To achieve a healthy back, every part of the spine - bones, joints, discs, ligaments, muscles and nerves, must work in unison, each contributing stability, power, movement, strength or flexibility. Most of the time we walk, stretch, carry, make love or drive a car without worrying about our backs. Yet if you do suffer from back pain, remember that most back sufferers - given a little patience, self-help and the right treatment - can return to the happy state of relying on a better back. Read on for further information on how to cope with backache at work and at home.

If you suffer from backache, analyse your activities at work and at home, and adapt your environment accordingly. When considering your job or a task to be done at home, ask yourself the following:

• Can the effort be minimized - for example, by asking for help?
• Will you be standing awkwardly for a while?
• Does the task involve repetitive movements such as bending and twisting? If so, work only for short periods at a time, with intervals of rest in between.
• Is the task too strenuous for you?
• Can you lift and carry things properly?
• Does the task involve constant postural stress - for example, as in painting a ceiling?
• Is there repetitive stress involved - for example, driving heavy vehicles over rough, bumpy ground?

If you decide a job is feasible, plan it out with the following guidelines:

• Above all, concentrate on the job. If your mind is distracted, or you are under pressure, the risk of back injury increases.
• Try to anticipate pitfalls before starting the job.
• Wear appropriate clothing: smart clothes may make you hold objects away from your body, putting extra stress on your back.
• Make sure you can stand properly with adequate space around you and without stooping.
• Lift and handle objects carefully
• Lean with your back against heavy objects to move them, instead of pushing with your arms.
• Buy any tools to make the task easier.
• Avoid unnecessary effort: put objects on a suitable work surface to avoid stooping; use a trolley or other device to save effort.
• Divide a big load into smaller loads. If you can't, leave it. When travelling or shopping, divide your cases or purchases evenly into two loads.
• Let other parts of the body, such as shoulders, pelvis or thighs, take the weight.