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Back pain is one of the most common health complaints, yet it’s often misunderstood. While biomechanics and physical movement are important, they’re only one piece of the puzzle. If your back pain is chronic or keeps coming back, it may be time to zoom out and look at the full picture.
In this blog, we explore the biopsychosocial model of back pain—what it means, why it matters, and how you can start addressing different contributing factors to finally find relief.
Traditional approaches to back pain often centre around scans, posture assessments, and exercise routines. And while these tools are valuable, they don’t always work for everyone. You can do all the right stretches, strengthen your core, and still be in pain.
Why? Because back pain isn’t always purely mechanical. Emotional, psychological, and social factors can play a huge role—especially when the pain becomes chronic or recurring.
The biopsychosocial model considers three dimensions of health that influence pain:
Ignoring any one of these can limit your progress. Including them all, however, gives you a better chance at sustainable pain relief.
One area that often goes unnoticed is your social life. Do you feel connected and supported? Or are you isolated and surrounded by negative energy? Research has shown that people with strong social networks experience lower levels of pain. On the other hand, hostile or disconnected environments can increase the intensity of pain—even when there’s no significant physical cause.
If you're feeling unsupported, addressing that area of your life could significantly reduce your discomfort—even more than a new stretching routine.
Unmanaged stress can lead to physical tension, fatigue, and inflammation—all of which contribute to back pain. If you're feeling burned out or stuck in repetitive cycles of stress or boredom, your nervous system is likely in a constant state of fight-or-flight.
That overstimulation shows up in the body as muscle tightness and general discomfort. Reducing negative stress and finding new inspiration can help calm the nervous system and reduce pain, sometimes dramatically.
In the book Effortless Back Pain Solutions, the author outlines a framework for sustainable change. The key is to choose strategies that meet three criteria:
This could be something as simple as adjusting your work ergonomics, walking more regularly, or cutting down on stress. If you can say yes to all three questions, then you’re more likely to follow through—and more likely to feel better.
Sometimes it’s not the intensity of the intervention that matters, but how consistent and integrated it is in your daily life. For example, improving your desk setup for better posture might be more effective than committing to a back-strengthening workout you hate and won’t stick with.
It’s not about doing everything—it’s about finding what works for you, in your life, in a way that feels sustainable and empowering.
Chronic and recurring back pain isn’t always something to “fix” through movement alone. A more holistic approach, one that includes your emotional well-being and your social environment, might be the missing link.
So ask yourself:
If the answer is yes, it’s time to start. Even small shifts can have a meaningful impact when you’re addressing pain from the inside out.