Back pain is very common and in most cases, it isn’t serious. It usually improves within a few weeks or months, but there are some things you can do to help reduce the risk.

Causes of back pain

Identifying the cause of back pain is not always possible, this type of pain is often referred to as ‘non-specific’ back pain. Occasionally pain can arise following an injury, resulting in sprains or strains but more typically the onset is insidious. Back pain can also arise from structures in the spine such as the discs and/or the nerves, both of which can cause additional symptoms such as referred pain and pins and needles or numbness. These types of pain are treated differently from non-specific back pain and often require advice from a physiotherapist. Please contact us at or for advice if you are suffering from these types of symptoms.


Preventing back pain

It is difficult to prevent any pain but the following tips can help reduce the risk:

  • Stay active – regular exercise can help keep your back strong, go to to see a full list of our exercise class timetable including pilates which can help build strength, or alternatively, book a remote appointment for an assessment and let us guide you to a tailored exercise programme for your back pain.
  • Consider your posture when sitting and try to avoid sitting for long periods.
  • Take care when lifting.
  • As well as exercising regularly, try to maintain a healthy diet, being overweight can increase the risk of back pain.

How to improve your posture

Many of us spend long periods sitting in front of computers either for work or leisure. It is important to remember that careful consideration of your posture can reduce the risk of back pain.

Where possible, try to support your back by adjusting your chair. Changing the height, back rest and tilt can help support your spine. A footrest may also be of benefit to ensure the correct knee and hip position. When adjusting your chair height, also consider the position of the keyboard with your wrist/forearm and elbow. Crossing your legs in sitting can also contribute to discomfort so try not to. The position of the screen is also important in relation to your eye level, and try to avoid any glare on the screen. Try to position objects within easy reach to avoid over-straining and take regular breaks to avoid sitting in the same position for too long.


Get advice

If you have recently made the transition to working from home or just simply feel your work station could be better whether at home or in the office, then don’t hesitate to get in touch at to book a remote appointment. Let us help you maximise efficiency with a workstation that suits your needs. If your back pain doesn’t start to improve within a few weeks or perhaps gets worse then contact us to arrange a remote appointment for physiotherapy assessment.

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