Written by Rich Saxton
Understanding back pain, staying active and finding the right approach to recovery.
Back pain is one of the most common musculoskeletal problems, affecting people of all ages and activity levels. Whether it develops after a long day at a desk, during a gym session, while running or seemingly out of nowhere, back pain can make everyday activities feel much harder than they should.
The good news is that most episodes of back pain improve with time, appropriate movement and the right advice. You don't necessarily need to stop exercising, avoid bending or wait until the pain disappears completely before returning to normal activities.
At Run Serve Health Physiotherapy in Wilmslow, we help people understand their back pain, identify factors that may be contributing to their symptoms and build a practical plan to get them moving confidently again.
What causes back pain?
Back pain can develop for several reasons, and there is not always one clear cause.
The lower back, or lumbar spine, is designed to support body weight while allowing movement in multiple directions. It works alongside the muscles, joints, ligaments and surrounding structures to help us bend, lift, walk, run and participate in sport.
Common contributors to back pain include:
Muscle and ligament irritation: Symptoms may develop after unfamiliar activity, lifting or a sudden increase in physical demands.
Joint-related pain: The joints of the spine can become painful or sensitive, particularly during certain movements.
Disc-related problems: Intervertebral discs can contribute to back pain and, in some cases, irritation of nearby nerves.
Training-related overload: Increasing running mileage, gym weights or sporting intensity too quickly can exceed your current capacity.
Prolonged periods in one position: Spending long periods sitting or standing can aggravate symptoms in some people.
Stress and poor sleep: These can influence pain sensitivity, recovery and how well the body copes with physical demands.
Often, back pain involves a combination of factors rather than one isolated problem.
Importantly, pain does not automatically mean that your back is damaged or that you have done something wrong.
Should you rest or keep moving?
One of the most common questions people ask when their back hurts is whether they should rest.
Although a short period of modifying your activities can be helpful during a painful episode, prolonged bed rest is generally not recommended for uncomplicated back pain.
Instead, aim to keep moving within your current tolerance.
This might mean taking shorter walks, reducing the weight you lift at the gym, temporarily adjusting your running sessions or breaking up long periods of sitting.
You may need to reduce the intensity of your usual activities, but complete inactivity can make it harder to regain strength and confidence.
The aim is to find the right level of activity for your symptoms, not to push through everything or avoid movement altogether.
Common myths about back pain
There is a lot of conflicting information about back pain. Here are three important points to understand.
Myth 1: You must have perfect posture
There is no single perfect posture that everyone needs to maintain throughout the day.
Your body is designed to move and adapt. Rather than worrying about sitting perfectly upright, try changing position regularly, taking movement breaks and finding positions that feel comfortable.
Myth 2: Bending and lifting are bad for your back
Bending and lifting are normal, everyday movements. Although they may need to be modified temporarily when symptoms are irritable, avoiding them indefinitely can reduce your confidence and ability to tolerate physical activity.
With appropriate guidance and gradual exposure, most people can return to these movements safely.
Myth 3: Back pain means you should stop exercising
For most people with uncomplicated back pain, appropriately modified exercise is beneficial.
Walking, strength training, swimming, cycling and other activities can help maintain physical capacity and support recovery. The best choice depends on your symptoms, preferences and goals.
How can you help manage back pain?
There is no single exercise or treatment that works for everyone. However, several approaches can help.
1. Keep physically active
Try to maintain a manageable level of everyday movement. Short, regular walks can be a useful starting point if your usual activities are uncomfortable.
Build up gradually as your symptoms allow.
2. Build strength and resilience
Strengthening the muscles around the trunk, hips and legs can help improve your ability to tolerate daily activities and sporting demands.
Exercises might include bridges, sit-to-stands, bird dogs, squats or other movements selected for your individual needs.
You do not necessarily need to isolate your core muscles or follow a complicated rehabilitation programme. Consistency and appropriate progression are more important than finding one perfect exercise.
3. Review your training load
If your pain started after increasing running mileage, lifting heavier weights or adding extra training sessions, consider whether your workload has increased too quickly.
Temporarily reducing the most aggravating activities, before gradually rebuilding your capacity, can help you return to training more comfortably.
4. Improve your recovery
Sleep, nutrition and stress management can influence how you feel and recover. Regular breaks from prolonged positions may also help if your symptoms are aggravated by sitting or standing for long periods.
5. Avoid relying on a single treatment
Hands-on treatment, massage and other physiotherapy techniques may help some people manage symptoms. However, they are generally most useful when combined with education, movement and an appropriate exercise programme.
The goal is to help you become more confident and capable, rather than dependent on repeated treatment.
When should you seek physiotherapy?
Consider a physiotherapy assessment if your back pain:
Persists or repeatedly returns.
Limits your ability to work, exercise or enjoy everyday activities.
Makes running, lifting or sporting participation difficult.
Is accompanied by pain travelling into your buttock or leg.
Leaves you unsure how to exercise or return to normal activity.
A physiotherapist can assess your symptoms, movement, strength and activity demands to develop a plan tailored to your needs.
Not all back pain requires a scan. Imaging is generally considered when there is a specific clinical reason and when the result is likely to change management.
When is back pain an emergency?
Seek emergency medical assessment if back pain is accompanied by new difficulty passing urine, loss of bladder or bowel control, numbness around the genitals or saddle area, or new or rapidly worsening weakness in both legs. These can be signs of a serious condition requiring urgent treatment.
Seek prompt medical advice for back pain associated with fever or feeling significantly unwell, major trauma, unexplained weight loss, a history of cancer or persistent severe pain that is particularly concerning.
How can Run Serve Health Physiotherapy help?
At Run Serve Health Physiotherapy in Wilmslow, we recognise that back pain affects everyone differently.
For some people, the main goal is to sit comfortably at work or pick up their children without discomfort. For others, it is getting back to running, lifting weights, playing tennis or returning to competitive sport.
Our approach focuses on understanding your symptoms, identifying relevant contributing factors and developing a rehabilitation plan that fits your lifestyle.
Depending on your needs, this may include:
A detailed assessment of your symptoms and activity levels.
Advice to help you understand and manage your pain.
Individualised strength and mobility exercises.
Guidance on modifying and progressing your training.
A structured return to work, exercise or sport.
We want you to understand what is happening, feel confident about what you can do and have a clear plan for moving forward.
Take the next step towards moving comfortably
Back pain can be frustrating, especially when it stops you doing the things you enjoy. But it does not automatically mean you need to stop exercising, avoid movement or accept ongoing discomfort.
With the right advice, an appropriate activity plan and gradual rehabilitation, most people can make meaningful progress towards their usual activities.
Experiencing back pain?
Run Serve Health Physiotherapy provides personalised physiotherapy in Wilmslow, Cheshire, to help you manage pain, rebuild strength and return to the activities that matter to you.
Visit www.runservehealthphysiotherapy.com to find out more or book an appointment.