What has genuinely helped with ongoing back pain for others?

[Wajeehakamran]

I’ve been getting more frequent back pain lately and some days it really affects what I can do. I’ve tried the usual things like stretching, heat and resting, but I’m curious what has genuinely helped other people.
Did anything make a noticeable difference for you, whether it was exercises, physio, changing your mattress or something completely unexpected?
Would love to hear what has worked for others.

You're not going to like this, but strength training. I've gone from recurrent episodes of ruptured discs and constant pain, to absolutely fine, and I'm twice the age I was when it started.

Pilates has really helped me. I also do Hatha Yoga which is beneficial.

I agree I have had chronic back pain for 17 years and started doing strength training and it has gone

A change in mattress helps as you better get to relax but it depends if your mattress is comfortable for you then changing it might not help.
Try to take vitamins, stay hydrated and some heat padding as all these help to relieve pain.

Swimming and strength training, gone from not being able to walk properly and weight bare to almost pain free.

Steroid injection if it is slipped disc.
Amatryptyline.
Stretching.
Time.
TENS machine helped a bit.

Weight training cured my lower back pain caused by a fall.

Agree strength training has definitely made the most difference for me. I've been unable to train much the last few months and I've been getting a lot more back pain again.

Regular Pilates. Gone from chronic back pain, slipped disc, sciatica, to very occasional twinges when I overdo the gardening.
The NHS physiotherapist I saw about 15 years ago recommended it. I haven't needed treatment for my back since.
This or strength training will do the same thing - build up the muscles around your body's core that will support your spine.

HRT, although that may not be relevant for you.

Strength training and lots of daily movement.
I also don’t sit down for long periods
I had multiple steroid injections initially but then prioritised getting stronger and fitter
I am so much better now
Its like night and day

Reformer Pilates several times a week and avoiding sitting for long periods.

Following with interest. Have found I have hit 45 and now cannot standstill or sit for too long. When I wake in the morning it is painful till midday.
Already stretch daily and do weights workouts which has helped a lot.
I suspect a new mattress would help.
Already on amitrytline 50mg nightly for nerve pain.

Strength training for me too. It’s changed my life

Severely wedged L1 and T12 due to osteoporosis. 10 years in and degenerated disks at L4/5. No pain but I get achy if standing for a long time, including at the kitchen worktops if doing heavy entertaining.

Pilates (physio led by a physio who understands my back)
A very firm bed
A very supportive car seat
A very supportive office chair
No hoovering (that causes havoc)
No outdoor sweeping (that causes havoc)
No holding heavy stuff in front of me

Doing the exercises and stretches a physio gave me religiously, took a few weeks and am keeping them going to avoid a repeat - it’s boring and no quick fix, but it is a fix.

Osteopathy May help.

Pilates for me too. Not reformer - old-fashioned mat.

Tom Morrison's SMM. Id recommend it to anyone.

Hanging from a bar in the Gym for as long as I can and then repeatedly doing this. Get Gym gloves. And RDLs/deadlifts were good as well, but start with low weight so that you don’t strain your back.

Daily yoga for me. I think it helped strengthen my core muscles and that worked. Strength training would probably do the same if it was core focused however I really enjoyed the yoga stretches too so I prefer doing that.

Nobody seems to suggest actually getting a diagnosis.
What helps will depend on the problem.

Depends what’s causing it. For me -ragdoll pose, twist stretches every morning.
strength training and vinyasa yoga.
For my OH it was spending 10k on a discectomy

Did you miss my post at 20:19?

My meaning was nobody had suggested the OP needs to get a diagnosis.