5 reasons you have back pain – and how to avoid it

After decades spent working with some of the world’s top athletes and Olympians, Hollywood actors and performers, leading osteopath and performance coach James Davies is on a mission to help you fix your back. He knows what works, and what doesn't.

If you’ve ever experienced back pain, you’ll know how frustrating it can be – not to mention painful and uncomfortable. Most back pain doesn’t just appear out of nowhere, and it’s not something you have to just “put up with” either.

We caught up with James after the launch of his new book, Back in 10. “Most people don’t need more information, they need a simple system they can actually follow,” he says.

“The aim is to give people real clarity, not just generic advice, and help them understand that most back pain isn’t random. It’s built over time, and it can be changed with small, consistent daily actions.”

So what are the most common reasons for back pain, and how can you avoid them?

1. You’re not moving enough

This means your back is becoming deconditioned, says James. Your back is designed to move in multiple directions, so when you stop using that range, you lose it.

“One of the biggest drivers of back pain is inactivity,” he explains. “When we stop moving, muscles weaken, joints stiffen, and the spine loses its natural range. The body adapts to what you do most, and for many people, that’s sitting. Over time, this creates a back that isn’t prepared for normal life demands.”

How to fix: Move regularly throughout the day, not just in one workout. Even small movement breaks make a difference.

2. You’ve lost awareness of your body

Most people ignore their back until it becomes painful, explains James, but pain is usually the final stage – not the starting point. “Tightness, asymmetry, and stiffness are early warning signs,” he says. In his book, he uses the T.E.S.T. system (Track, Emotions, Strength, Touch) to help people become aware before pain escalates.

How to fix: Check in daily. How does your back feel? Where is it tight? Awareness is the first step to change.

3. Your “satellite muscles” aren’t supporting your spine

The back doesn’t work alone. Your glutes, hips, hamstrings, and core all support it. When these areas are weak or tight, the lower back compensates and becomes overloaded. “Pain is often not where the problem starts,” says James. “The lower back is usually the area that complains, not the cause.”

How to fix: Strengthen the system around the spine, especially glutes and core, not just the back itself.

4. You’re stuck in repetitive positions

The body doesn’t like stillness, it prefers variation, so even the “perfect posture” becomes a problem if you hold it too long. “There’s no single perfect posture,” he says. “The best posture is the one that changes often.”

How to fix: Change positions regularly. Add rotation, side bending, and extension into your day.

5. Stress is amplifying your pain

Stress changes how your body behaves. It increases muscle tension, reduces blood flow, and heightens pain sensitivity. Many people carry stress directly in their back, explains James. So it’s important to remember back pain isn’t always structural, it’s often neurological and emotional as well.

How to fix: Include breathing, walking, and down-regulation as part of your routine, not just exercise.

James also walked us through 5 simple ways to ease back pain, using his Back in 10 approach.

Move – but keep it gentle and controlled Start with walking, light mobility, or simple decompression positions.

Decompress your spine Lie on your back with your legs on a chair (hips and knees at 90 degrees) for a few minutes. This allows the back to relax and reset.

Use touch and self-massage Often the painful spot isn’t the only area that needs attention. Use your hands or a ball on your glutes, hips, and sides of your back, not just the centre.

Breathe properly Shallow breathing keeps the body in a tense state. Deep breathing helps relax the nervous system and reduce muscle guarding. Inhale through your nose, expand your ribs and back, then exhale slowly. Even one minute can change how your back feels.

Build a daily 10-minute reset “Relief is one thing, but long-term change comes from consistency,” says James.Combine mobility, light strength, and awareness into one 10-minute daily routine.

“Back pain is rarely caused by one single event,” says James. “It’s usually the result of small daily habits repeated over time. The good news is that it works both ways. Small daily improvements can completely change how your back feels.

"That’s what Back in 10 is about, giving people a simple, structured way to understand their body, take action, and feel in control again.”

You can get James’ book Back in Ten: The 10-Minute Method to Transform Your Back and Eliminate Pain here.