SCRx May Spotlight: Back Pain

How common is back pain? 

Back pain is extremely common and affects up to 80% of people at some point during their lives. Despite this, many people assume that pain automatically means damage. In reality, pain is much more complex than that. 

For many people, back pain can feel intense without representing serious tissue damage. The body can become more sensitive, particularly during periods of stress, reduced activity, changes in exercise habits or following minor strains. 

This is important because fear and uncertainty often lead people to stop moving completely, which can unintentionally make symptoms worse. 

What causes back pain? 

Back pain rarely has a single cause. Instead, it is often influenced by several factors happening together. 

Some common contributors include: 

• Prolonged inactivity 

  • Long periods of sitting or reduced movement can lead to stiffness and reduced tolerance to activity. 

• Sudden changes in activity levels 

  • Going from very little exercise to intense training, long runs or heavy lifting can overload tissues that have not adapted yet. 

• Muscle strain or joint sensitivity 

  • Muscles, joints and surrounding structures can become irritated and sensitive following changes in movement patterns or activity levels. 

• Stress and tension 

  • Stress can have a significant impact on pain levels. Increased stress often affects sleep, muscle tension and nervous system sensitivity, which can contribute to back symptoms. 

Does back pain always mean damage? 

In short, no. One of the most important messages we share with patients is this: 

Pain does not always equal damage. 

Many people worry that pain means they have "slipped a disc", "put their back out", or caused permanent injury.  

Whilst serious conditions can occur, the vast majority of back pain cases improve with appropriate management. The body is adaptable and resilient. Understanding this can reduce fear and help people return to normal activities more confidently. 

Should you exercise if you have back pain? 

For most people, the answer is yes. Movement is often one of the most effective treatments for back pain. 

Staying active can help improve: 

• Blood flow 

• Joint mobility 

• Muscle strength 

• Confidence in movement 

• Recovery speed 

• Overall function 

Research consistently shows that complete bed rest or prolonged inactivity can slow recovery and sometimes worsen symptoms. 

This does not mean pushing through severe pain or ignoring symptoms. Instead, it means finding a manageable level of movement that keeps you active without significantly aggravating symptoms. 

We commonly recommend: 

• Gentle walking 

• Mobility exercises 

• Gradual strengthening exercises 

• Low-impact cardiovascular exercise 

• Returning progressively to normal activities 

The key is graded exposure and progression. 

How physiotherapy can help with back pain 

At South Coast Rx Physiotherapy, we use an active rehabilitation approach to help people move beyond temporary symptom relief and build long-term resilience. 

Our process typically includes: 

• Comprehensive assessment 

  • Understanding the factors contributing to your symptoms. 

• Identifying movement limitations 

  • Looking at mobility, strength, and movement patterns. 

• Personalised rehabilitation programmes 

  • Tailored exercise plans designed around your goals. 

• Building confidence 

  • Helping you return to work, exercise, and the activities you enjoy. 

• Long term prevention strategies 

  • Reducing recurrence and improving overall capacity. 

We combine evidence-based physiotherapy with principles used in elite sport rehabilitation to help people recover, perform, and stay active.