IT is a bleak but sadly unavoidable fact of life that back pain will trouble about 80 per cent of us at some time. The best way to find out if someone is at risk of back pain in the future is to ask them if they have ever suffered from it in the past - if the answer is yes, then they are likely to suffer from it again.

Physiotherapist Gordon Smith has been treating back pain at Droitwich Health Centre in Ombersley Street for the last 10 years and helps thousands of people every year manage their symptoms.

Mr Smith, aged 40, from Evesham, said that although the facts paint a "pretty depressing picture" there are simple ways to tackle back pain, from improving our posture to doing more exercise.

First, he makes a diagnosis of the cause of the back pain, ruling out any serious signs and symptoms or "red flags" which may need more urgent hospital care.

He said the vast majority of patients do not have these problems - they have "simple low-back pain", a strain of the back.

Physiotherapists then help the patient recover by advising them on how to try to avoid further episodes of back pain.

Many areas now offer a telephone service called Physio Direct which offers advice on managing the problem.

Mr Smith said exercise was far better than lying in bed when it comes to beating back pain.

He said: "Sedentary jobs are just as bad as manual ones for causing a bad back. You would think someone like a dustman would be more affected by it but one of the worst jobs for causing a bad back seems to be telesales. People who hurt their back tend to stop moving but sometimes they have to overcome this fear factor. I fully appreciate people may not want to move. People say to themselves, If I don't move I can't damage my back'. Psychology has a massive role to play."

Trying to remain active is important even if the pain means you are less active than usual.

Mr Smith says the key is to break down big jobs into smaller manageable sizes, but to keep doing something and aim to do a little more each day. He added: "Instead of aiming to clean your whole house at one go you may choose to only do one room a day. Similarly, instead of doing all your gardening at one go you may choose to just weed one small bed to begin with. General exercise is good - try to walk each day and, again, try to walk a little further each day - maybe to the next lamppost, or to the next road junction and extend this on a daily basis.

Swimming may be helpful - even if you do not swim when in the pool, just enjoying the warmth and buoyancy of the water can be beneficial."

You may also consult your local pharmacist for advice on over-the- counter pain medications which may be necessary for a week or two.

The back pain should ease if these steps are followed but if the pain gets worse it is advised that patients should call their GP as soon as possible.

If you find this is not happening or your pain is significantly worsening you may contact your GP or physiotherapist.

DIY GUIDE TO THE BACK

Placing a hot water bottle, or a microwavable hot pack, wrapped in a towel on your back for 15 minutes three times a day may be of use.

Or place a packet of frozen peas wrapped in a damp towel on your back for 15 minutes three times a day.

Stay active - try to stay active and remain at work if possible. One of the worst things to do with back pain is to sit down all day.

Aim to sit in a firm chair and place a rolled towel in the small of your back. Get out of the chair and move around on a regular basis.

Stand up - it is less stressful on your back to stand and you might find alternately placing one leg on a stool or box when standing eases the pain.

Lie on your stomach - place pillows under your stomach if necessary. Lying propped up on your elbows to watch TV or read a book for up to 30 minutes is much better than sitting slouched in a soft armchair.

While driving adjust your driving position to ensure your seat is upright,and adjust your mirror to encourage you to sit upright, again with a towel in the small of your back.

Swim - when in the pool you can stand and bend one knee at a time up to your chest, lean sideways and backwards with your back, walk/swim widths or lengths of the pool. Swimming sessions should be limited to about 15 - 20 minutes.

* For more information: call Gordon Smith on 01905 681014.