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Exercises to manage back pain

Back pain is common but most cases aren’t caused by a serious problem. Most cases of back pain get better on their own within a few weeks.

Stay active. Bed rest for more than a couple of days makes it harder to get going. Gradually increase your normal activities and do regular exercise.

Knees to chest exercise
Pelvic tilt exercise
Back stretch exercise
One-leg stand exercise
Deep lunge exercise

Summary

  • Back pain is common but most cases aren't caused by a serious problem.
  • Most cases of back pain get better on their own within a few weeks.
  • Stay active. Bed rest for more than a couple of days makes it harder to get going. Gradually increase your normal activities and do regular exercise.
  • Take painkillers if needed so you can stay active.

Your pain should ease within 2 weeks and you should recover over approximately a 4-6 weeks peroid.

You should carry on with the exercises for at least 6-8 weeks to help prevent another injury.

If the pain is severe or not improving after a week or so, contact your doctor.

Download the back pain advice pamphlet (PDF).

Advice pamphlets developed in conjunction with Wolverhampton City Clinical Commissioning Group (CCG)/Primary Care Trust (PCT) and approved by the Chartered Society of Physiotherapy.

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