Managing Long-Term Back Pain

Living with long-term back pain can be challenging, but there are many positive steps you can take to help manage your symptoms. Staying active, maintaining social connections and understanding your pain can improve your quality of life and help you feel more in control.

These simple do’s and don’ts are based on current evidence and can support your long-term recovery.

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Do: Understand Your Pain

Long-lasting back pain is real, even when it isn’t linked to ongoing injury or damage.

Many factors can influence pain, including:

• Physical activity
• Fitness
• Sleep quality
• Mental wellbeing
• Stress
• Social connections

Understanding this can help you manage your symptoms more confidently.

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Do: Stay Active

Regular movement is one of the best ways to manage long-term back pain.

Activities such as walking, swimming, cycling or gentle exercise can help:

• Reduce pain
• Improve fitness
• Support better sleep
• Boost mental wellbeing

Choose activities you enjoy to help you stay active over time.

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Do: Keep Moving Naturally

There is no single “perfect” posture.

Changing position regularly and moving in different ways throughout the day is good for your back. Sitting, bending and lifting naturally is safe for most people.

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Do: Focus on What Matters

Rather than concentrating only on reducing pain, focus on activities that give your life meaning.

Examples include:

• Spending time with family
• Meeting friends
• Returning to work
• Enjoying hobbies
• Getting outdoors

Living a meaningful life is possible, even if you continue to experience some pain.

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Do: Stay Connected

Long-term back pain can sometimes lead to isolation.

Keeping in touch with family, friends and support groups can improve your mood, sleep and overall wellbeing, which may also help reduce the impact of pain.

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Don’t: Blame Yourself

Pain is not a sign of weakness.

Instead of trying to fight your pain, focus on the things you can control, such as:

• Staying active
• Exercising regularly
• Setting realistic goals
• Celebrating small achievements

Progress often comes gradually.

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Don’t: Assume Pain Means Damage

Persistent pain does not always mean your back is being damaged.

After tissues have healed, your back can remain sensitive even though it is safe to move. Understanding this can reduce fear and help you become more active.

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Don’t: Panic During Flare-Ups

Pain flare-ups are common and do not usually mean your condition has worsened.

Instead, consider possible triggers, such as:

• Poor sleep
• Stress
• Doing more activity than usual
• Changes to your routine

Learning what causes your flare-ups can help you manage them more effectively.

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Don’t: Believe Every Treatment Claim

Many products and treatments advertised online or in the media are not supported by good-quality evidence.

Be cautious of anyone offering a quick fix. Discuss treatment options with a healthcare professional before spending money on therapies that may not help.

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Don’t: Rely on Scans Alone

Scans such as MRI or X-rays are only needed for a small number of people with back pain.

Changes seen on scans are often a normal part of ageing and may not explain your symptoms. Most people with long-term back pain do not need imaging to guide their treatment.

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Further Information

This webpage provides a summary of the patient information leaflet. For more detailed advice on managing long-term back pain, please download the full leaflet or speak to your healthcare professional.