BACK pain is a very common problem generally due to improper use of the spine.

Lack of spinal mobilisation constricts the joints which, as a result, fail to function properly, causing stiffness, discomfort and aches and pains in varying degrees.

The spinal column consists of 24 segments of bone which are stacked on top of one another. The lumbar spine or lower back is made up of five vertebrae, 12 make up the thorax (the chest area of the spine) and seven make up the neck.

Like all other joints, muscles control their movements. These muscles can become tired, distort and twist which sometimes pulls the spine out of alignment.

Gentle rhythmic belly dance movements or specific exercises recommended by a manipulative therapist, will help to mobilise the spine, allow self-lubrication and improve blood circulation which will help ease muscle spasm, stiffness and relieve pain.

The ability to move freely is vitally important to our well-being.

Strain can also be put on the spine by lifting and carrying heavy objects, too much aggressive exercise, prolonged sitting (especially during long distance travel) and by chairs and car seats that do not support the curvature of the spine properly.

If people slump when sitting, it causes the back to twist, which is bad for the joints, muscles and ligaments, and affects blood circulation.

To maintain the inward curve of the lumbar spine, sit in a chair that gives comfortable support to the back of the head. The lower back should be against the back of the chair to ensure hips are slightly higher than the knees and both feet are flat on the floor.

For anyone with a back problem, a soft sagging mattress will cause the spine to sag and bring on pain.

Lack of movement can sometimes lead to the back freezing up. By gently using the belly dance movements or recommended exercises, one can regain mobility.

Correct posture is extremely important in helping to maintain a healthy life. Incorrect posture can be seen in people with round shoulders, bulging bellies and head carried too far forward, a dropped rib cage, limping or walking flat footed.

Seek help from a general practitioner or local physiotherapist, chiropractic or osteopath, who will re-align your spine and treat any pain and discomfort relation to your back.

Even an aching knee can be attributed to a back problem.

However, by becoming aware of posture people can help to prevent or ease low back pain and other discomforts.

So just as an experiment, try the following:

Stand as normal. Using the fingers and thumbs of both hands find the bottom of the rib cage and top of the pelvis and feel the space in between the two.

Now raise the rib cage and flex the knees. The spine should now be aligned correctly and the waistline and tummy should also look much slimmer.

To help improve posture, stand with feet slightly apart, flex the knees (i.e. slightly bend them), raise the rib cage, drop the shoulders and hold the head up.

Try the basic hip rotation for strengthening the lower back.

First, stand with your feet apart as wide as your hip line. Lift your rib cage, drop your shoulders and flex, or slightly bend, the knees.

Push the right hip out to the right side, then push the pelvis forward as far as possible and roll the hips over to the left. Push the pelvis back to the rear and roll the hips over to the right (just as you would if using a hula hoop).

Rotate the hips several times in a smooth gentle circle and then repeat the exercise by rotating them in the opposite direction.