Feel like your back is always complaining? Here’s how to silence it for good.

Ever feel like your back is plotting against you? You’re not alone. Back pain is one of the most common reasons people visit the doctor, and most adults in the UK will experience it at some point. Whether it comes from poor posture, muscle strains, or everyday habits, there are proven ways to take control.

The short answer to stopping back pain: fix your posture, stay active, stretch often, and use heat or ice when pain strikes. But that is just the beginning. With the right lifestyle tweaks, targeted exercises, and smarter daily choices, you can beat back pain for good.

Ready to take control?

In this guide

Understanding what causes back pain
Quick relief: what works right now
Long term fixes: 12 back saving habits
When to seek professional help
Final thoughts
FAQs

Understanding what causes back pain

Your back is built to move, twist, and support – but it is also sensitive to imbalance. Most back pain arises from muscle strains, sedentary habits, poor posture, or stiffness due to inactivity. Sometimes, underlying conditions such as sciatica, spinal stenosis, or spondylosis may be involved.

How your spine works

Your spine is a powerful structure made of vertebrae, discs, joints, nerves, and muscles. These components work together to provide flexibility, stability, and protection for your nervous system. Over time, these parts may naturally wear down, but regular movement and strength training can reduce their impact.

Quick relief: what works right now

When your back flares up, try these immediate strategies:

Stay active – walking, swimming, or light aerobics can promote healing and reduce stiffness.
Use hot or cold therapy – ice can ease inflammation after injury; heat boosts blood flow and soothes tight muscles. Use each for up to 20 minutes.
Try gentle stretching – poses like child’s pose, cat cow, or cobra pose help release tension.
Apply pain relief creams – menthol or arnica-based products may offer temporary relief.
Massage – soft tissue massage can improve circulation and ease muscle tightness.

12 back saving habits for lasting relief

1. Get moving with exercise

Low impact exercises such as walking, yoga, water aerobics, or swimming keep muscles flexible and strong. Staying active helps prevent future pain by maintaining spinal support.

2. Strengthen your core

A stable core supports your spine. Exercises like planks, bird-dogs, and pilates improve strength and coordination, reducing pressure on your lower back.

3. Improve your posture

Poor posture puts extra strain on your spine. Try to:

Sit and stand upright with shoulders back
Distribute weight evenly when standing
Avoid slouching or prolonged positions

Practices like yoga, pilates, and tai chi can help improve awareness and alignment.

4. Lift with care

Bend at the knees, not the waist. Keep the object close and avoid twisting. Use proper lifting techniques to reduce the risk of strain.

5. Make workstation adjustments

Ensure your screen is at eye level, your chair supports your lower back, and take breaks to move around. If your work involves lifting, use trolleys or ask for assistance.

6. Adjust how you sleep

Sleeping posture matters. Use pillows to keep your spine aligned:

Under knees if you sleep on your back
Between knees if you sleep on your side

Avoid sleeping on your stomach, which can stress your lower back.

7. Wear supportive shoes

Proper footwear helps align your spine. Choose shoes with good arch support and low heels. Orthotics may help if you have flat feet or uneven posture.

8. Quit smoking

Smoking restricts blood flow to spinal tissues and speeds up disc degeneration. Stopping smoking supports healing and long term back health.

9. Make smart nutrition choices

An anti-inflammatory diet may reduce chronic back pain. Include:

Leafy greens, fruits, whole grains, oily fish, and turmeric
Avoid:
Refined sugars, trans fats, red meat, and processed foods

10. Get better sleep

Aim for 7 to 8 hours of sleep per night. Poor sleep quality can heighten pain sensitivity. Use a consistent routine and a supportive mattress and pillows.

11. Reduce and manage stress

Stress causes muscle tension and can worsen pain. Try:

Mindfulness or meditation
Deep breathing exercises
Progressive muscle relaxation
Guided imagery

Apps and online tools can help build a daily habit.

12. Try complementary approaches

Arnica: a natural topical remedy that may reduce soreness
CBD creams: may help some people manage localised pain
Massage therapy: effective for reducing tension alongside other treatments

When to seek professional help

While most cases improve with self care, you should speak to a healthcare professional if:

The pain lasts more than a few weeks
You experience numbness, tingling, or weakness in your legs
You lose control of your bladder or bowel
The pain is severe or getting worse

A physiotherapist can assess your condition and create a personalised treatment plan.

Final thoughts: take control of your back health

To stop having back pain, it is crucial to understand its causes, seek short term relief when needed, and build habits for long term strength and resilience. Prevention is powerful. By making small, consistent changes, you can avoid future pain and live a more comfortable life.

Did you know? According to the NHS, back pain affects around one in six adults in England at any given time.

Ready to reclaim your life?

If back pain is holding you back, we are here to help. At Functional Movement Physio in Liverpool City Centre, we specialise in treating and preventing back pain. From personalised rehabilitation to expert advice, we will guide you on your recovery journey.

📞 Contact Functional Movement Physio today to book a consultation and take the first step toward a pain free future.

Book Free 15 min call

About the author

Stuart Goldfinch
Member of the Chartered Society of Physiotherapy
Registered with the Health and Care Professions Council
HCPC Registration: PH112156 – Check registration here

How to Stop Having Back Pain: 12 Proven Strategies for Lasting Relief

Feel like your back is always complaining? Here’s how to silence it for good.

In this guide