Back pain, returning after an injury

If your back hurts, or if you are coming back from an injury, the first step is not an exercise: it is medical advice. A doctor or physiotherapist can tell you what is possible for you, what is better avoided for now, and how fast to progress. This page does not replace that advice and offers no exercise presented as safe for everyone.

This page is informative and non-diagnostic.

Why see a professional first #

Back pain can have very different origins, and the same activity may suit one person and be unsuitable for another. Without an examination, there is no way to know. Getting advice beforehand allows:

• checking that there is no cause that needs particular care;
• adapting movement to your situation, rather than applying a generic programme;
• reassuring you, which also matters a great deal.

Seek advice without waiting if… #

Get advice quickly, or even urgently depending on the case, if you notice signs such as: very intense or sudden pain after a knock, loss of strength or persistent tingling in a leg or arm, unusual urinary or bowel problems, an associated fever, or pain that clearly worsens at night. If in doubt, call your doctor or your local emergency number.

This list is not exhaustive and does not constitute a diagnosis.

What you can prepare for the appointment #

• How long the pain has been there, and what sets it off or eases it.
• Your history (injury, operation, treatment).
• Your goal, put simply: “I would like to be able to walk for longer”, “get back to gentle activity”.

Do not hesitate to ask directly: “What kind of movement can I do right now, and which should I avoid?” The answer will be tailored to you.

After the professional’s go-ahead #

Once you know what is possible, the general approach stays gentle:

1. Start very low and progress slowly, respecting what the professional has told you.
2. Listen to how it feels. Slight discomfort that quickly passes does not mean the same as sharp or lingering pain; if in doubt, stop and ask for advice.
3. Avoid prolonged stillness if your professional encourages that: in many situations, staying active in a suitable way is preferred to complete rest, but it depends on your case.
4. Do not compare. Your pace is not another person’s.

For very gentle mobility and strengthening ideas, to be considered only with your professional’s approval, read gentle strength and mobility at home.

Returning after a long break or an injury #

The classic trap is to restart “where you left off”. The body is no longer at the same level, and the return is generally made much lower than you would think. Our guide to exercising again after years off gives a framework for that, and start exercising from zero remains a useful foundation.

The WHO reference points (around 150 to 300 minutes of moderate activity a week) are population reference points for a distant horizon, and do not apply as they stand if you have pain or an injury: your health professional will decide what is reasonable for you.

To see where you are starting from #

The sedentary lifestyle quiz can help you see where you stand, with no medical value. The whole approach is on the start exercising page.

This content is an informative draft. It makes no diagnosis and does not replace the advice of a doctor, physiotherapist or other health professional.