Practitioner massaging a person's upper back beside a fisiocrem Solugel muscle pain relief cream tube.

Back Pain Relief

 Mild back discomfort is a common experience that can affect people of all ages and activity levels. For some, it's a temporary ache; for others, it may occur more frequently and require ongoing management. 

Understanding
Back Pain

Your back is the central support structure for your entire body. It carries your weight, enables movement, and is involved in almost every physical activity you perform throughout the day. With this level of demand, it is no surprise that mild back pain and discomfort is something most Australians will experience at some point in their lives.

Sometimes mild back pain comes on suddenly after a specific movement, lifting awkwardly, or overdoing physical activity. Other times it builds gradually through daily habits like poor posture, repetitive movements, or long periods of inactivity. In most cases, mild back pain responds well to rest, gentle movement, and targeted relief.

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Symptoms of
Back Discomfort

Back pain can present in different ways depending on the area affected and the cause. Recognising your symptoms is an important step toward finding effective relief.

Dull Muscle Ache

A heavy, lingering soreness in the back muscles that does not ease quickly after activity. Often felt as a deep, localised ache, particularly after prolonged sitting, standing, or physical exertion.

Stiffness

A tight or locked feeling in the back, most noticeable first thing in the morning or after sitting in one position for an extended period. Usually eases with gentle movement and activity.

Muscle Fatigue

A creeping pressure or burning sensation that makes it difficult to sit or stand upright comfortably. A sign that the supporting muscles are tired and in need of rest and recovery.

Limited Range of Motion

Reduced ability to bend, twist, or move through the back's full range of motion. Often caused by muscle tightness, mild inflammation, or stiffness in the surrounding tissues.

Common Causes of
 Back Ache

Back pain can develop for a number of reasons, from how we move and work to natural changes that occur over time. Understanding what may be contributing to your discomfort is a helpful first step toward finding the right approach to relief.

Everyday Muscle Strain

Most back aches come from the simple physical demands of daily life. Reaching for something heavy, bending the wrong way, or overexerting during activity can cause localised muscle soreness that feels tender but generally responds well to rest and appropriate care.

Too Much Sitting

Staying in one position for too long, whether at a desk, in a car, or on a couch, places constant low-level strain on the back muscles and supporting structures. This often presents as a tight or burning feeling in the shoulders, middle, or lower back by the end of the day.

Poor Posture

Slouching, hunching over a screen, or holding tension in the upper body forces the back muscles to work harder than intended. Over time this creates persistent tightness and soreness, particularly across the upper back, shoulders, and lower lumbar region.

Natural Ageing

As we age, the joints and supporting tissues of the back can experience natural wear and changes. This may present as a dull ache, stiffness, or a feeling of reduced flexibility, particularly first thing in the morning or after periods of inactivity.

How To Manage
Back Pain

A combination of rest, movement and targeted relief tends to work best for mild joint discomfort.

Rest & Active Recovery

Give your back time to recover without becoming completely inactive. Light movement such as short walks or gentle stretching helps maintain circulation and supports the recovery process. Avoid prolonged bed rest.

Heat & Cold Therapy

Applying a cold pack in the first 24 to 48 hours can help manage inflammation. Gentle heat applied afterward can help relax tight back muscles and improve mobility.

Posture & Movement

Pay attention to how you sit, stand, and move throughout the day. Keeping your screen at eye level, supporting your lower back when seated, and taking regular movement breaks can make a significant difference to back discomfort.

Topical Pain Relief

Topical gels, creams, and sprays applied directly to the affected area can help relieve pain.

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*Ramon et al Ortho & Rheum Open Access J 20(1): OROAJ.MS.ID.556028 (2022) This study was funded by fisiocrem. Always read the label and follow the directions for use.

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Types & Areas

Not quite what you’re experiencing? Browse related pain types and areas to find information that better matches your symptoms.

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Have a Question?

Back Pain - Common Questions
What causes back pain?

Back pain is most commonly caused by muscle strain from everyday activity, prolonged sitting or poor posture, or natural changes in the back's supporting structures over time. Understanding what is contributing to your discomfort helps you find the right approach to relief.

How long does back pain usually last?

Back pain from muscle strain or overexertion often improves within a few days with rest and appropriate care. Pain that builds gradually from posture or repetitive activity may take longer to resolve. If your pain persists beyond two weeks or worsens over time, speak with a healthcare professional.

What helps back pain at home?

Rest, gentle movement, heat or cold therapy, and topical pain relief can all support recovery from back discomfort. fisiocrem Solugel and fisiospray help relieve muscle pain and soreness, while fisiocrem Joint Ease helps relieve mild joint pain and symptoms of mild osteoarthritis. Always read the label and follow the directions for use.

Is it okay to keep moving with back pain?

Gentle, low-impact movement is generally beneficial for back pain and helps prevent the muscles from stiffening further. Avoid activities that significantly load or twist the back through pain. If symptoms worsen with movement, rest and seek professional advice.

When should I see a doctor about back pain?

See a healthcare professional if your back pain is severe, came on suddenly without an obvious cause, is accompanied by weakness, numbness, or tingling in the legs, or has not improved after one to two weeks of home management.