5 Ways to Help Relieve Back Pain

Are you tired of being one of the 4 million Australians who struggle with back pain each year? Can’t life the kids up like you used to? Is back pain stopping you from being active and running like you used to? Tired of having a stiff and sore back at work at your workstation? Ready to relieve back pain?

The good news is, YOU CAN help fix your back pain. It won’t happen overnight, but by applying the following 5 simple tips and tricks, you can start having a happier, healthier back sooner than you realise! Go on, grab a coffee, read on and make change for a healthier back today!


  • Be Proactive! Only you can choose to make the changes necessary to relieve back pain. The locus of control is with you. Simply put, you need to believe you can change your back pain and choose to change for it be get better. It troubles me regularly, when I hear people say they can’t change and get better, when in reality, usually, they are too lazy or unmotivated to make the changes necessary. More and more evidence is coming out demonstrating that how we think about the pain we experience and our beliefs around our ability to change, help determine what we actually experience and the outcomes we get. It’s your body and you can change it for the better. Believe it and choose to change your back starting today!


  • Get Active! Your body and back loves to move! Unfortunately, our modern society of screens, seats and sedentary lifestyles causes our low-backs to often get overloaded. Movement and exercise can help improve your back mobility, minimize joint stiffness and strengthen your back and core muscles. There’s a plethora of ways you can exercise and move more, and choosing the exercise form for your individual back and history is important. Your local physiotherapist should be able to help you choose the best form of exercise to assist in reducing your back pain.


  • Avoid your aggravating activities and postures – In order to relieve back pain, you need to work out what activities and movements contribute to your back presentation. Generally speaking, for most people, their backs don’t like prolonged flexion and rotation. Repetitive bend and twist movements can also lead to back pain. Minimizing time spent sitting and being careful when lifting and carrying objects when in low-back flexion and rotation is important in reducing the risk of irritating your back.


  • Stretch if your tight – For a lot of people (but not everyone), a key contributing factor for their back pain can be tightness in the muscles and joints around their back area. Starting a regular stretching and mobility program at home can be very helpful in reducing the load on your back structures. Even 5-10 minutes morning and/or night stretching out your tight hip and back muscles per day can lead to noticeably less back pain and tightness. Your local physiotherapist should be able to set you up with a suitable stretching program if that’s appropriate for helping relieve your back pain.


  • Get Strong and Stable – When it comes to reducing your back pain, the ultimate ‘fix’ to the issue is de-loading your back structures. Strengthening your core, hip and postural muscles is the key here, as these areas should be doing the work and taking the load when you’re doing activities, rather than your back getting overloaded and sore. Clinical pilates, a well, run yoga class, or gym-based core and hip strengthening exercises can all help minimise and keep your back pain at bay.


Your back pain is individual to you. There’s no cookie cutter approach to minimize and relieve back pain, and your local physiotherapist is ready to help with expert advice to help get you back doing what you love to do. Your best back health is yet to come!

Are you looking for a Gold Coast Physiotherapist? For more information and to book with Jacob at MyPlace Physio Kirra or MyPlace Physio Elanora or for online telehealth physio, visit www.myplacephysio.com.au or call Jacob on 0425 863 797.


Blog By Jacob Taylor

MyPlace Physio Director and Lead Physiotherapist



AIHW (2020). Back problems. Available via, https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems/contents/what-are-back-problems

Brukner, P. D. & Kahn, K (2006). Clinical Sports Medicine (3rd Edition). McGraw Hill, Sydney

Keeds, N. H. , Kaffala, V. J., Altmaier, E. M. & Chen, J. J. (2014). Health locus of control and self-efficacy predict back pain rehabilitation outcomes. Iowa Orthopaedic Journal, 34, 158-165

Pain Australia (2020). What is pain? Available via, https://www.painaustralia.org.au/about-pain/what-is-pain

Keeds, N. H. , Kaffala, V. J., Altmaier, E. M. & Chen, J. J. (2014). Health locus of control and self-efficacy predict back pain rehabilitation outcomes. Iowa Orthopaedic Journal, 34, 158-165