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Ever suffered with LOW BACK PAIN?

Updated: Jan 15, 2021

If yes, you need to read this,

Research suggests our spine, muscles and soft tissue surrounding it all are all strong.

Everything in the body heals with time and with the right advice and exercises we improve our function.

So what should we do when we have back pain?

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  1. Firstly, never panic that you have back pain.

  2. Evidence suggests nearly everyone gets back pain at some point in their life

  3. Where is the pain, is it stopping you from sitting, standing, bending, lying down?

  4. Speak to your GP, physiotherapist, anyone who can ask you the right questions to ensure there is nothing to worry about

  5. However while you wait, check

  • Can you move in certain directions or positions that can help this pain?

  • Use over the counter pain relief, paracetomal or ibuprofen ( if you are allowed )

  • Use hot water bottle or ice packs, everyone is different and can respond to a combination of heat and ice or just one or the other.

  • Move to improve your pain.

  • Walking is proven to be effective for Low back pain

  • Complete bed rest is not recommended for Low back pain

Watch this video atatched below

Chartered Society of Physiotherapy - information video

Whilst you are waiting, try the simple exercises for Low back pain attached below.

Try stretches as well as some strengthening exercises which will improve your symptoms as time goes.

Points to remember

  • Spine is a very strong structure in our body.

  • If you were advised not to bend and lift when you had your back pain does not necessarily mean you continue doing that for the rest of your life.

  • Bending from your waist is absolutely normal to do and you should slowly train your body to be able to do that once your pain levels improve.

  • The best rehab is to return to your previous activities and test whether you have improved or not.

  • Research has also shown if you are over weight that can be one of the contributing factors for low back pain.

  • So try to eat healthy, exercise 5 times a week -30 minutes each session to keep active and fit.

  • If we are stressed existing back pain can get worse and stress can be one of the contributing factor itself

  • Meditation, exercise, counselling, therapy, try headspace or calm app which can help you with your stressors

  • Movement is the answer to your symptoms.

  • Yes you can get a nice massage and it might feel better for a while however it will only work if you combine that with movements.


  • Our body is strong, flexible and adaptive, it adjusts.

  • If you are an active person and stop moving the body completely , it is bound to get stiff and weak.

  • Human body is meant for movement. MOVEMENT IS AS ESSENTIAL AS FOOD AND DRINK.

  • Any movement that you can sustain within your pain limitation is good.

  • Move within your pain limitations and slowly progress from that level which will make your day to day function better.

  • If you have been told that back pain is because of slipped disc, remember Discs do not slip, it is the material within this structure that can cause some inflammation or nerve irritation leading to sciatica like symptoms (leg symptoms coming from your back , like sharp, shooting pains in your leg, pins and needles , tingling and numbness).

  • This acute disc related pains get better with the right exercises.

  • If you are worried contact your GP and physiotherapist asap

  • Some practices offer LIVI app so you can speak to a GP the same day.

  • If your GP practice has a FCP, ( First contact Physiotherapist ) you can see them as well because they will give you the right advice.

  • Sciatica is not at all worrying, if you do not develop these new symptoms ( as below) after low back pain.


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(WITHIN 4 WEEKS) changes with leg pain or back pain such as loss of bladder and bowel control .

  • Difficulty passing urine or having the sensation to pass water that is not there

  • Numbness/tingling in your genitals or buttocks area

  • Loss of bladder or bowel control

  • Impaired sexual function, such as loss of sensation during intercourse

  • Loss of power in your legs

  • Feeling unwell with your back pain, such as a fever or significant sweating that wakes you from sleep

The above symptoms is an emergency condition, however it happens only to 1 per 100000 in the whole of population. So do not panic and go to A/E if you only have low back pain and leg symptoms. Speak to GP or FCP asap if you are worried.

Exercises to try within your pain limitations, do 5/10 /15 number of repetitions daily or every other day (that you can manage,) with pain relief, hot water bottle and some gentle walking if possible.


If you have back pain or if you have had back pain it gets better, never say you have a bad back because that is not true, everything in the body heals.

If not sure speak to a GP or FCP or Physiotherapist.

Please do not hesitate to contact me if you have any further questions.

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