Back pain doesn’t just show up during a workout or after an awkward twist. For many people, it builds up gradually – quietly creeping into everyday routines like sitting at the kitchen table, carrying shopping bags, or reaching down to tie shoes. In Formby and across the Liverpool area, more people than ever are noticing this slow, nagging discomfort… and wondering what they can do to stop it.
If that sounds like you, you’re not alone – and the good news is, support is closer than you think.
In this blog, we’re going to explore how daily habits, posture, movement, and even stress can affect your back. And most importantly, we’ll look at realistic, meaningful ways to regain comfort and control in your body – without relying on painkillers, injections, or endless “rest.”
Back Pain: Not Just a “Bad Back”
If you’ve been dealing with back pain, chances are you’ve heard at least one of these phrases:
- “It’s just old age.”
- “You probably slept funny.”
- “Try stretching a bit more.”
The reality is that back pain isn’t always caused by one big moment – it’s often the result of repeated strain, tension, or misalignment that builds up over time. Whether it’s long hours at a desk, poor mattress support, or simply moving less than you used to, the back starts to protest.
In our clinic here in Formby, we meet people every week who didn’t realise how many of their everyday activities were putting subtle stress on their spine. Many arrive thinking they have a “weak back” when what they actually have is a tired, overworked one that hasn’t been moving the way it’s designed to.
The Lifestyle Link: How Routine Impacts Your Spine
One of the biggest influences on back health isn’t genetics or injury – it’s lifestyle. In Formby, we see many people juggling long commutes, home working setups, childcare, and the usual stresses of day-to-day life. Each of these things can play a part in how your back feels.
Here are some examples of everyday habits that can contribute to persistent back pain:
- Poor Sitting Posture: Whether it’s at your desk, on the sofa, or behind the wheel, slouching or unsupported sitting can place huge pressure on your spine over time.
- Heavy Lifting Without Support: From toddlers to groceries, lifting incorrectly (even slightly) can strain the lower back.
- Lack of Movement: A sedentary lifestyle weakens the muscles that support the spine, especially the core and glutes.
- Stress: Tension and anxiety often show up physically – especially around the neck, shoulders, and lower back.
- Sleep Setup: A sagging mattress or unsupportive pillow can trigger pain that starts the moment you wake up.
It might seem discouraging, but it’s actually empowering to know that so many common triggers can be managed with small but consistent changes.
What Back Pain Isn’t Always About
A lot of people panic when they first feel back pain. The fear of something “serious” often leads people to stop moving, delay seeking help, or worse – turn to quick fixes that only mask symptoms.
Here’s the truth: back pain is rarely caused by something serious or permanent. In most cases, it’s a signal that something in your movement patterns, lifestyle, or posture needs adjusting. The key is to not ignore it and to get expert eyes on the situation early.
If you’ve been told your back pain is something to “just live with,” we want to challenge that.
Here are five supportive steps you can start today – even before stepping into a clinic:
- Move Gently and Often: Even a few minutes of gentle stretching or walking each hour can prevent stiffness and improve circulation to the back.
- Support Your Lower Back: Use a rolled towel or lumbar support when sitting for long periods to help maintain natural spinal curves.
- Check Your Sleep Setup: Is your mattress over 8 years old? Is your pillow too flat or too high? It might be time for a refresh.
- Breathe and Relax: Try deep belly breathing or mindfulness exercises to reduce tension that can lodge itself in your lower back.
- Don’t Over-Rely on Painkillers: They might reduce pain in the short term, but they don’t address the root cause and can give a false sense of “recovery.”
Why Physiotherapy Is One of the Best Ways to Get Relief
In Formby and the Liverpool area, more and more people are turning to natural solutions – like physiotherapy – for long-term back pain support.
At Chadwick’s Physiotherapy, we take a personalised, one-on-one approach to helping people understand why their back is hurting and what can be done about it. We don’t just give you exercises and send you on your way. We work together to:
- Identify and address the root cause of your pain
- Improve your posture, strength, and flexibility
- Teach you strategies to protect your back throughout your daily life
- Support you in building confidence in your movement again
We’ve worked with clients who were told they’d “never lift again,” “always have stiffness,” or “might need surgery” – and seen them go on to live full, active lives without pain ruling the day.
Why the Winter Months Can Make Back Pain Worse
Back pain tends to spike during the colder months for several reasons:
- Cold Weather Tightens Muscles: Muscles tend to stiffen in the cold, making you more prone to tension and aches – especially if you’re not warming up properly.
- Reduced Activity: Shorter days and colder temperatures often mean less movement, more sitting, and more hibernation mode.
- Seasonal Stress: Holiday travel, end-of-year workloads, and family commitments can add emotional and physical strain.
- Slips and Falls: Icy pavements and wet floors increase the risk of sudden movements that can jar the spine.
If you notice your pain tends to flare up during winter, it’s worth preparing with a proactive movement routine and some extra back support (both physically and emotionally).
From Discomfort to Freedom: You Don’t Have to Figure This Out Alone
Living with back pain doesn’t have to be your new normal. You don’t have to wait until it gets worse. And you certainly don’t need to go down the path of scans, surgery, or constant medication to feel better.
The key is to take the first step – no matter how small.
If you’re in the Formby or wider Liverpool area and want to understand your back pain better, we invite you to book a Free Discovery Visit with our team at Chadwick’s Physiotherapy.
It’s a friendly, no-pressure session where you can:
- Talk with a qualified physiotherapist about your symptoms
- Get clear answers about what might be causing the pain
- Receive simple, practical next steps toward recovery