Back Pain Advice and Exercises - April 2018
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Back Pain Advice and Exercises 0529 v1 April 2018 April 2018 April 2021
What is back pain? The exercises described may cause a pull, but should not cause severe or
prolonged pain.
Back pain is extremely common. It is most common in people between the ages of
35 and 55. If any of the exercises make your symptoms feel worse, then stop doing that
particular exercise for a few days and then try again.
‘Acute’ and ‘persistent ‘are terms used to describe how long the symptoms last.
Please contact your physiotherapist if you have any questions regarding this
Acute back pain lasts less than six weeks. information.
Persistent back pain is pain that lasts more than six weeks. Return to normal activities, work and cardiovascular exercise as soon as you are
Research shows that most people with back pain get better within six weeks with able to.
simple treatment. But sometimes the pain might last for longer, months or even
years. This is called persistent back pain. Most people with persistent back pain
have good and bad days. When should I see a doctor?
If you have persistent back pain you may avoid natural movements and activities, You should see a doctor if:
but this can result in the back muscles becoming weaker, tire more easily and
• Your pain is getting worse over several weeks and is stopping you doing
hence become more vulnerable to further strain.
everyday activities.
It is also common to lose confidence in your ability to return to your normal
activities, which may affect your work, social and personal life. You may feel • You also feel unwell with back pain, have a fever (high temperature) or have
anxious or depressed, which may also cause you to avoid exercise and hence redness or swelling on your back.
enter a vicious cycle of reduced activity and weaker muscles. This can create a
‘pain cycle’.
What are the signs of a serious problem?
Cauda Equina is very rare, however if you suddenly experience any of the
What causes back pain? following symptoms you should attend A&E immediately:
Many people develop back pain for no obvious reason - tests may show no • Changes to your normal bladder or bowel habits e.g. difficulty
underlying condition or reason and nothing is permanently damaged. This is called controlling or passing urine, loss of control of your bowels.
non-specific back pain, which may be due to a range of factors, for example
remaining in the same position for long periods, muscle strains from lifting or lack • Numbness in your genital area or around your back passage.
of exercise causing spine stiffness. • Inability to achieve an erection or ejaculate, or numbness during
intercourse.
You can find the latest information on local fitness schemes on our website -
www.eoemskservice@nhs.uk/community or by scanning the QR
code below.
Section E - Exercise to be done in standing Top 5 tips for managing back pain
1. Keep active and don’t stay in the same position for long periods (i.e.
A) Back extension sitting, lying, standing) – Research shows that bed rest for more than a
couple of days can make the pain worse as it weakens muscles and you
1. Stand straight with feet apart. Support your back with your
become more unfit.
hands while bending your back as far backwards as
comfortable. 2. Exercise regularly and pace yourself — Start off slowly and gradually
2. Stop if your leg symptoms increase. increase. Your back will become stronger and more flexible, reducing pain.
3. Take pain relief medication or use creams/gels on the affected area — If
you have other medical conditions or are taking other medication, please
B) Squatting (leg strengthening) discuss this with your local pharmacist or GP.
1. Stand leaning with your back against a wall. Slowly slide 4. Apply a heat or ice pack to ease pain and stiffness — Ensure you protect
down the wall bending your knees into a half squat. This your skin to avoid burns or irritation.
should not be painful. 5. Try to relax – This will reduce muscle tension. Tips on how to do this are
provided in this booklet.
Simple exercises to help reduce back pain, increase movement and strength
Section F - Relaxation:
The following exercises are designed to stretch, strengthen and stabilise the
structures that support your back. They are arranged into groups according to their
A) Breathing exercise
starting position and contain a variety of stretching and strengthening activities.
1. Lying on your back. place one hand on your upper chest and the other on
your tummy, just below your rib cage. • Perform the exercises in a comfortable position e.g. on the bed. It is not
necessary to do them on the floor.
2. As you breath in allow your tummy to rise, as you breath out, allow your • Aim for 7-10 of repetitions of each exercise initially.
tummy to fall. • You may need to start with fewer as comfort allows and gradually build
up as able.
3. There should be little or no movement in the chest.
• Repeat 2-3 times a day if possible.
These exercises can also be found demonstrated on the our website -
www.eoemskservice@nhs.uk
Section A - These exercises are done lying on your back with knees Section B - Exercises done on your hands and knees
bent and feet on the floor. Arms by your side.
A) Lower back stretches
A) Pelvic tilt (strengthens deep abdominal muscles) 1. Keeping your back flat, slowly rock backwards, taking your
bottom towards your heels. Stop before the onset of any
1. Tighten your stomach muscles and press the small of pain.
your back against the floor. Hold 5 seconds, then
relax. 2. Return to the starting position. Repeat 3-5 times as able.
2. Repeat 5 times. 3. In this same starting position, draw in your tummy button
towards your spine. Hold for 10 seconds, as able, while
B) Back (rotational) stretch breathing slowly.
1. Slowly roll your knees to one side, as far as is
comfortable, keeping your feet on the floor and your B) Cat Stretch
upper body still.
1. Arch your spine upwards while letting your head relax
2. Repeat to the other side. Repeat 5 times each side. between your arms. Then hollow your back as far as is
comfortable. Keep your neck long and elbows straight.
C) Knee to chest (flexion) stretch.
1. Lift one knee towards your chest. Place your hand
behind the knee and draw it closer to your chest. Hold Section C - Exercise done lying on your front
for 5-10 seconds. Repeat 3-5 times each side.
A) Back extension
2. If comfortable lift one knee towards the chest and then
1. Lean on your elbows. Arch the small of your back and
the other knee. Draw both closer to your chest. Hold
press your pelvis and stomach to the floor. Bend your
for 5 seconds.
upper back upwards, keeping your forearms on the floor.
D) Bridging (back and gluteal strengthening) Stop, if your leg symptoms increase.
1. Gently contract your lower abdominal muscles to
prepare for the exercise. Squeeze your buttocks
together and lift your bottom off the floor. Hold for 5 Section D - Exercise in sitting
seconds.
A) Sit on a chair or stool and practice pelvic tilting
2. Repeat 5 times.
1. First let your back drop and get rounded, then use your
E) Stretch in Side Lying back muscles to straighten your back and arch it, but not
too much.
1. Lie on the edge of a bed on your ‘good side’ with hips
slightly flexed and knee underneath bent at right angles
to support you.
2. Take the top leg forwards and hang it over the edge of
the bed. Feel the stretch in your lower back and side.
3. To increase the stretch slide your lower supporting
shoulder forwards, so that your upper body is also now
slightly rotated. This should not hurt.
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