Helping you move more and feel stronger

Back pain can be hard to live with. Backs for the Future helps you move more and feel stronger. It can help you back to doing the things you enjoy!

What is it?

An exercise and advice programme to help people with ongoing back pain. It aims to help you:

  • Move more easily
  • Manage to do more 
  • Be more aware of how to help your back pain  
  • Feel better in daily life

When is it?

The group meets weekly for four sessions, each lasting about 90 minutes.   

Who can attend?

People with ongoing low back pain who have seen a Physiotherapist in Integrated Musculoskeletal Services at County Durham and Darlington NHS Foundation Trust.   

What does each session include?  

Each session includes:

  • Exercises to build strength  
  • Movements that can be hard for people with back pain   
  • Advice about how to help your back 

General exercises

These are the kind of exercises you can choose.  You will start gently and build up as you are able.

Walking rehab
Falls prevention: sit to stand - no hands
How to improve mobility to your hip standing
How to do a squat
How to do a lunge
Calf raises two legs
Falls prevention: step up and downs unsupported
How to do a single leg stand
How to do a chest press with dumbbells

Bending 

These exercises are to help you bend more easily.

How to do a pelvic tilt lying down
How to do a pelvic tilt sitting
Pilates: the cat
Pilates: rest position child's pose shell stretch
Sitting forward hang stretch
Pilates: spinal flexion roll down

Twisting 

These exercises will help you begin to twist and turn more easily.

Improve spinal rotation
How to improve mobility to your lower back
Open book exercise
Thread the needle exercise

Tips

Tips for once you have finished the course:

  • Have a plan for on-going exercise. Try to do something you enjoy. Build up the amount you do. Try to do it often

  • Pace your every day tasks

  • Try to move in a relaxed way; remember to breathe!

  • Manage stress

  • Try to sleep well

  • Remember ‘hurt doesn’t mean harm’

Remember, flare ups are normal:

  • Keep moving even if slowly at first

  • Try to keep living and working normally

  • Avoid bed rest during the day

  • Exercise regularly

  • Don’t sit down for too long

  • Stay active

  • Don’t be afraid to take simple painkiller