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Exercise 8: Ab stretch
Lie on your stomach and prop yourself up on your elbows. Dig your elbows into the floor and pull yourself upwards and forward. Hold for 10 seconds.
Avoid
Sitting for too long. Get up every half hour from your chair and walk around a bit. Use a chair that is good for the back.
Sudden jerky movements.
Bending down/ leaning forward from the back and hip. Always bend from your knees to lift things.
Wearing high heels. They cause an unnatural curve in the back, causing or aggravating pain.
Walk
Walking is good for the back.
Walk for half an hour, four to six times a week.
Wear proper walking shoes and walk on a proper surface like the ground/ walking track in a park.
Avoid walking on roads.
Pamper your back
A hot shower or long soak in the tub eases the muscles, relieving pain.
A hot water bag every night before bedtime has a similar effect.
Get a massage, but make sure it's from a professional or you may end up making matters worse.
Sleep
Sleep on a firm mattress.
While lying on your side, place a pillow between your knees to comfort the back.
Also read: Help for food poisoning victims
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