Back pain is a common ailment and many people experience some form of it at some part in their lives. Health practitioners however, are particularly at risk due to the nature of their job that requires frequent back bending.

One study in 2014 showed that back pain prevalence among nurses working in intensive care is a staggering 84%.

For health care practitioners, here are our top 10 do’s and don’ts when you’re hit with back pain.

#1 Do – Stay Active

When you are in agony the first thing you may want to do is sit or lie down. Although getting up and doing some exercise may seem counterintuitive, getting your body moving is often the best thing you can do. The key is to do the proper type of activities that build up your core.

Studies show that not enough movement can result in worse pain in the long run. Core-strengthening exercises, such as yoga, pilates and tai chi, have proven to be effective against back pain. Low impact activities such as walking and climbing the stairs can also engage the core.

#2 Do – Replace Your Mattress

A supportive mattress can help you achieve restorative sleep, which allows your body to recuperate and heal. The Sleep Foundation advises individuals to replace their mattress after six to eight years. After this period, a mattress is no longer deemed supportive enough for the back. However, if a mattress begins to sag in places, or if it does not support your body shape sufficiently, then you may need to replace it sooner than the recommended time frame. An unsupportive bed can exacerbate symptoms.

#3 Do – Recline your Chair’s Backrest

Whether you’re a doctor, nurse, or clinical social worker, you probably spend a good amount of time sitting down at the job. And that’s not doing your back any favors.

According to ergonomists, the way we sit has a huge impact on our back. The classic 90 degree back angle actually exerts tremendous pressure on the spine, leading to back pain over time. Research shows that the best position while seated to reduce spinal pressure is to recline back to approximately 135 degrees.

Ask your supervisors to look into getting office chairs that can tilt and recline adequately for the sake of the staff’s health.

#4 Do – Eat Well

A balanced diet can help you maintain a healthy weight and enable your body to function properly. In addition, eating the right foods can actually relieve back pain. Michael Perry, MD, chief medical director and co-founder of Laser Spine Institute, suggests a healthy calcium intake to fight pain and reduce the risk of osteopenia or osteoporosis.

Perry says that ‘calcium contributes to bone mass, helping you avoid those conditions’. In addition, Perry also states that inflammation in the body can cause back pain.

To tackle this, incorporate extra calcium and anti-inflammatory foods into your diet. As a rule of thumb, deeply colored vegetables and fruits, such as beets, pomegranate and berries are full of anti-inflammatory agents. Herbs and spices such as turmeric and basil can also reduce inflammation. Dairy is an obvious source of calcium, alternatively, leafy green vegetables and whole fish, such as sardines, can help you increase your calcium intake naturally.

#5 Do – Speak to a Professional

As a health care practitioner, you’re surrounded by professionals. Take advantage of that!

Although it can be tempting to try and blow off back pain, it could be the worst thing you can do. Seek help from a medical professional, such as your physician or an osteopath, and you could save yourself a great deal of pain. Remedying an issue before it gets worse can reduce the risk of spending money to fix the problem later.

#1 Do Not – Over-Exercise

Pain could occur due to overexercising. No matter what the exercise is, too much activity can have a damaging effect on your back. In addition, when you begin to feel pain don’t try to push through it. Over-exercising can lead to serious injury. Furthermore, pain can also occur due to bad form when exercising. When beginning a new type of exercise, it is best to speak to an instructor. They can teach you the proper processes and understand why you need to do certain exercises in a specific way.

#2 Do Not – Sleep on Your Stomach

Health professionals advise people with back pain to avoid sleeping on their stomach as it can result in lower back and neck strain. Instead, try sleeping on your side in a fetal position, or with a pillow between the legs. The pillow can reduce hip and lower back pressure but is not a necessary addition. As stated previously, back pain can cause insomnia and a poor sleep pattern can make symptoms worse. To avoid this vicious cycle, try to get into the habit of sleeping on your side.

#3 Do Not – Gorge on Unhealthy Food

Practice self-restraint and try not to overeat. This is especially important when it comes to unhealthy food. Overeating can lead to unhealthy weight gain and extra body weight can put strain on your back. However, everyone likes a treat now and then. Try to eat a little bit of everything in moderation to reduce cravings and avoid overeating.

#4 Do Not – Stay Seated For a Long Period of Time

Slouching is notoriously bad for your body and remaining seated for a long time can have a negative effect on your spine, neck and back. Try to get up regularly for a brief walk to reduce the negative effects. Dr. Krishn M. Sharma, MD, an orthopedic spine surgeon at Brain and Spine Surgeons of New York says, ‘Sitting puts increased pressure on the discs in our back and can generate stiffness’. However, if you have an office job or you spend a large part of a day seated, then frequent walks can be difficult. Instead, try to incorporate healthy practices into your work day. This could include walking meetings, utilizing a standing workstation and moving around the office. If you can’t avoid sitting down, then introduce an exercise ball to your work area. Just 30 minutes sitting atop an exercise ball can engage your core and have a positive impact on your back.

#5 Do Not – Self-Assess

With unlimited resources on the web and access to a smart device, suddenly everyone’s an expert. Or so they think. Although the internet is indeed a great source for health-related information, you certainly shouldn’t rely on personal research alone. Not only can individuals gain incorrect information, but they could end up taking the wrong medication and creating new health problems for themselves. When it comes to health issues, leave it to the real experts and schedule an appointment with a professional.