Why Your Back Hurts and What You Can Do to Fix It (Backed by Science)
Lower back pain? Stiff hips? That weird crick in your neck as you get out of bed every morning?
You’re not broken. You’re just sitting too much, moving too little, and living in a body that’s begging for the right kind of help.
In this post, we’re breaking down why your back hurts, how sitting affects your spine, and what you can do to finally feel better with proven methods (not dodgy back braces from Amazon).
1. Sitting Too Much Is Wrecking Your Back
If you’re over 30, chances are you spend most of your day sitting at your desk, in the car, or on the sofa. According to statistics provided by The British Heart Foundation, in the UK, adults now sit for an average of 9.5 hours a day.
This leads to:
Tight hip flexors
Weak glutes
Reduced core stability
Increased pressure on the lower back
No wonder your back’s stiff by 10am.
The antidote? More movement in small, frequent doses.
You don’t need to overhaul your entire daily or working routine or start doing yoga on your lunch break (unless you want to). But tiny tweaks can have a big impact:
Stand up every 30–60 minutes – just for a stretch, a walk to the kettle, or some squats as you dry your hands in the loo.
Walking pads or under-desk treadmills are brilliant if you work from home. James Calderbank, CEO of Transform Hub, has one under his desk at work and tries to do at least one Zoom call a day while walking on it.
Set a timer or use an app like StandUp! to remind you to move.
Try “movement snacks” or do these as a daily accumulator challenge with movements like a few squats, lunges or stretches between tasks.
Add a short walk before or after work to bookend your sitting hours.
It’s not about doing more workouts, it’s about doing less sitting.
2. Most Back Pain Isn’t Serious — It’s Fixable
According to the NHS, around 80% of adults will suffer from back pain but only 1–2% of cases are due to something serious like disc damage or disease.
Most back pain is what’s called ‘mechanical’ and caused by how we move (or don’t), how we sit, and how strong or weak our muscles are.
The Lancet (2018) even warned against over-relying on scans, rest, and painkillers, saying movement and exercise are far more effective long term.
3. Strength Training Helps Back Pain — Yes, Really
Forget the myth that lifting weights “wrecks your back.” Done correctly, strength training is one of the best things you can do for lower back pain.
A 2022 study in the Journal of Orthopaedic & Sports Physical Therapy found that exercise therapy significantly reduces chronic lower back pain, especially when it includes strength training.
At Transform Hub, we help busy over-30s rebuild strength in the right places so they can move better, feel better, and finally get rid of those daily aches.
4. Posture Isn’t the Problem. Not Moving Is
You’ve probably been told to “sit up straight” but science says there’s no one perfect posture. Staying in any position too long causes problems.
What matters more is regular movement and posture variety throughout the day.
Try this simple rule:
“Your best posture is your next posture.”
That means move often stretch, stand, shift positions. Your spine will thank you. Go on, do it now as you read this.
How to Fix Your Back Without Surgery or Resting Forever - LIKE SARAH
If you’re done with the Monday morning backache, the desk-chair stiffness, and the general “how am I this creaky at 39?” feeling… We can help.
We offer free transformation consultations, including free NHS-approved InBody body composition scans to help you understand what’s going on with your body and how to safely start getting stronger again.
We know this works because we have helped countless busy over-30s, 40s and 50s to change their movement habits, which in turn improves their back pain. Just like Sarah above, who went from the threat of spinal surgery to running Park Runs and achieving amazing PBs. Read her miraculous story here.
Come Chat To Us
To find out about your local Transform Hub and arrange an informal goal-setting chat and free Inbody body composition scan, click here.