Back pain and everyday movement: where to start

Abstract geometric figures walking along a curved mint path.

Back pain and everyday movement can become tangled up in all sorts of small decisions. Do you go for the usual walk? Book the class? Sit out another weekend plan? If you are trying to stay active around a sore back, this guide starts with your day and the things you want help to keep doing.

This is the first of three flexa.fit articles for Back Care Awareness Week. Across the series, we are looking at movement, manageable meals and getting back to an activity that matters to you.

Notice what has changed

You do not have to be training for anything to care about movement. Walking to meet a friend, cooking dinner and playing with your children are reasons in their own right.

The World Health Organization describes how low back pain can affect movement, work, social life and wellbeing. That wider impact is worth talking about. Read the WHO overview of low back pain.

Try finishing this sentence: "My back is getting in the way of..." Be as specific as you can. "The walk from the station" says more than "exercise". "Standing while I prepare dinner" says more than "being active".

You could put the answer in a note on your phone. If you seek advice, it gives you something concrete to bring to the conversation.

What everyday movement can look like

NHS guidance encourages keeping active and continuing daily activities where possible, rather than spending long periods in bed. It also says to stop exercises if they worsen your pain and seek advice. Read the NHS back pain guidance.

That is general advice, not a requirement to complete your usual workout. A familiar activity may need a different approach. The useful question is what is suitable for you now, especially if symptoms are new or changing.

For example, if walking is comfortable for you, you might think about a route with an easy way home. If you already have an exercise plan from a physiotherapist, use that as your starting point and ask about anything that no longer feels right. These are planning ideas, not a prescribed exercise routine.

Make room for support

It can be hard to explain a problem that keeps changing. Instead of trying to remember everything at an appointment, jot down the activity, what happens when you try it and what you want help with.

A useful note might read: "I want to get back to my lunchtime walk, but I keep cutting it short." It does not need a diagnosis attached. The purpose is to describe your experience so a professional can help work out what to do next.

There is no need to wait until you have worked out the perfect question. Concern, uncertainty and an activity you miss are all valid things to bring up.

Start with one thing that matters

Choose one part of your day you would like help with. It might be your commute, your favourite class or an ordinary evening at home. Keep that priority somewhere you can find it again.

Our next article looks at another everyday task that can become difficult: getting a meal on the table. Then we will turn your chosen activity into a simple planning prompt.

For more information about this year's awareness week, visit BackCare's resource page.