August 25, 2025
Back pain is very common. Most cases get better with simple care. You can do a lot at home. You can also cut the chance it comes back. This guide shows safe steps you can use today. It also shows when to see a doctor.
Note: If pain is severe, gets worse fast, or you feel weak, numb, fever, or bladder or bowel change, seek care now.
Rest can feel right. Long rest can make pain last. Light moves help blood flow and calm tight muscles. Most health groups say adults should aim for 150 mins a week of moderate move. Or 75 mins a week of hard move. Spread it out over the week. Add two days of muscle work too. Walking is a great start.
How to start
Walk 10–20 min a day. Add 5 min as you feel better.
Break long sits. Stand up every 30–45 min.
Use the stairs when you can.
If pain spikes, dial it down, not off.
Why it helps
Move keeps joints oiled. It eases stiff back muscles. It can boost mood and sleep. It also helps weight control, which can ease strain on the spine.
Heat can relax tight back muscles. A warm pack, heat wrap, or hot shower can help. Research shows low level heat can ease pain for a time and improve ease of move. The effect is small to medium, but real. Ice may help if the area is hot or fresh from strain. Wrap packs in a cloth to guard the skin. Limit each use to 15–20 min.
Quick plan
Morning: warm shower or 15–20 min heat.
After a long day: heat again if stiff.
If a new strain feels hot, try ice for 10–15 min.
Slow, easy range moves keep tissue supple. Stop if sharp pain shoots down a leg. Try this set once or twice a day.
Knee to chest (gentle): Lie on your back. Bring one knee up. Hold 10 sec. Switch. Do 5 each side.
Pelvic tilt: Lie on your back. Tighten your abs. Press your low back to the floor. Hold 5 sec. Do 10 reps.
Cat–cow: On hands and knees, arch then round your back. Slow and smooth. 10 reps.
Hip flexor stretch: One knee down, the other foot up. Lean hips forward. Hold 15–20 sec each side.
These moves are low load. They aim to ease stiff parts that pull on the low back.
Strong core and hips help the spine share loads. Exercise is one of the best tools for long-term back pain. Reviews show that exercise helps chronic low back pain more than usual care. The type can vary. The key is to stay with it. Cochrane LibraryPMC
Three simple moves
Front plank (on knees if needed): 10–20 sec holds, 3–5 reps.
Glute bridge: 10–12 reps, 2–3 sets.
Bird dog: 8–10 reps each side, 2–3 sets.
Do this set 3 days a week. Rest a day between sessions.
Long sits load the discs and joints. A few small tweaks can help a lot.
Sit back in the chair. Keep your low back supported.
Screen at eye level.
Feet flat on the floor.
Keep key tools close, so you do not twist.
Stand up or walk for 1–2 min each 30–45 min.
These steps cut strain and help you move more through the day.
Try a side sleep with a pillow between your knees.
If you sleep on your back, put a pillow under your knees.
Pick a medium firm bed if you can.
Keep room cool and dark to aid deep sleep.
Sleep lets sore tissue heal. Good sleep can also reduce pain flare risk.
Paracetamol alone may not help much. Short courses of NSAIDs can help some people. Use the lowest dose for the shortest time. Avoid if you have ulcers, kidney issues, or you are on blood thinners. If unsure, ask a doctor or pharmacist. Some people feel relief with a short course of muscle rubs or patches. Follow the label.
(For full care steps and “do not do” items, see the NICE guide for back pain. It lists which options to skip, like routine imaging and acupuncture for most cases.)
Use this as a start point. Adjust to your pain level.
Morning (10 min): Warm shower or heat. Then 5 min stretch.
Midday (20 min): Brisk walk. Keep arms swinging.
Late day (15 min): Core set: plank, bridge, bird dog.
Evening (up to 20 min): Heat or ice if sore or stiff.
The second chart above shows this plan at a glance.
Do not delay if you have any of the signs below:
Pain that stops sleep or daily life and does not ease.
Back pain with leg weakness, numbness, or foot drop.
Loss of bladder or bowel control.
Fever, weight loss, cancer history, or trauma.
A GP can guide tests and refer you to physio if you need it.
Can I walk with back pain?
Yes. Walk at a pace that feels safe. Add time bit by bit. Walking is often the best first move.
Is bed rest good for back pain?
No. Short rest is fine in a flare. But long rest slows your return to normal. Keep moving within comfort.
Should I use heat or ice?
Use heat for tight, sore muscles. Use ice for a hot, new strain. Always wrap packs. Limit to 15–20 min.
Which exercise is best?
Many types help: core work, walking, Pilates, yoga, or graded strength work. Pick what you can keep up. Evidence shows exercise helps chronic back pain.
How much should I exercise each week?
Aim for 150–300 min of moderate move, or 75–150 min of hard move, plus 2 days of strength. Split it across the week. The first chart shows this target.
☐ Walk most days.
☐ Stretch once or twice a day.
☐ Core work 3 days a week.
☐ Heat or ice when sore.
☐ Break long sits.
☐ Sleep with good pillow and support.
☐ Seek help if red flags show.
Most back pain gets better with time and good self care. Move most days. Add light strength work. Use heat when stiff. Guard your sleep and desk set-up. Watch for red flags. If pain limits life, book a visit. We can help you plan care that fits your goals.
Share This :
We’d love to hear from you! Feel free to leave us a message.
