Self help
Practical things you can do at home to look after your back and neck between appointments.
Keep moving
For most everyday back pain, gentle movement helps more than bed rest.
- Short, regular walks through the day
- Change position every 30–45 minutes
- Build back up to normal activity gradually
Desk set-up
Small changes to your workstation can ease neck and shoulder tension.
- Top of the screen at roughly eye level
- Feet flat, hips slightly above knees
- Keyboard close so elbows stay by your sides
Heat or ice?
Both can help ease discomfort; use whichever feels better for you.
- Wrap ice or heat packs in a towel, never directly on skin
- Limit to around 15–20 minutes at a time
Gentle stretches
Slow, comfortable stretches can help with stiffness. Stop if anything hurts.
- Knee-to-chest stretch lying on your back
- Cat–cow on hands and knees
- Slow chin tucks for neck posture
Sleep
A comfortable position can make mornings less stiff.
- Side sleepers: try a pillow between the knees
- Back sleepers: a pillow under the knees
Lifting
Keep loads close and take your time.
- Bend at hips and knees, hold the item close
- Avoid twisting while lifting; turn with your feet
When to get urgent help. This page is general advice, not a diagnosis.
Call 999 or go to A&E if back pain comes with numbness around your bottom or genitals,
loss of bladder or bowel control, weakness in both legs, or follows a serious fall or accident.
For other concerns, contact NHS 111 or book an assessment.