Certain safety measures, especially, for people in sedentary occupation, are necessary torelieve and prevent backache. The most important of these is exercise which improves thesupply of nutrients to spinal discs, thereby delaying the process of deterioration that comeswith age and eventually affects everybody. Safe exercises include walking, swimming andbicycling.
The latter should be done keeping the back upright. Controlling one's weight is anotherimportant step towards relieving backache as excess weight greatly increases the stress onsoft back tissues.
Those with sedentary occupations should take a break to stand up every hour. Soft cushionedseats should be avoided and position should be changed as often as possible. Persons withback problems should sleep on a firm mattress on their sides with knees bent at right angles tothe torso. They should take care never to bend from the waist down to lift any object butinstead should swat close to the object, bending the knees but keeping the back straight, andthen stand up slowly.