Back Care Awareness

Back pain is one of the most common reasons people visit their doctor, affecting millions worldwide every year. In 2020, around 619 million individuals experienced lower back pain, making it the leading cause of disability globally.¹ While back pain can be challenging, there are practical, research-backed steps anyone can take to reduce risk and promote a healthy spine.^2,3 This back pain awareness week we are giving you our top five tips to help prevent and relieve back pain.

1. Stay Physically Active

Regular exercises – including stretching, strengthening, and aerobic activity – has a protective effect on the back. Activities like walking, swimming, tai chi, and yoga are associated with less pain, improved function, and better long-term outcomes. Aim for at least 150 minutes of moderate-intensity aerobic activity each week and target your core and back muscles with specific exercises such as knee-to-chest stretches, pelvic tilts, and bridges.^2,3,4

2. Practice Safe Lifting and Good Posture

Incorrect lifting techniques and poor posture are leading causes of preventable back pain. When lifting, use your legs, keep your back straight, and hold the object close to your body. Always lift with bent knees. For good posture, avoid slouching whether sitting or standing, and take regular breaks from long periods of sitting at a desk. It is incredibly important to set up workstations that promote a neutral spine posture!^5,6

3. Maintain a Healthy Weight

Being overweight places more strain on spinal structures, contributing to increased risk and intensity of back pain. Healthy eating and physical activity are crucial for weight management and spinal health.^3.5

4. Prioritise Sleep Quality

Poor sleep is strongly linked to increased risk of chronic back pain and greater pain sensitivity. Sleep allows tissue repair, reduces inflammation, and relaxes spinal muscles. Long-term poor sleep doubles risk for disabling back pain regardless of activity levels. Improving sleep quality plays an important role in prevention and management. Try mindfulness and relaxation techniques as well as brief daily stretching. Poor sleep habits can also aggravate or prolong back pain. Try to sleep in a position that keeps your spine neutral—side-sleepers may benefit from a pillow between the knees, while back-sleepers can place a pillow under the knees.^7,8,9

5. Seek Professional Help for Persistent Pain

If back pain persists beyond a few weeks, is severe, or is accompanied by other symptoms, seek advice from a healthcare provider. Physical therapists can prescribe tailored exercises and recommend interventions such as manual therapy that have substantial clinical evidence for effectiveness in reducing pain and disability.^2,4,10

Back Care Awareness Week serves as an important reminder of the widespread impact of back pain and the importance of prevention and effective management. We hope our top tips can help you with ways to protect your back and prevent pain, as well as educating those with persistent pain on ways to manage their symptoms and when to seek professional advice.