Back and neck pain are nowadays almost as common as a cold. Whether you have an office job, spend a lot of time on your phone, or are simply getting older: chances are you’ve experienced it at some point. But why do these complaints occur so often?
And more importantly: what can you do yourself to reduce the pain and prevent it from coming back?
In this blog, you’ll get clear explanations, relatable examples, and practical tips. And I’ll show you how the MotiMove app can help you with this.
Why back and neck pain are so common
Many people think that back or neck pain is mainly due to aging, but that’s not always the case. Our modern lifestyle plays a major role.
Important causes include:
- Sitting a lot, at your desk, in the car, or on the couch.
- Screen use, looking down at your phone or laptop for hours.
- Moving too little, muscles become weaker and support your spine less well.
- Stress, muscle tension in neck and shoulders can cause pain.
- Sudden incorrect movements, lifting, twisting, or bending without thinking.
How pain starts and lingers
Pain in the back or neck often starts with a small overload. Maybe you sat in one position for too long, or you lifted something heavy incorrectly.
If you then start moving less because it hurts, the problem gets worse:
- Muscles weaken.
- Joints become stiffer.
- Your posture deteriorates.
This is the vicious circle of pain: moving less → more stiffness → more pain → even less movement.
What you can do yourself
Fortunately, there’s a lot you can do to reduce or prevent back and neck pain.
1. Pay attention to your posture
- Sit upright, with your feet flat on the floor.
- Keep your screen at eye level.
- Avoid sitting in the same position for too long.
2. Move regularly
Stand up every half hour, walk around, or do a quick stretch.
3. Do exercises
Strong abdominal and back muscles support your spine.
Stretch your neck and shoulders to release tension.
4. Reduce stress
Breathe in and out deeply, or take a short break.
Stress often worsens pain symptoms.
Story: how small changes make a big difference
Marijke (42) had been suffering from neck pain for months. She worked long days behind her laptop and thought it was just part of the job. When she started taking short movement breaks and doing a few simple stretches each day, she noticed a difference within two weeks. Not because the pain disappeared all at once, but because her muscles became stronger and less tense.
How MotiMove helps with back and neck pain
The MotiMove app is specially designed for people with pain.
In the app you’ll find:
- Exercise videos for your back.
- Useful insights about pain and how to manage it.
- The ability to track your progress.
- Tips to stay motivated, even on days when moving is difficult.
By investing just a few minutes a day, you can prevent a lot of pain and stiffness in the long term.
Frequently asked questions
Is sitting really that bad for your back and neck?
Yes, especially if you sit in the same position for a long time. Variety is important.
Does a new chair or mattress help?
It can help, but without movement and muscle strengthening, the risk of pain remains high.
When should I see a doctor?
In cases of severe pain, tingling, loss of strength, or if symptoms persist for more than a few weeks.
Download MotiMove
Do you also want to learn how to make your back and neck stronger and more flexible? With the MotiMove app you’ll get clear exercises, tips, and motivation to keep moving, every single day.