Back pain

If you are experiencing back pain, you may be a bit wary about exercise because it might make things worse.

The great news is that, done correctly, exercise can actually help to reduce your pain. It does this by increasing your strength, flexibility and posture and helping you to lose weight.

Here are some simple ways to get started:

• Take it easy by starting with simple, low-impact exercise at home. Speak to your physiotherapist for suggestions and further information.
  
  
• Exercise your abdominal and leg muscles, which help support your back and help to control back pain.
  
  
• Fit it into your life. If you are feeling stiff, standing up, stretching and adjusting your posture can make a big difference. Taking a gentle stroll instead of getting into the car can also help release and strengthen your back muscles.
  
  
• Listen to your body and if the exercise you are doing makes your back feel much worse, stop and do something else.
  
  
• Be careful. Avoid exercises that involve any sudden moves, quick turns or jumping up and down on hard surfaces. Also, when you are lifting things, try to bend your knees to lower yourself, rather than bending over from your hips.
  
  
• Watch your posture. Slouching can add to aches and pains, so try to sit up straight, if you can.

Please remember that, if you have a recent injury or other medical concerns, or if your back pain is extremely severe, you should speak to your practice nurse or doctor before starting to exercise. This will ensure you don't end up making the pain worse.