Back pain is something that's plagued me for the past 20 years - largely due to my passion for gardening. 

What's your problem?

A strained muscle

This is by far the most common cause of back pain. Strained muscles can be caused by the wear and tear of ordinary life, bad posture, or lifting something heavy without care. The back muscles go into painful spasm, so treatment focuses on pain relief and helping the muscles relax.

A slipped disc

This occurs when one of the discs that sit between the vertabrae in your spine slips and presses on a nerve. It causes a distinctive pain going through your back, down into your buttock and leg, behind the knee, down to the heel and along the outer side of your foot towards thelittle toe. Slipped discs have to be diagnosed by an MRI scan and then treated by a specialist.

Certain bone conditions

In older people, osteoarthritis, and the bone-thinning disease osteoporosis, are also common causes of back pain.

Don't fall for these tall tales

When it comes to the back pain caused by strained muscles, let's separate fact from fiction...

(1) You should stay in bed

- Why it's false: A "bad back" used to mean up to six weeks off work for bed rest, but studies over the last few years have found that people who walk around and carry on with their daily routine get better much more quickly.

A day or two in bed can make back pain worse.

(2) The firmer your mattress the better

- Why it's false: Contrary to long-held belief, those who sleep on a softer mattress have less back pain and disability than those who sleep on a firmer one, according to Spanish research.

If my own father had known this he wouldn't have had to put an old door under his mattress to try to ease his back pain.

(3) Avoid all exercise

- Why it's false: Gentle exercise such as brisk walking can help ease pain and speed up recovery, says a study from Canada.

Your GP can also recommend gentle exercises that help stretch out the muscle which has gone into spasm.

(4) Your posture doesn't matter

- Why it's false: Slouching or sitting badly - with rounded shoulders and your tummy stuck out - puts an enormous strain on spinal muscles. However, when everything is in line in a neutral position, there's no strain and relief is instant.

(5) A chiropractor is your best bet

- Why it's false: There is no evidence that chiropractic treatment, which tends to focus on manipulating or clicking joints, is as effective as using traditional medication.

However, studies do show that seeing an osteopath, who uses a more gentle whole-body approach, is very effective.

I'm also a big fan of physiotherapy, having experienced at first hand what a difference it can make when it comes to regaining muscular movement and strength.

(6) All lifting is bad for your back

- Why it's false: As I know from experience, it's not how much you lift but how you lift it. The right way is to squat close to the object with your back straight and head up. Stand, using your legs to lift the load.

Do not twist or bend your body while lifting or you can really hurt your back.

(7) Surgery is the only real cure

- Why it's false: Only a tiny percentage of people need surgery - and only then as a last resort. Research shows that 90% of back pain goes away on its own.

(8) Skinny people don't suffer

- Why it's false: While being overweight does place extra pressure on your spine and increases your risk of back pain, very skinny people can succumb too.

People who are too thin, such as those suffering from anorexia, may suffer bone loss that can result in crushed vertebrae.

(9) Fit people aren't at risk

- Why it's false: Although exercise can help prevent and heal back problems, the regular patterns of movement that some sports involve can cause a back injury over time.

(10) You just have to live with it

- Why it's false: If the pain is debilitating or interferes with your daily activities, don't try and soldier on, see your doctor right away.

How to beat it

If you have a recurring back problem, it's important to listen to your body and respect its limitations. But that doesn't mean giving up all the things you love doing. I still garden all the time but I've devised positions that cause minimum pain to work around my weakness.

A simple regular exercise programme to strengthen your back will soon have you on track. Here's what you need to do...

• Stand up straight: Imagine an invisible piece of string pulling you up from the top of your head. Keep your shoulders down, bottom tucked in and pull your belly button in and back towards your spine.
• Stretch it out: This is the single best way to relieve muscle spasms. A physiotherapist can teach you simple stretching exercises to relax the particular muscle causing the problem.
• Train your core muscles: Your core muscles in your abdomen and lower back provide important support. Your GP can give you a leaflet explaining simple moves that will strengthen your core to ease the pain and prevent further problems.Pilates is also great for toning this area.
• Take a break from sitting: If you sit a lot, try this exercise a few times a day. Lean back in your chair with your feet on the floor and a slight curve in your back - it releases all the tension in your back and helps avoid muscle strain.

Source: Daily Mirror