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Were facing an epidemic of back pain, experts warn. Seven people in 10 have lived with neck or back pain for more than a decade and three in 10 have to take time off work.

Our modern, couch-potato lifestyle is to blame, says Tim Hutchful of the British Chiropractic Association (chiropractic-uk.co.uk). Millions of Britons spend at least 10 hours a day working at desks. Yet many are completely unaware that staying in the same position can cause unnecessary back strain.

Sit less and stand more

Research has found that people who do desk jobs suffer more back pain than those working in manual jobs where lifting is involved, says Hutchful. This is because sitting causes up to twice as much pressure on discs on the spine as standing. Using your joints and spine, however, strengthens them, reducing risk of injury.

If you work at a computer all day, consider using a standing desk, suggests Dave Asprey of uk.bulletproof.com. I use one from StandDesk that alternates between standing and sitting modes at the press of a button, he adds.

Or set a timer on your phone to go off every 20 minutes. When the alarm sounds, stand up and walk about even do a few squats.

Keep your core muscles fit for purpose

Your deep core muscles wrap around your trunk, supporting your spine like a natural built-in corset and Pilates exercises are perfect for ensuring they do their job properly, explains Lynne Robinson, founder of Body Control Pilates (bodycontrolpilates.com).

To locate your core muscles, sit tall, breathe in and, as you breathe out gently, engage your pelvic-floor muscles and draw them up inside (you should feel your abdomen hollow). Hold this internal zip for a few seconds, breathing as above. Now youve found them, engage them as required to help control your alignment and movements.

Dont slouch

We spend too much time in a C-shaped posture, hunched over desks, phones or steering wheels each day, warns chartered physiotherapist Sammy Margo (sammymargo.com). Our posture is a subconscious action so check in with yourself every half an hour to consider your position.

Think BBC bums to backs of chairs and fidget to redistribute pressure points. See the British Chiropractic Associations three-minute exercise routine Straighten Up UK at bit.ly/straightenup.

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Check how your bra fits

Four in five women wear the wrong-size bra, says Tim Hutchful. If breast weight isnt properly supported, the muscles in your neck and thoracic spine (upper back) constrict to carry the load, while bras that fit too tightly can restrict blood flow and dig into the middle of the spine, putting pressure on back nerves. Get fitted professionally and adjust the straps properly, he adds.

Declutter your bag

Stuffing your bag can mean you easily exceed carrying more than the recommended 10 per cent of your body weight, warns Sammy Margo. Try swapping to a smaller bag and alternate the shoulders you carry it on. Or, even better, use a backpack to distribute the weight evenly.

Rest your back comfortably

Sleeping gives your back the opportunity to fully rest, so make sure your bed is still providing adequate support, says Margo. If your mattress is more than eight years old, it will have deteriorated by 75 per cent, so replace it. Also avoid sleeping on your front, as this puts unnecessary pressure on your neck and back.

Wean yourself off your phone

The average human head weighs about 12lbs but for every single inch that it is angled forward, another 10lbs is added. So if you continually bend your head 3in, that adds an alarming 40lbs in weight to the neck, says Hutchful. Try gently rotating your head and neck after sending a text.

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Choose the right exercise

Walking, cycling, swimming, using a cross-trainer and Zumba classes are great forms of exercise if you have a history of back problems, explains Margo. Running, heavy weight lifting and high-intensity workouts are more jarring.

The sacroiliac joint, which connects the sacrum to the pelvis, is particularly sensitive to load-bearing activity like running. However, consistent runners are better equipped to deal with this its the on/off runners who tend to have problems. And beware of YouTube yoga videos if youre a beginner, as theres no proper guidance or instruction so youre prone to injury.

Assess your work station

Your lower back should be supported (use a lumbar support pad or a rolled-up towel if necessary). Your computer screen should be positioned one arms length away from you and aligned with your body so you face it straight, with the top of the screen at eye level. Visit chiropractic-uk.co.uk/posture for more advice.

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Common health myths and old wives' tales

Childrens car seats

The motion of lifting and twisting is hard to avoid when using car seats, so bend at the knees not the waist and shift the effort to your hips, arms and abs rather than your back, advises Hutchful. As soon as your child is old enough, let them climb into the seat independently. To get out of the car yourself, turn your whole body towards the door, lower your feet to the ground then stand up.

Eat at the dinner table

If youre watching TV, be aware that slumping in front of the box places enormous strain on your back particularly if you have a cushion-backed, soft sofa, warns Sammy Margo. Use a firm cushion behind your lower back for extra support. And make sure kids do homework at a table not on the floor on their knees.

Quit smoking

Smokers are three times more likely than non-smokers to develop chronic back pain, according to a US study by Northwestern University in Illinois.

Tweak your diet

Eat less inflammatory foods, such as red meat, dairy products and eggs, and more oily fish, which have an anti-inflammatory effect, advises nutritionist Earle Logan at

A Vogel. Magnesium-rich foods, like green leafy vegetables, oats, dried fruits such as figs, seeds such as pumpkin, sunflower and sesame, kidney beans and sardines encourage the proper absorption of calcium.

Cut down on caffeine and alcohol, which deplete magnesium and vitamins B and C, and are also triggers for inflammatory processes. Drink water instead dehydration is often a trigger point for joint pain.

Back pain relievers

lAustralian researchers found only one in six patients treated with non-steroidal anti-inflammatory drugs such as ibuprofen achieved any significant reduction in discomfort. And this was outweighed by side effects, such as gastrointestinal problems, particularly if the drug is taken long term.

New NICE (National Institute for Health and Care Excellence) guidelines no longer recommend paracetamol for low back pain due to risks such as liver damage, explains Dr Hughes.

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Exercise, diet change and more: The best ways to get rid of backache - Express.co.uk