Your Most Googled Back Pain Questions – Answered
Posted by Homedics on Jun 17th 2025
In the UK, it's estimated that up to 60% of adults experience back pain at some point in their lives. It’s one of the most common health complaints received by medical professionals- and while the cause can sometimes be minor, for others, it can seriously affect their quality of life.
Back pain can be frustrating because it's not always clear what's causing it. Whether it's the result of a bad desk setup, poor posture, or a stressful lifestyle, there are plenty of ways to prevent and manage it at home.
We’ve answered some of the most commonly asked questions about back pain so you can ease your discomfort and get back to doing what you love.
What causes back pain?
Back pain has a wide range of triggers. Sometimes it's due to muscle strain from lifting with poor form, other times, it might be the result of long hours sitting at a desk or even feeling tense and stressed throughout the day.
The most common culprits include:
• Sitting or standing for too long
• Weak core or back muscles
• Poor posture (especially when using phones or laptops)
• Sudden movements or lifting heavy objects incorrectly
Is heat or ice better for back pain?
It depends on the type of pain. Ice is the best choice for reducing inflammation and swelling and numbing sharp pain or soreness (yes, frozen peas will work!) It’s best to use ice within the first 24-72 hours of an injury for optimum effect.
Heat, on the other hand, works well for relaxing stiff or tight muscles and improving blood flow. It's often more helpful for back pain caused by stress, or poor posture.
Tip: Unsure which to use? Try contrast therapy. A proven way to speed up your body's natural recovery process by promoting better circulation. Alternate between hot and cold therapy for 3 -5 minute intervals, repeat 3 times, up to 3 times a day.
Can a massage help back pain?
Yes. Massage is often incredibly effective for easing tension, reducing muscle stiffness, and improving circulation. It can also help you relax, which is important if you believe your pain is stress related.
You don’t need to book in with a professional either. At-home massagers are more cost-effective over time and give you the freedom to sit back, relax, and ease tension any time you want to.
Best choice for neck, back and shoulders
Equipped with back and shoulder massage programmes, this massager also offers a spot Shiatsu massage (for targeted relaxation), an adjustable neck pillow complete with clockwise and anticlockwise nodes, soothing heat, and the option to add relaxing scents!
Best choice for relaxing relief on the go
A spa-worthy massage on the go? We’ve blended the soothing qualities of Shiatsu massage with a folding design for easy storage, and an elasticated strap, so you can sit back and de-stress anywhere any time.
Best choice for lower back discomfort
Made up of individual massage nodes, the built-in flextrack system contours your body for a truly customised experience. The innovative longer massage track targets hamstrings, hips and glutes, the leading cause of lower back discomfort.
Can sitting too much cause back pain?
Absolutely. Long hours sitting - especially working with a poor desk setup or sleeping on an unsupportive mattress, can put serious strain on your back.
Here are some quick fixes:
- Switch to an ergonomic chair if you can
- Take regular breaks to stand, stretch, and walk around
- Use a massage cushion to break up tension during the day
- Keep screens at eye level to reduce slouching
- Try stress-reducing practices to avoid holding tension in your shoulders and back
Tip: Work smarter - not harder.
Take a short break from your desk every 30 minutes to walk around and stretch. This improves blood flow and delivers more oxygen and nutrients to your muscles and brain, which can lead to increased energy and mental clarity.
Can poor posture cause back pain?
Yes. Slouching, hunching over your phone, or leaning forward while working can all lead to muscle imbalances and back discomfort. The key is staying mindful of your alignment - and correcting it regularly.
Need a helping hand? Try a Stretch Mat.
Stretch Mats gently move your body through a sequence of gentle yet restorative yoga-inspired stretches to release tension and improve flexibility. Perfect after a long day sitting at your desk - no effort required.
Can stress cause back pain?
Surprisingly, yes. When you're stressed, your body often tenses up - especially in your neck, shoulders, and back. Over time, this can contribute to aches and stiffness.
Relaxation techniques, massage, and even short walks can help ease that tension and calm your nervous system. Ever heard the saying ‘Sometimes the most productive thing you can do is relax?’ In this case, we fully agree.
What exercises help strengthen the back?
Strengthening your back and core muscles is one of the best ways to prevent and reduce pain. Try some low-impact back pain exercises, such as:
• Bird-dogs
• Bridges
• Pelvic tilts
• Planks
• Gentle yoga or Pilates
Start slowly, and if you're new to exercise or recovering from injury, speak with a healthcare provider or personal trainer first.
Should I see a doctor for back pain?
If your back pain doesn't improve within a couple of weeks, gets worse, or more frequent, it could be time to speak to a professional. Equally, if your pain started after a fall or accident, or you experience any numbness or tingling, you may have an injury that requires medical attention.
One last thing...
Back pain can be really frustrating- but with the right tools and knowledge, it doesn’t have to take over your life. Whether you're managing tension from sitting too long or dealing with everyday muscle aches, small changes (and a little self-care) can make a big difference.
Disclaimer: The information provided and the products sold are not intended to diagnose, treat, cure, or prevent any medical condition, including back pain. Always consult with a qualified healthcare professional before starting any new treatment or using any product for back pain, especially if you have an existing medical condition, are pregnant, or are taking medication. Results may vary from person to person.
