an athlete by stretching for 5 mins before you start your working day.

5. Sleep easy
   It’s important to get enough sleep. Try sleeping on your side in the 'foetal' position – as this is usually the least stressful on your back. And choose a firm sleep surface that allows your spine to maintain its natural 'S' curve or a flexible mattress topper including memory foam to better mould to your back.

6. Lift correctly
   You don't have to lift something heavy in order to hurt your back. Picking up something light incorrectly is far more likely to hurt your back than picking up heavy objects correctly. Lifting things away from your body is also likely to cause damage. When you pick up anything, no matter how heavy, get it close to your body, bend your knees and keep your back as straight as you can and don't twist with it. For example, keep frequently used files within easy reach to avoid straining or repeated motions.

7. Stress busting
   When under stress, your back, neck and shoulder muscles often tighten up – that’s when a sudden movement can trigger a painful muscle spasm. Learn how to relax your mind and body. Consider a therapy such as massage or yoga – which often have sessions during the day at lunchtimes to help you take that well earned break.

Researchers tell us that positive thinking individuals will report less back pain, regardless of the amount of perceived stress in the individual's life. All working environments however still have the potential to be healthier. By choosing a combination of ergonomics, exercise, stress reduction and healing treatments as you need them; you can promote the best spinal health for yourself, and stay happy and healthy in the comfort of your working environment.