Short answer: Step 1 of how to help your back pain is simple: drink enough water. The discs between your vertebrae contain a lot of water, and your body has its own priorities for where fluid goes. In this video, Dr Ben explains why hydration is basic spine care and how much water to aim for each day.
Step 1: why water matters for your back
Between each pair of vertebrae in your spine sits a disc. Each disc has a tough outer ring and a softer, gel-like centre, and a large part of it is water. That water helps the disc do its job: cushion load and let your spine bend and twist.
Your discs lose a little fluid under load through the day and take it back up when you rest and lie down. That's normal. Being well hydrated means your body has the fluid it needs for this everyday cycle.
Your body's priorities
Dr Ben's point in the video is that your body looks after its most vital systems first. When fluid is short, your muscles, joints and discs aren't at the front of the queue. Over time, he argues, running low may leave those structures less well supported, and that can show up as aches in the neck, lower back or legs.
To be clear: drinking water isn't a treatment for back pain, and it won't fix a disc problem. It's one of the foundations. It's cheap, easy and good for your general health anyway.
How much water should you drink?
Australian nutrition guidelines suggest adults have roughly 2 to 2.6 litres of fluid a day, more in hot weather or when you're active. Water is the best choice for most of it.
- Keep a water bottle on your desk, in the car and in your bag.
- Have a glass of water when you get up and with each meal.
- Drink more on hot Peninsula days and after exercise.
- Check your urine colour: pale yellow is a good sign.
- Tea and coffee count towards fluid, but don't rely on them alone.
If you've been told to limit your fluids for a health reason, follow that advice.
How this fits with the rest of the series
Water is the first of four habits. On its own it's a small change. Combined with movement, balanced load and taking ownership of your spine health, it's part of a sensible routine for your back. Next, Dr Ben explains why movement keeps your discs and joints nourished in step 2. You can see all four on the series overview.
How we approach back pain at MPCC
If your back pain isn't settling, a check can show what's going on. Your new patient appointment includes your story, posture pictures and a thorough check of your spine, joints and nerves. If a disc looks involved, we'll explain it plainly. Read more about disc bulges and back pain.