Are you feeling stiff and sore at the end of the work day? Tired and grumpy when you get out of bed? Cricky and cracky when you finish a workout? Almost ten per cent of the population suffers back problems (that’s around 1.8 million Aussies) and if you’re reading this, we’re guessing you’re one of them.

If your back is the bane of your existence, here are five things that might be the cause of your aches – and how to fix them:

Channel your mum, and sit up straight!

You sit wrong

The average Aussie spends around ten hours a day sitting, be it in the car, at work, or on the couch watching Netflix. Unless we’ve got an ergonomic desk chair or a magical back-supporting lounge suite, most people tend to slouch, slump and demonstrate posture that’d make the headmistress at a finishing school crack her ruler in disgust. And guess what? Poor posture = sore back.

Fix it: If you’re driving with hunched shoulders, sit up straight so they drop, creating better posture. At work, invest in a good chair that supports your lower back and take regular breaks – five minutes every hour. Even better? Splash out on a stand-up desk.

You sleep wrong

Sleeping on your tummy wreaks havoc on your poor back – in fact, it’s regarded as the worst sleeping position. Sure, you may snore less and some say stomach-sleeping relieves the symptoms of sleep apnea, but that’s where the so-called benefits end. When you’re belly-down in bed, your head is twisted to the side, putting enormous strain on your neck and putting your spine out of alignment.

Fix it: Try to sleep on your side. A full-length body pillow helps; cuddle it like an old flame and it’ll stop you from rolling over.

You sleep right – but on the wrong mattress

If you were to sit (or lie down for) a sleep test, you’d pass with flying colours; you sleep on your back (so your neck is supported and your spine is in neutral), you’ve got a great pillow and you practice good sleep hygiene. So why do you keep waking up tired and grumpy? Think about how old your mattress is. If you don’t know, it’s time to splash out on a new one. The Sleep Health Foundation suggests replacing your mattress every seven years, with studies suggesting the majority of people who slept on new bedding slept significantly better than on the old stuff.

Fix it: What we just said. Get a new mattress – one that’s not too hard or too soft.

You wear the wrong shoes

Maybe you’re a stickler for stilettos or you love your beachy flip-flops. Unfortunately your favourite kicks could be contributing to your back pain. High heels throw the spine out of alignment, putting stress and strain on the lower back. Casual shoes, like thongs and sandals, usually have zero support, which leads to achy joints and tendons, and can exacerbate a bunch of other issues, such as heel, ankle and knee pain.

Fix it: You don’t need to throw out all your favourite shoes – just stop spending so much time in them. Grab a pair of supportive sneakers and do the bulk of your walking in them, then slip on the heels, sandals or thongs later. Insoles can also help relieve tension on the joints and spine.

You work out wrong (or not at all)

High fives all round if you’re a gym goer. Unless you get a little gung-ho when you’re working out and don’t do it properly, or perhaps you’re not exercising at all!

Fix it: If you’re crazy for crunches or dotty for deadlifts, make sure you listen to your trainer and Do. Them. Right. Choose the right weights, use the right techniques and remember to breathe. Anti-exercisers should try something like yoga or Pilates, which has been shown to improve back pain after an injury, and is a great preventative exercise. The Chiropractors’ Association of Australia states that exercises for core stability is protective, preventative and rehabilitative for back problems.

If back pain is getting you down, please make an appointment with a chiropractor or medical professional.