A wooden desk beside a window with a closed laptop, a cup of tea and a linen cushion on the chair
Illustrative image

Short answer: back pain remedies start with the basics: sitting still for hours is hard on the back, and the NHS advice for back pain is to stay active and avoid long periods of inactivity.[1]

Back pain remedies: what to know

  • Break it up. Stand, walk or stretch every 30 to 60 minutes, even for a minute.
  • Set up the chair. Feet flat, hips and knees about level, screen at eye height, and a small cushion at the lower back if it helps. These are general ergonomic tips, not NHS rules.
  • Walk at lunch. Walking, swimming, yoga and pilates may all help.[1]
  • Warmth in the evening for stiffness.[1]

When to see a doctor

See a GP if the pain lasts more than a few weeks, is worse at night, or comes with other symptoms.[1] A physiotherapist can check your set-up and give you exercises.

Sources

  1. NHS, Back pain

Written by the Prife iTeraCare team and last reviewed on 10 October 2026. This is general information, not medical advice, and it does not replace your doctor or physiotherapist. A session is a wellness experience, not a medical treatment.

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