Wellbeing
Practical, evidence-based guides to looking after your spine, from exercise and therapies to sleep, diet and lifestyle. Every guide links to the research it is based on.
Exercise and movement · Therapies · Lifestyle · Watch · Everyday tips
Exercise and movement
Physiotherapy
What a physiotherapist does for back and neck pain, what the evidence and NICE say about exercise, and how to refer yourself on the NHS.
Pilates and reformer Pilates
Mat or reformer Pilates for back pain: what the trials and Cochrane review show, how to choose an instructor, and when to hold back.
Yoga
What trials and the Cochrane review say about yoga for chronic low back pain, how it compares with physiotherapy, and how to choose a safe class.
Stretching
What research says about stretching for back and neck pain, how it compares with strengthening, and simple stretches you can try safely at home.
Walking
What the WalkBack trial and other research tell us about walking to ease back pain and prevent it coming back, plus a simple plan for building up.
Sport and exercise
How exercise and sport help prevent and treat back pain, how much activity UK guidelines recommend, and how to get back to sport after back pain or surgery.
Therapies
Chiropractic and osteopathy
What chiropractors and osteopaths do, what spinal manipulation can and cannot achieve, the risks of neck manipulation, and how to check registration.
Acupuncture
Does acupuncture help back pain? What Cochrane reviews show, why NICE advises against it for low back pain, how safe it is and what to expect.
Traditional Chinese medicine
What the evidence says about Chinese herbal medicine, cupping, tai chi and qigong for back pain, and how to stay safe with herbal products in the UK.
Lifestyle
Posture, tech neck and standing desks
Does bad posture cause back and neck pain? What research says about tech neck, sitting up straight and sit-stand desks, with practical desk set-up tips.
Sleep
How sleep and back pain affect each other, what research says about mattresses and sleeping positions, and how CBT for insomnia can help.
Diet
What the evidence says about anti-inflammatory and Mediterranean diets, weight, calcium, vitamin D and protein for back pain and bone health.
Weight
How body weight is linked to back pain, sciatica and disc problems, what weight loss can and cannot do, and a practical way to get started.
Smoking
How smoking is linked with back pain, sciatica and disc wear, why it matters before spinal fusion surgery, and where to get free NHS help to stop.
Supplements
Vitamin D, turmeric, collagen, glucosamine and magnesium: what trials actually show for back pain, plus the safety issues worth knowing about.
Watch
Wellbeing
Neck Hump: Science-Backed Tips
What causes a forward-head “hump” and practical ways to improve it.
Wellbeing
The 5 Tibetan Rites
A gentle movement routine and how it relates to spinal health.
Everyday spine care
Keep moving
Regular walking, swimming or cycling keeps the spine supple and the muscles that support it strong. Little and often is better than occasional bursts.
Mind your posture
Sit back in your chair with your feet flat, and bring screens up to eye level so your head is not tipped forward for long periods.
Lift with your legs
Bend at the hips and knees, keep the load close to your body, and avoid twisting while lifting.
Take breaks
Change position every 30 to 45 minutes if you sit for work. A short walk or stretch helps more than you might expect.
Sleep well
A supportive mattress and a pillow that keeps your neck in line with your spine can make mornings easier.
Stop smoking
Smoking reduces the blood supply to the discs and slows healing after injury or surgery.
Before starting new exercises: if you currently have back or neck pain, leg or arm symptoms, or have had recent surgery, check with your GP, physiotherapist or surgeon first. Seek urgent help (A&E or 999) for numbness around the bottom or genitals, loss of bladder or bowel control, or rapidly worsening weakness.
