Living well with back pain: work, lifting, sleep and flare-ups

Practical tips for everyday life with low back pain: setting up your desk, lifting with confidence, sleeping better, and making a simple flare-up plan.

6 min read · last reviewed October 1, 2026

Back pain can touch every part of your day: getting out of bed, sitting at work, picking up a child, lying down at night. The good news is that small, everyday changes can make a real difference. This guide shares practical ideas for work, lifting, sleep, staying active and handling flare-ups.

At your desk: keep moving

You may have heard that you must sit up perfectly straight to protect your back. Research doesn't back this up. There is no single "correct" posture that prevents back pain. People with very different postures can have healthy backs.

What seems to matter more is not staying in one position for too long. Physiotherapists like to say: "Your best posture is your next posture."

• Change position often. Shift, lean back, stretch, stand up. A good goal is to get up and move at least every 30 to 60 minutes.
• Set up for comfort. Feet resting on the floor or a footrest, screen at about eye level, keyboard close so you aren't reaching. A small cushion behind your lower back may feel good.
• Mix it up. If you can, switch between sitting and standing. Take phone calls standing or walking.
• Use reminders. A timer or app can nudge you to get up.

Something you can do today: Set a reminder to stand up and walk for a minute or two every half hour while you work.

Lifting with confidence

Your back is designed to bend and lift. Rounding your back to pick something up is not dangerous in itself. Many people avoid bending after back pain, but being afraid to move can keep pain going longer.

That said, some tips can make lifting easier, especially while your back is sore:

• Keep the load close to your body.
• Get a good base. Feet about hip-width apart, one foot slightly forward if that is comfortable.
• Use your legs and hips to share the work, in whatever way feels natural.
• Turn with your feet rather than twisting while holding something heavy.
• Start light and build up. If lifting is part of your job, a physiotherapist can help you practise and build strength for the tasks you do.
• Ask for help with heavy or awkward loads. That is smart, not weak.

Strength training is good for backs. Over time, getting stronger makes everyday lifting feel easier. See our guide Strength training basics.

Sleeping better

Pain can make sleep hard, and poor sleep can make pain worse. Breaking that cycle helps.

• Find a comfortable position. On your side, try a pillow between your knees. On your back, try a pillow under your knees.
• Pick a mattress that feels right for you. A medium-firm mattress is a reasonable choice for many people, but there isn't a single best mattress for back pain. Comfort matters most.
• Keep regular hours. Go to bed and get up at about the same time every day.
• Wind down. Try a warm shower, gentle stretches or relaxation breathing before bed. Keep screens out of bed.
• Getting out of bed: roll onto your side, bend your knees, drop your legs over the edge and push up with your arms.

If you are not sleeping well for more than a few weeks, talk with your doctor.

Staying active for the long term

Regular movement is one of the best ways to keep your back healthy and to make flare-ups less likely. The type matters less than doing it regularly.

• Walking is simple, free and great for backs.
• Strength exercises two or more days a week help support your whole body.
• Swimming, cycling, yoga, Pilates and tai chi are all good options.
• Programmes such as the AAOS spine conditioning program, or core exercises such as the "McGill Big 3", can be good starting points. Our follow-along videos can help.

It is normal to feel some discomfort when you start. See our guide Pain during exercise to learn how much is okay.

Your mind matters, too

Long-lasting pain can be exhausting. It is common to feel worried, frustrated or low. Stress and worry can also make pain feel worse. Looking after your mood is part of looking after your back.

• Talk to someone you trust about how you feel.
• Keep doing things you enjoy, even in a smaller way.
• Ask your care team about programmes that help with pain, sleep and stress.
• If you have thoughts of suicide, call or text 9-8-8 in Canada or the U.S., or call 9-1-1.

Your flare-up plan

Back pain often comes and goes. A flare-up doesn't mean you have done new damage. Having a plan ready helps you feel in control. Write yours down and keep it handy:

1. Stay calm. Remind yourself: flare-ups are common and they settle.
2. Keep moving gently. Cut back on activity, but don't stop. Short walks and gentle movement are better than bed rest.
3. Use heat for up to 20 minutes at a time.
4. Use the pain relief that works for you, as agreed with your pharmacist or doctor.
5. Ease back into your exercises at a lower level, then build up again over a few days.
6. Check the warning signs. If you have any (see Back pain warning signs), get help.
7. Call your doctor or physio if the flare-up isn't settling after a week or two.

Something you can do this week: Write your own flare-up plan on a card and stick it on the fridge.

Questions to ask your care team

• Which activities and exercises are best for me right now?
• Can you help me plan a safe return to work or sport?
• What should my flare-up plan include?
• Can I get a workplace or ergonomic assessment?
• Is there help for sleep, stress or low mood related to my pain?

This article is general information, not medical advice. Talk with your health care team about your own situation. In an emergency, call 9-1-1 or your local emergency number.

In an emergency, call 9-1-1 or your local emergency number.

General information, not medical advice. It does not replace your own care team. If you think you or someone else is having a medical emergency, call 9-1-1 or your local emergency number. If you are in crisis or thinking about suicide, call or text 9-8-8 (Canada and the US).

Back to Low back pain