A woman in a white t-shirt holds her lower back in pain

Back pain does not have to be for ever

Lower back pain


How to know you have done your disc 

How to know you have pinched a nerve in you back

How to increase the chance of recovery  

How to prevent back pain

We are convinced by now that the correlation between the clinical measurers and the actual report of pain is highly dependant on the individual. Pain is a personal and an emotional experience and its largely unique to the individual. So measuring “BACK PAIN” is almost impossible. 

Back pain is the most common presentation we receive in our clinics. 

A large percentage of the population experience lower back pain at some point in lifetime.

The main reason behind lower back pain is not fully understood, however the role of a few factors, which could contribute toward to a lower back pain presentation, is apparent such as :

Life style 


Body weight 


Traumatic injuries

Mental health 

Type of sport 

How to know you have done your disc 

  • Diffused pain across lower back 
  • Sharp pain with cough or sneeze 
  • Large level of muscle spasm 
  • Sitting and bending commonly aggravate the symptoms 
  • Could be associated with referred pain to the buttocks and /or hamstring area 

How to know you have pinched a nerve in you back 

Sharp shooting pain down leg 

+/_ pins and needles (tingling/ ants walking sensation) / numbness / change of sensation around the shin/ calf / foot areas

In more severe cases 

Loss of muscle strength especially in the calf muscle e.g. heel raise 

If you have one or more of the above just do not panic and think surgery. Just try to get as much information as you can about your condition and make sure you have exhausted the conservative management before opting for operation 

Your Physio will refer you should you need a surgical opinion. 

How long it takes to recover from a disc injury?

It depends on

  • The type of disc injury 
  • The severity of the injury 
  • The age of the disc 
  • The history of the disc injury/ies 
  • The physical commitments e.g. work , driving , etc 

You have a better chance of recovery if 

Seek help soon after the onset of pain 

No history of a significant lower back injury  

Fairly focal area of pain 

You are close to your ideal weight 

Normally have flexible lower back 

Flexible hamsting 

Have an active lifestyle 

How long does it take to recover 

The majority of lower back injuries, even the very painful ones, are manageable with early intervention. 

The more chronic the harder to control the symptoms and more importantly to fit the cause

Based on my experience disc injuries with a large level of pain will resolve in fairly short period of time ( between 1 to 2 weeks ) provided that they are assessed and treated very soon after the onset of injury. 


The longer you leave it the more stubborn it would be to treat 

How to prevent 

Learn about your back, its restrictions and its weekness 

Improve your lifting techniques 

Improve your posture and form whether you are emptying the dishwasher, gardening, performing a deadlift, sitting in the office. 

Learn about your core and how to engage it 

Have a simple daily stretching routine 

Stay active; choose what you enjoy the most whether it is weight training or playing tennis 

Look after your entire body, e.g. strength and conditioning 

You can find great guidelines for the above from our website 

Article by Al Kosh 

The above article is purely based on my personal experience, you require a thorough assessment, diagnosis and individualised management prior to any types of treatment and or exercise management.

We treat your back and teach you how to look after it yourself