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What can I do myself?
More than you think.

The most important thing with back pain: keep moving. This may sound counterintuitive, but the science is clear. Below you will find practical, proven strategies you can apply today.

This is not a lesser option than proper treatment. In the PACBACK trial (JAMA 2025), 1,000 people with recent back pain at raised risk of it becoming chronic were randomised. Supported self-management, explanation plus a plan you carry out yourself, left people less limited after 12 months than guideline-based medical care did: 67% improved by at least half, against 54%.

Where are you now?

My back pain just startedI've had symptoms for a whileI worry a lot about my pain

First 48 hours

From the first hours to the first weeks: what to do, what to skip and what to expect.

Hour by hour3 movementsWhat to expect
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Exercises

Walking, stretching and moving. The best exercises for back pain, from beginners to advanced.

6 exercisesWalking plan3 principles
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Medication

Which medications work for back pain and which don't? From paracetamol to NSAIDs and more.

5 medicationsDosagesSide effects
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Stress and pain

The scientific link between stress and back pain. Practical tips for pain education and relaxation.

2 landmark studiesBreathing exercise4 tips
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