16/10/2025
💪 10 Things You Should Know About Your Back
Back pain is super common — but it’s rarely something to fear.
Here’s what every back needs to know 👇
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1️⃣ Your back is stronger than you think
Your spine is built to move! Most back pain is caused by a simple strain or sprain — and around 98% of people recover quickly, often without any special treatment.
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2️⃣ Scans aren’t usually needed
Normal age-related changes often show up on scans and can cause unnecessary worry.
If your physio or GP doesn’t send you for one, it’s usually a good sign!
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3️⃣ Keep moving — don’t rest too long
Prolonged bed rest actually slows recovery.
Gentle movement and returning to normal activities (even work) helps you heal faster.
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4️⃣ Don’t fear bending or lifting
Bending and lifting aren’t “bad” — they’re part of life!
Learn to lift in ways that feel natural and comfortable for you.
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5️⃣ Exercise helps — and prevents future pain
Regular activity keeps your back strong and flexible.
Choose something you enjoy and stick with it — walking, swimming, yoga, anything counts!
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6️⃣ Painkillers aren’t a long-term fix
They can help short-term, but they don’t speed up recovery.
Movement and exercise are safer, cheaper, and more effective.
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7️⃣ Surgery is rarely needed
Most back pain can be managed with exercise and activity.
Even when surgery helps, results are often no better than non-surgical options long-term.
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8️⃣ Sleep matters 💤
Good sleep helps your body and mind recover.
Aim for 7–8 hours a night — and sleep however feels most comfortable for you.
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9️⃣ You can have back pain without injury
Stress, tiredness, poor sleep, and even mood can “turn up” pain signals.
It’s always real, but understanding your triggers helps you manage them.
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🔟 If pain lingers, get help — but don’t panic
If pain lasts more than 6–8 weeks, see your physiotherapist or GP.
They can guide you back to movement, strength, and confidence.
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⚠️ Seek medical advice urgently if you have:
• Difficulty urinating or loss of bladder/bowel control
• Numbness in the genitals or buttocks
• Weakness in your legs
• Fever or night sweats with back pain
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💬 Remember: Your back is strong, your body heals, and movement is medicine.
📍Learn more Chartered Society of Physiotherapy
