Sunderland Integrated Musculoskeletal Service

Mechanical back pain

Sunderland Integrated Musculoskeletal Service (Sunderland IMS) is a NHS service that provide specialist and comprehensive assessment, treatment and rehabilitation of musculoskeletal conditions to patients of Sunderland.

If you are suffering from back pain, Sunderland IMS have provided simple back information, advice and examples of exercises that may be useful to help with your recovery. Please see the back pain information below to get started today.

8 out of 10 people in the UK will suffer from Back Pain at some time in their lives.

There are many causes of back pain affecting us regardless of age. Whilst this can be very painful and inconvenient it is reassuring to know that most people’s back pain will settle down within 6-8 weeks.

In most cases, people suffering back pain will not need to see a physiotherapist and by keeping active and using over the counter painkillers their problem will settle. For those few of us in whom pain is severe and persists then they should seek medical advice for further treatment.

Related Conditions

Related Information

Exercises to help with Mechanical Back Pain

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Lumbar back - Knee Rolls

You can do this exercise on the floor or in bed if you feel more comfortable, lie on your back with your knees bent up and your feet flat on the floor. Keep your upper body relaxed and your chin gently tucked in roll your knees from side to side as far as you feel comfortable going.

Lumbar back - Knee Hugs

Lie on your back with your knees bent, lift your knees towards your chest and place your hands around your knees and draw them towards your chest.

Lumbar back - Pelvic tilts

Lie on your back with your knees bent and feet flat on the bed. Tilt your pelvis forwards and backwards by arching the small of your back off the bed then pressing the small of your back onto the bed.

Lumbar back - Side flexion

Start in standing with your feet shoulder width apart and your hands by your side, slide one hand down the outside of the same thigh as far as you feel comfortable going.

Lumbar back - Extension

Stand with your feet shoulder width apart place your hands in the small of your back slowly bend your spine back as far as you can comfortably go.