Back pain

What is back pain?

Back pain is very common and can affect people of all ages. Most people – around 85% – will experience it at some point in their lives.

It may come on suddenly (acute) or last longer than a few months (persistent or chronic). The pain can be felt anywhere along your back, but most commonly it affects the lower back.

The good news is that most back pain improves on its own within a few weeks, and there are many ways to manage it and stay active.

It’s also important to know that 90–95% of back pain cases are non-specific. This means it’s difficult to identify a single cause, even with scans. But this doesn’t mean the pain is serious or dangerous. In fact, most people recover well with the right support and advice.

Common symptoms

Back pain can feel different for everyone. You might notice:

  • A general ache, stiffness, or soreness
  • Discomfort during movement or while resting
  • Pain that spreads to your shoulders, hips, or legs, or
  • A feeling of tightness or “nerve pain” (e.g., tingling, numbness).

These symptoms are usually not a sign of anything serious. If you’re unsure or your symptoms are worrying you, check in with your GP or health professional.

What can help

Many people find relief with simple, everyday strategies. These include:

  • Staying active: Gentle movement is one of the best ways to recover.
  • Exercise: Tailored exercise programs can reduce pain and help prevent it from coming back.
  • Knowing you are safe to move: Understanding that movement won’t cause harm can be one of the biggest predictors of a good recovery.
  • Heat or cold packs: These can help you feel more comfortable.
  • Relaxation and breathing: Finding a comfortable position and practising deep breathing may ease symptoms.
  • Education: Learning about back pain through workshops or trusted sources can make a big difference.
  • Emotional support: If pain has been around for a while, chatting with a psychologist or counsellor can help with wellbeing.

If needed, medication or other treatments may be considered. Talk to your doctor about what’s right for you.

Where to get help

If you’re a current or ex-serving Defence Force member, Mates4Mates is here to help. Call us on 1300 4 MATES (62 837) for a confidential chat about how we can support you.

Alternatively, talk to a trusted GP, physiotherapist or exercise physiologist for advice tailored to your needs.

Other helpful resources