Top 5 Questions We Get Asked About Back Pain

Back pain is one of the most common conditions we see as physiotherapists. With increasingly sedentary lifestyles, more people are experiencing spinal discomfort at work, at home and even during sleep.

Here are five of the most common questions we get asked about back pain — and our advice.

1. How Can I Stop My Back Hurting When I Sit All Day at Work?

It’s estimated that around 60% of the population will experience back pain at some point in their lives — and some studies suggest this may be even higher. Sitting for long hours is a major contributor.

Our bodies are designed to move. Prolonged sitting increases spinal stiffness and strain. My first tip: get up every 30 minutes for a 2-minute walk. Use any excuse — grab water, speak to a colleague in person, or move around the office.

Simple mobility exercises such as seated spinal rotations can also help:

Also ensure your workstation is set up correctly. The upper third of your screen should be at eye level, hips and knees at 90 degrees, and ideally avoid prolonged laptop use without a proper setup.

2. I Can’t Find the Time or Energy to Exercise After Work

If you sit all day at work, then sit in the car or train commuting, and then sit again in the evening, your spine rarely gets a chance to move.

Break that cycle. Aim to swim twice per week, walk regularly, and cycle once per week if possible. Even three 20-minute sessions per week can make a real difference to spinal mobility and core strength.

Movement keeps the lumbar erector spinae muscles and core strong, supporting the discs and joints of the spine.

3. My Back Hurts When I Sleep — Any Tips?

Night pain is less common and can sometimes indicate a more serious issue. If pain consistently wakes you at night, consult your GP or physiotherapist.

Often, stiffness builds overnight due to immobility. Gentle mobility exercises before bed and upon waking can help. Try this simple rotation exercise:

Lie on your back with knees bent and feet flat. Drop your knees gently side to side. Perform 10 repetitions each side before sleep and on waking.

Most back pain sufferers sleep more comfortably on their non-painful side. Avoid sleeping flat on your back or on your stomach if this aggravates symptoms.

Invest in a supportive mattress — not too firm, not too soft. Try several in-store before buying to determine what feels supportive and comfortable.

4. My Mum Has a Bad Back — Am I Likely to Get It Too?

There is a genetic link to certain types of back pain, particularly disc-related issues. If a close family member suffers with back pain, you may have increased risk — but there is a lot you can do to reduce it.

Maintain a healthy diet (aim for the 90:10 rule — eat well 90% of the time). Stay fit, keep your spine flexible and strong, and exercise at least three times per week.

Avoid excessive or repetitive forward bending, which places stress on spinal discs. If unsure about your spinal health, consider a physiotherapy assessment. Early guidance can prevent future problems.

5. What Exercises Can I Do for My Back?

There are many effective exercises for back pain, but here are three simple ones you can perform at home:

If you are experiencing back pain and would like professional advice, book a consultation online or call us on 0208 685 6930 to see one of our expert team members at Surrey Physio.

The exercise videos above are provided by www.rehabmypatient.com.