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We hear so often from people who think they need to wait until they’re out of pain to start rehabilitation. Having pain in your lower back is a sign that there is something wrong. The problem arises when you’ve had chronic pain that’s been and gone over a number of years, the signals may be unhelpful because it might make you anxious about doing exercise. Especially when exercises like knee hugs are recommended when they will likely make your problem worse. It’s so important to do the right rehab as soon as possible.  

You can get slipped discs, bulging or herniated discs, spondylolisthesis, spinal stenosis etc. and these injuries can cause inflammation to build in the lower back that spreads pain or symptoms into the legs. If you compress the nerve in your elbow, you’ll start to lose feeling in your hand - the solution is simple though - to take pressure off. Lack of movement in the evening can cause everything to cease up, which if you then take into account lack of movement during the day too that might make you worse.  Too much movement is not necessarily good but movement through walking is good. We often hear of patients unable to make it to their appointment because they’re in so much pain, but that when they decide to come in that they feel better because they’ve moved around to get here.  

Even in bad cases, it can be recommended to have painkillers. They’re not doing anything for your recovery but they are helping you to move around. The purpose of this is so that you can rehabilitate the problem. Painkillers are simply a plaster over a problem, just because you can’t feel it doesn’t mean the problem has gone. It’s not getting rid of it for you.  In Back In Shape, we have a phase 1 section that’s free where you can learn what stretches can make you more mobile and start engaging the core muscles. In phase 2 you’re introducing bodyweight exercises to strengthen your body and followed by phase 3 where we introduce added resistance. Do them with good technique rather than trying to hit the repetitions.

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