How to Treat Back Pain | Saga Health Insurance

A mature man holding his back while out for exercise

Published - 19 Nov 2024 | Updated - 2 Oct 2025

If you’ve hurt your back, you’re not alone. Talk to anyone about how it’s sore after doing the gardening, aches after a long day at work or painful after bending and twisting, and they’ll have a similar story to share.

Low back pain is the most common type of back problem that people experience. It can be sharp or a dull ache and can also cause leg pain (often referred to as sciatica) but, most of the time, symptoms settle quickly.

How to get rid of a bad back fast

If you want to ease back pain yourself, you can try using an ice pack wrapped in a tea towel to reduce pain and swelling, or a heat pack, again wrapped in something so it doesn’t burn your skin, to relieve stiffness and muscle spasms.

Do take care with hot or cold treatment – only use for short periods of around 10 minutes at a time or until the skin goes pink.

While your back injury is healing, try to avoid aggravating activities but do stay active if you can because gentle movement should help.

Don’t be tempted to just take to your bed for long periods, but do try to get a good night’s sleep when it’s bed time.

Ideally, have an assessment with a medical professional to rule out specific and serious causes of back pain. Then follow their recommended route to recovery.

Did you know?

You can get a prompt phone or video assessment with a physiotherapist through Saga Health Insurance’s Musculoskeletal (MSK) Direct Access, without having to see a GP first.

MSK is short for ‘musculoskeletal’, so our health insurance customers can use this service for any type of muscle, bone and joint pain to get the right support and advice early. You’ll just need to call our Claims Helpline first to check you’re covered.

What help can you get for low back pain?

If you see an NHS healthcare professional about low back pain (with or without sciatica), this is what you can expect them to do:

Talk to you about your symptoms and how they affect you day-to-day.
Check there isn’t a more serious cause, such as cancer, a fracture or an infection.
Give you advice and information about low back pain.
Consider referring you for tests, scans or manual therapy treatment. (Note that they will not send you for an X-ray or MRI scan unless they believe the results are likely to change the management of the condition.)
Reassure you and encourage you to carry on with your normal activities and work, if you can.
Explain exercises, movements and other types of support that may help.
Talk to you about the painkillers you can take.

Is back pain more common in people over 50?

The older you get, the more likely you are to have age-related changes to the spine, but wear and tear to the bony structures, discs and joints doesn’t necessarily lead to pain and injury.

If you’re over 50 and do experience a new onset of back pain – whether it’s in the lower, mid or upper spine – seek advice in case it’s something more than just a strain or sprain. A prolonged period of back pain can become chronic and more difficult to treat.

Can you get rid of chronic back pain?

When back pain lasts for more than three months, it is termed ‘chronic’. The longer it goes on for, the more difficult it can be to get rid of and you may need a multi-disciplinary approach, delivered by a chronic pain team, to help you to manage your symptoms.

Talk to a GP if your back pain persists and is preventing you from getting back to work or getting on with the things you love doing in life.

Ways to prevent back injury

Many things can contribute to an onset of back problems, so recovering from or preventing low back pain isn’t just about receiving treatment. A healthy combination of the following will help you stay pain free:

being physically active
maintaining muscle strength and flexibility
maintaining a healthy body weight
having a healthy diet and keeping well hydrated

not smoking
getting good quality sleep
optimising mental well-being
engaging socially
making ergonomic adjustments in the workplace

How to relieve a stiff back

There are many simple stretches and gentle exercises you can do to keep your back moving, such as knee rolls, knee hugs, pelvic tilts and cat cow stretches. If you see a physio or osteopath, they can certainly help you with these.

If you want to try them unsupervised, search for a reputable source of back exercises online such as the NHS or the Chartered Society of Physiotherapy (CSP) and take on board any safety advice before getting stuck in.

A manual therapist can also use massage and manipulation techniques to help loosen up your back for you. Even if you skip out of the treatment room, it’s still important to learn how to manage back stiffness yourself in your day-to-day life.

How do I know if my back pain is serious?

If your back pain is severe or you have other symptoms or concerns – for example, you also have a high temperature, the pain is worse with coughing and sneezing or you have a history of cancer – speak to a GP or call 111.

Call 999 or get someone to drive you to A&E if you can’t pee or have numbness around your genitals or bottom; you lose bladder or bowel control; you have lost feeling or have pins and needles in both legs; your back pain started after a serious accident; or you also have chest pain.

When can health insurance help?

Having private medical insurance can help you get tests, scans and treatment fast for new conditions that arise after your policy has begun.

Health issues that you’ve been treated for, or experienced symptoms of, in the three years before you take out a Saga HealthPlan won’t be covered. This exclusion period for pre-existing conditions is shorter than the five years specified by most other healthcare providers.

With Saga Health Insurance you also have the reassurance of knowing you can use the 24/7 Saga GP Service for any medical concerns, old or new – and Musculoskeletal (MSK) Direct Access for eligible muscle, bone or joint pain.

Who underwrites Saga Health Insurance?

Saga Health Insurance is a unique product designed by us specifically for our customers and it is only available through us. Together with our underwriter, Bupa Insurance Limited, we are committed to providing high levels of quality, service and choice. That's why we offer a range of policies that can be tailored to suit your needs and budget.