A back pain flare-up can make a normal day feel like hard work. At The Recovery Room, we start with one thing you want to get back to, whether that’s getting dressed, walking the dog or making it through a shift. From there, we can help you decide what to adapt and what to build back up.
When should you get medical help first?
Call 999 or go to A&E if back pain follows a serious accident or comes with chest pain, symptoms in both legs such as pain or weakness, loss of feeling around the genitals or anus, or new changes in bladder, bowel or sexual function. For sudden severe pain, pain that gets worse quickly, or pain with fever or feeling unwell, contact NHS 111 or ask for an urgent GP appointment.
Make one everyday task easier
For routine back pain, keep daily movement manageable. Try a shorter version of something you usually do. You might take a short walk, split meal prep into two parts or ask for help carrying the shopping while you do the lighter tasks. If sitting is uncomfortable, try changing position or taking a movement break.
Notice what changes over a few days
Pick one task that matters to you and jot down what you managed and what made it easier. If you’re worried about returning to work, bring an example of the hardest part of your day, such as a long drive or repeated lifting. We can use that to discuss realistic adjustments and how to build up again.
See your GP if the pain is disrupting daily life, isn’t improving after a few weeks, is worse at night or comes with unexplained weight loss. Tell them if this episode feels different from previous flare-ups.
Use one task to judge progress
If getting through dinner prep is your goal, note how long you can stand comfortably and whether sitting for part of the job helps. At review, we can use that example to decide whether to extend the standing time, change the setup or work on a movement the task needs.
Book a back pain assessment
For a non-urgent problem, book with us at Romsey Golf Club in Southampton. We’ll talk through your symptoms and goals, check the movements relevant to your day and agree a practical next step.
Book a back pain assessmentFurther reading
NHS back pain advice · What to expect from our back pain assessment
