How I use exercise for back pain relief – Jenny’s story

When my lower back pain started

My back pain started about five years ago. I think it's probably one of those things that I put off.

It started as a niggle in my lower back. Then it got worse – a dull, intense awful pain radiating from my lower back into my right buttock.

I kept thinking it would go away on its own. So I chose to take painkillers and ignore the pain for a while.

I’m someone who is always doing things, whether that’s spending time with friends and family, cleaning, cooking, or gardening outside. And suddenly this pain was affecting everything.

It hurt to walk. It hurt to sit down. I wasn't sleeping properly because I was worried about the pain every time I turned over. It started to affect everything – my mood, my energy, and my relationships. I wasn’t myself. I was tired, irritable, and withdrawn.

After a couple of months, I realised this wasn’t going away on its own. I needed help.

A dull intense pain

I got referred to see a consultant and had an MRI scan. They said I had some spinal degeneration, but there was nothing seriously wrong. As a woman in my early 50s, it wasn’t unusual.

They recommended that I see an osteopath, which I did. He did some manipulation, massage, and stretching. It was great and really worked for me. I had five sessions, and each time I went I felt my pain getting better.

I remember the osteopath saying, “The walking you’re doing is great, but you need to start doing Pilates and stretching regularly.”

But I've got to say, I didn't listen. They treated the pain, and the pain went away – it was instant relief. So I went on with my life.

The pain came back – worse

Two years ago, my lower back pain came back with a vengeance.

I convinced myself there was something seriously wrong with me. I don’t have health anxiety, but I was genuinely worried that there was some kind of lump that hadn’t been diagnosed.

The back pain was constant. There were times it was making me feel really lethargic.

When I walk, it’s as much for the mental and social benefits as the physical benefits. I go out with friends and chat the day away. But at one point I couldn’t even walk.

I stopped going to the gym at work, because I was scared of aggravating it.

I kept thinking, “How long am I going to have to put up with this?”

It was affecting my mood; I became quite snappy. My husband kept asking, “What's wrong with you?” I’d say my back's hurting.

It's not like me to be negative about things. My back pain was causing me to be negative about things, not because I was negative about life. It was just really, really hurting.

Finding relief through exercise

I did see the consultant again at the start of the year. And they did an injection in my sacroiliac (SI) joint.

I also went back to the osteopath, wanting to nip it in the bud, but this time the sessions didn’t work.

Again, he said, “Try some Pilates. Do more stretching.”

I was sceptical. It was hard to have faith that exercise would fix the pain. But at this point I had nothing to lose, and I was desperate. I thought, “I’ve got to listen, I’ve got to do the work.”

I was referred to an amazing physiotherapist, who taught me the right exercises to do and introduced me to Pilates.

I committed to doing my physio exercises daily – child’s pose is my favourite. And soon found local classes for mat Pilates, reformer Pilates, and stretching with bands.

The change was almost instant. After a couple of weeks of consistent stretching and Pilates, my whole body felt loosened up. I didn’t feel achy in the mornings. I’d leave each class feeling completely reset.

Movement is a non-negotiable

Exercise is more than a habit now, it’s a non-negotiable. I wish I had started it sooner.

I still walk a lot, but when I do I always wear my trainers – never flip flops. Even if I’m just walking the dog around the block for 15 minutes, so I have the right support.

I’m now doing Pilates at least once a week, as well as regular stretching. I make it easy for myself, choosing classes near me and going into my gym to stretch without even changing into my gym gear.

The exercise gives me instant relief from my lower back pain – it’s as if I can feel the pressure is leaving my body during a class.

I’m also feeling the mental benefits of exercise to manage my back pain. One of my favourite classes does a reflection and meditation at the start and at the finish, just to let your body go. So I get 10 minutes of me time, to think about my breathing and posture.

It feels like I’m doing something for my brain as well as my body.

Living with lower back pain

I’m still aware of my back pain, but it’s nowhere near as bad as it was.

I’m learning my limits, because I know I’m guilty of doing too much. I’ve had to ask for help at times, lifting our dog or trying to move a piece of furniture.

Exercise will remain something I do consistently to manage the pain. And my physio has given me some tips about how to prevent flare-ups:

The first is not to cross my legs. So now, I keep my feet planted on the floor when I’m working, or up on a footstool if I’m on the sofa rather than pulling my knees up.

The second is to take regular breaks from my desk job, which I wasn’t doing before. I have a timer set every half hour to stand and go for a little walk, and I use a standing desk.

I'm still seeing my consultant just to make sure things are in check. But compared to where I was a year ago, I'm in a much better place.

I know by doing the work and the Pilates, it's only going to get better. When I come out of my classes, I feel like a new woman.

Managing back pain – my three top tips

• If you’re in pain, go and seek some help. Speak to your doctor. Don't suffer in silence.
• If you see a specialist such as an osteopath or physiotherapist and they give you some stretches or exercises to do at home, commit some time to doing these.
• If you sit down at your job all day, take regular breaks, stand up, and walk around.