Although back pain is a common problem, this doesn’t mean that it’s something to be ignored. According to Matthew Piff, regional physiotherapy lead at Nuffield Health, “NHS figures show that back pain is the largest single cause of disability in the UK, with lower back pain alone accounting for 11 per cent of the total disability of the UK population.”
Research further demonstrates that lower back pain is the leading cause of work absenteeism globally. And it’s not an affliction unique to older people – data from the British Chiropractic Association (BCA) suggests that over a third of 18-24-year-olds suffering from back pain have been unable to work because of it.
Here are seven simple habits that you can build into your everyday life to minimise back pain.
Gentle back stretches
Mornings can be difficult, but resist the urge to hit the snooze button. Instead, get out of bed to unravel your body after a night of sleeping.
Julie Robinson, founder of Move It or Lose it, a group that organises physical fitness classes for older people, says that “just a few minutes manipulating the joints you use most, such as your back, knees, hips and elbows, will warm them up for the day and help protect against injury.
“Strong back muscles improve posture, help to prevent back pain and secure the stability of the spine. The back is the foundation for efficient movement, so it’s important to keep it in good shape.”
According to Paul Cronin, a physiotherapist at Bupa health clinics, the following daily exercises may help reduce pain and increase your range of movement.
Seated spinal rotations
Cross your arms over your chest to grab your shoulders, then gently turn your upper body from the waist as far as you can on each side. Hold for five seconds and repeat five times.
Cobra stretch
Lie on your front and use your hands to push upwards beneath your shoulders to lift your head and chest. Keep your hips and groin on the floor, relax your shoulders and neck, and hold the stretch for 10 seconds.
Knees to chest stretch
Lie on your back, bringing one or both knees up to your chest. Hold this position with your arms or hands until you feel a nice stretch in your lower back.
Spinal twist
Lie on your back, keeping your shoulders on the floor, raise one knee and gently roll it over to the opposite side. This will help stretch out your middle and lower back. Hold for 20 seconds, then repeat on the other side.
Exercise to strengthen core muscles
Most of us will remember that old “the leg bone’s connected to the knee bone” song, but the fact is that most parts of the body have an impact on others – so be sure to incorporate exercises into your daily routine to strengthen your core.
Research has demonstrated that core exercises can have a significant impact on reducing lower back pain. “A weak core can leave people prone to poor posture which, in turn, can cause lower back pain,” says Fitness Superstore personal trainer Keoghan Bellew. “Strengthening your core can also help you improve your flexibility and balance.”
To boost this muscle group, he suggests core-focused strength training exercises, such as planks, squats, barbell rows and overhead presses. “You may also want to supplement your weight-training regime with other core-building exercises, such as yoga, Pilates, swimming and skipping-rope workouts,” he says.
Osteopath and Hotpod Yoga instructor Elodie Frati agrees. “Developing 360 global core strength can be beneficial in developing more stability and endurance, and provide a focus for movement where speed or impact may not yet be possible,” she says.
She suggests trying dead bugs. For this one, you need to lie on your back, with your arms raised straight up towards the ceiling and your legs in a tabletop position, (knees bent at 90 degrees with your calves parallel to the floor and your thighs stacked over your hips). Keeping your core engaged and your lower back pressed into the floor, slowly straighten out your left leg horizontally, while simultaneously extending your right arm to reach straight behind your head. Return to the starting position, repeat with the opposite arm and leg and continue for 10-20 reps.
“The focus here is on keeping the spine and pelvis still while the arms and legs move in the air,” says Frati. “If this move is too challenging, it can be regressed to only arms or only legs. It develops deep core stability and proprioception, which can help with lumbo-pelvic control and endurance.”
Improve posture
Bad posture doesn’t just look bad; it’s also bad for you. “Poor posture can lead to strain on the muscles and joints of the spine. However, improving your posture isn’t something that happens overnight. It needs regular practice to make long-term changes for the better,” says Cronin.
Imagine you have a string attached to the top of your head that’s pulling you upwards. Keep your shoulders relaxed, back, square and down.
Chiropractor and president of the BCA, Catherine Quinn, says sedentary lifestyles are terrible for our backs. “Inactivity is a leading cause of back pain. If you spend most of your day sitting down, make sure that you take regular breaks, ideally every 20-30 minutes. Stand up, change position and walk around a little.”
She also says that exercise is key to a healthy back. “This doesn’t mean that you need to embark on any extreme fitness regimes,” she cautions. “Adding just a few extra minutes of walking a day can hugely benefit your back health.”
Watch your weight
Research has shown that being overweight is associated with back pain so, while maintaining a healthy weight is advisable for a whole host of reasons, it’s even more important if you are troubled by back pain.
According to MBST Medical UK physiotherapist Ann Clare, “Maintaining a healthy weight is critical in reducing strain on both the lower and upper back. Conditions such as osteoporosis, which directly impact spinal health, underscore the importance of weight management. By prioritising a balanced diet and consistent exercise, you can effectively support your spinal health and mitigate issues related to bone density.”
Wear supportive footwear
We have all experienced the discomfort of wearing high heels or ill-fitting shoes, a discomfort that extends far beyond the feet to the entire body.
Clare says that the right shoes are crucial for back health. “Choosing footwear with adequate support is vital for preventing imbalances and back pain, particularly for those who spend extended periods standing,” she says. “Proper shoes play a crucial role in maintaining spinal alignment and preventing the development of pain, including in the upper back.”
In the past few years, however, the footwear market has seen increasing examples of “unstable footwear” – which mimics the shape of the foot when it’s bare. This deliberately challenges the muscles in a way that conventional footwear does not. Some research indicates that such shoes may decrease postural sway, which is associated with poor balance and weight distribution, but more research is needed into the efficacy of such shoes in reducing back pain.
According to Clare, selecting the right supportive shoes for activities such as running or walking requires a focus on features that ensure both comfort and proper foot mechanics.
“Look for shoes with adequate cushioning, especially in the midsole area,” she advises. “This helps absorb the impact when your foot strikes the ground, reducing stress on your joints.”
She also notes that different foot types demand different support – flat feet, for example, need shoes with structured arch support to prevent overpronation (rolling inwards of the foot), while “high arches do not absorb shock effectively and need shoes with a softer midsole and more flexibility to help with cushioning”.
She also says that gait analysis at a specialised running shop or physiotherapist may be beneficial, as this “helps in choosing shoes that complement your walking or running style, reducing the risk of injury”.
According to Clare, “The shoe should fit snugly around the heel to prevent slipping, which can lead to blisters or instability, while the ‘toe box’ should have enough room to wiggle your toes. Shoes that are too tight can lead to issues like bunions or hammertoes.” Width should also be “comfortable and not squeeze the sides of your feet”.
“Replace running and walking shoes every 300-500 miles,” she advises. “Over time, the cushioning and support structures break down, increasing the risk of injury. While you don’t need to spend excessively, investing in a quality pair of shoes can save you from discomfort and potential injuries.”
Watch how you sleep
We don’t need to be princess-and-the-pea-style sensitive to our sleep environment to feel the effects of a sagging mattress or awkward position. Experts agree that a supportive mattress of firm-to-medium hardness is key to reducing back pain but, even so, says Cronin, that doesn’t mean there is one “correct” position in which to sleep.
“Find the sleeping position that is most comfortable for you and adapt this position to support your back,” he advises. “If you sleep on your side, try placing a pillow between or underneath your legs for extra support. This can help align your spine, pelvis and hips, and take pressure off your back. If you sleep on your back, place a pillow under your knees to help relax your back muscles and maintain your lower back’s natural curve.”
Furthermore, he says, “if you need additional support, try a small rolled towel placed under your waist. Support your neck with a pillow that keeps your neck in alignment with your chest and back – and avoid sleeping on your stomach as this can place additional pressure on your lower spine.”
Try to minimise stress
“Stress plays a significant role in the development of lower back pain,” says Ben Ousey, an osteopath and clinic director.
“When we’re stressed, our body enters fight-or-flight mode, resulting in the release of stress hormones such as cortisol. One of the net effects of this state is an increased tension in the muscles, which can then either cause or exacerbate back pain. Manual therapy, exercise and time spent in nature are all good ways to alleviate the symptoms of stress, but mindfulness practice is particularly effective in this regard. Mindfulness involves the cultivation of present-moment awareness through simple exercises that also help engage our relaxation response.”
When to turn to medication
According to Matthew Piff, if you’re suffering with an acute bout of back pain, paracetamol can be very helpful in the short term, and moving can help to ease discomfort. “If you need something stronger, you can seek advice from your GP or pharmacist on whether anti-inflammatories would be suitable for you to take on a short-term basis,” he advises.
What treatment is available?
If your back pain is persistent and does not resolve by itself, seek further help.
“Your GP may prescribe an opioid, such as codeine, for moderate pain, or something stronger like morphine if the pain is unbearable,” says Cronin.
Additionally, “Osteopaths can diagnose the causes of lower back pain and the National Institute for Health and Care Excellence (Nice) guidelines recommend osteopathy and other manual therapies, like massage and physiotherapy, for the treatment of lower back pain,” says Ousey.
Ice, heat and ultrasound may also be recommended.
The best products to ease back pain
- Placing a foam roller under your back and rolling backwards and forwards on it can provide a pain-relieving massage.
- Pummel your pain and increase blood flow to areas of tightness and tension with a massage gun.
- Spiky massage balls can often target smaller muscle groups than a foam roller can. Their compact size makes them ideal for travelling too.
- A lumbar support cushion can prevent slumping and promote good posture by supporting the lower back, following the natural line of the spine as it curves away from the chair.
- Using a stability disc (otherwise known as a wobble board) increases core strength, which in turn helps to prevent back problems.
