Non-Specific Low Back Pain: Understanding Your Back Pain

Low back pain is one of the most common reasons people seek physiotherapy. The good news is that most cases are non-specific low back pain, meaning there is no serious underlying injury or disease causing the pain.

As a Physiotherapist, one of the most important things I tell patients is that pain does not always mean damage. Your back is a strong, resilient structure, and in many cases the tissues have become sensitive rather than injured. However, no damage does not also mean no pain . This is very important to understand as it can be distressing to have low back pain but be told that imaging is normal.

What Causes Non-Specific Low Back Pain?

There is rarely one single cause. Instead, it is often linked to a combination of factors such as:

• Prolonged sitting or reduced activity

• Heavy lifting or sudden increases in activity

• Muscle stiffness or weakness

• Poor sleep

• Stress or anxiety

• Previous episodes of back pain

Should I Keep Moving?

Yes. While it may feel tempting to rest, staying active is one of the best ways to aid recovery. Gentle movement, such as walking or simple exercises, helps reduce stiffness, improves strength, and builds confidence in your back.

Do I Need a Scan?

In most cases, no. MRI scans and X-rays often show normal age-related changes that are also found in people without back pain. Unless there are signs of a more serious condition, scans rarely change treatment.

How Can Physiotherapy Help?

Physiotherapy focuses on helping you understand your pain, improve movement, and return to the activities you enjoy. Treatment may include:

• Education about back pain

• A personalised exercise programme

• Advice on managing daily activities

• Manual treatment where appropriate to facilitate movement and ability to exercise

• Acupuncture

• Support to return to work, sport, or hobbies

When Should I Seek Medical Advice?

Although uncommon, seek urgent medical attention if you experience:

• Loss of bladder or bowel control

• Numbness around the groin or saddle area

• Weakness in your legs

• Severe pain after a major injury

• Fever, unexplained weight loss, or a history of cancer with new back pain

The Take-Home Message

Most episodes of non-specific low back pain improve with time, movement, and the right advice. Staying active, building strength, and understanding your pain are key to recovery.

If your back pain is affecting your daily life or isn't improving, Victoria at ThamesPhysio can help you develop a personalised plan to get you moving confidently again. Please give us a call on 07813179825

Why Resistance Training Matters in Middle Age

As a physiotherapist, one of the most common things I hear from people in their 40s, 50s and beyond is:

"I know I should exercise, but where do I start?"

The good news is that you don't need an expensive gym membership or complicated equipment. In fact, some of the best exercises for maintaining strength, protecting your joints and staying independent can be performed at home using a pair of light dumbbells and a resistance band.

More importantly, the science is clear. Regular resistance training is one of the most effective ways to stay healthy as we age.

What Happens to Our Bodies in Middle Age?

From around the age of 30, we naturally begin to lose muscle mass. This process accelerates after the age of 50 and can lead to:

• Reduced strength

• Poorer balance

• Slower metabolism

• Increased body fat

• Reduced bone density

• Greater risk of falls and injury

Many people assume these changes are simply part of getting older.

They are common but they are not inevitable.

Research consistently shows that resistance training can slow, stop and even reverse many of these age-related changes.

What Does the Evidence Tell Us?

Large systematic reviews have shown that progressive resistance training significantly improves muscle strength, physical function and the ability to carry out everyday activities in older adults. The benefits are seen whether resistance comes from free weights, machines or elastic resistance bands. Serious adverse events are rare when exercise is introduced gradually and with good technique.

More recent evidence has also demonstrated that resistance bands improve lower limb strength, balance and functional mobility, making them an excellent option for home exercise.

The latest guidance from the American College of Sports Medicine emphasises that consistency is far more important than complicated training programmes. Even simple home-based routines using elastic bands and light weights produce meaningful improvements in strength and physical function.

Why Strength Matters

Strength isn't just about lifting heavier objects.

It allows you to:

• Continue all the sports and activities you love

• Carry shopping comfortably

• Lift grandchildren safely

• Climb stairs with confidence

• Get up from a chair without using your hands

• Protect your joints

• Improve posture

• Reduce back pain

• Maintain independence later in life

Everyday tasks become easier when your muscles are stronger.

Five Excellent Home Exercises

These simple exercises target the major muscle groups and require only dumbbells and a resistance band.

1. Chair Squats

Muscles worked: thighs, hips and glutes

Sit back onto a chair before standing up again.

• 8-12 repetitions

• 2-3 sets

Hold dumbbells once the exercise becomes easy.

2. Resistance Band Row

Muscles worked: upper back and shoulders

Anchor a resistance band securely and pull your elbows backwards while squeezing your shoulder blades together.

• 10-15 repetitions

• 2-3 sets

Excellent for improving posture and reducing neck and shoulder tension.

3. Dumbbell Shoulder Press

Muscles worked: shoulders and arms

Press the dumbbells overhead while keeping your core engaged.

• 8-12 repetitions

• 2-3 sets

Choose a weight that feels challenging but allows good control.

4. Resistance Band Chest Press

Wrap the band behind your back or secure it behind you.

Push forwards until your arms are almost straight before slowly returning.

• 10-15 repetitions

• 2-3 sets

This strengthens the chest, shoulders and triceps.

5. Farmer's Carry

Hold a dumbbell in each hand and walk slowly around your room.

Aim for:

• 30-60 seconds

• Repeat 3 times

This simple exercise improves grip strength, posture, balance and core stability.

How Hard Should You Work?

You do not need to lift the heaviest weights available.

Aim for a weight or resistance band that makes the last two or three repetitions feel challenging while still allowing you to maintain good technique.

If you can easily perform more than 15 repetitions, it is probably time to increase the resistance slightly.

How Often Should You Train?

For most healthy adults, I recommend:

• Two to three sessions each week

• Allow at least one day of recovery between sessions

• Train all the major muscle groups

Remember that muscles grow stronger during recovery, not while you are exercising.

Safety Tips

Resistance training should leave your muscles feeling worked, but it should not cause sharp pain.

Always:

• Warm up for five minutes with gentle walking or marching on the spot.

• Move slowly and with control.

• Breathe normally throughout each exercise.

• Stop if you experience dizziness, chest pain or severe joint pain.

• Seek advice from a healthcare professional before starting if you have significant medical conditions or recent injuries.

Final Thoughts

One of the biggest myths I hear is:

"I'm too old to get stronger."

Fortunately, the evidence tells us the opposite.

Whether you're 40, 50 or 80, your muscles respond remarkably well to resistance training. With just a pair of dumbbells, a resistance band and two or three sessions each week, you can improve your strength, protect your joints, enhance your balance and maintain your independence for years to come.

As a physiotherapist my goal is not simply to reduce pain it is to help people to move well for life. Resistance training is one of the most effective tools we have to achieve exactly that.

If you would like to discuss this or have any aches and pains that are stopping you from training please do contact Victoria at Thamesphysio on 07813179825

Falls Prevention: How Can we be safer?

Why are falls such a big problem?

Falls are one of the leading causes of injury across the world, particularly among older adults. While a fall might seem like a minor accident, it can lead to serious consequences such as fractures, head injuries, loss of independence, and a decline in overall wellbeing. Emotionally, a fall can reduce confidence and create a fear of falling again. This fear sometimes causes individuals to reduce their activity levels, which can lead to muscle weakness, poorer balance, and an increased risk of future falls.

Preventing the first fall, or preventing repeat falls, is therefore a key part of maintaining health and independence. The encouraging news is that many falls are preventable. By understanding the causes of falls and taking practical steps to reduce risks, individuals, families, and healthcare providers can work together to create safer environments and support healthier ageing.

Common causes of falls?

Falls rarely happen because of a single factor. Instead, they often occur due to a combination of health conditions, environmental hazards, and lifestyle factors.

• Poor balance and muscle weakness are among the most common causes. As people age, muscle strength and coordination may decrease if they are not regularly used - the old adage of “Use it or Lose it “ is very true

• Medication side effects can also increase fall risk. Some medications may cause dizziness, drowsiness, or low blood pressure.

• Vision problems can make it difficult to detect hazards such as steps, uneven flooring, or obstacles.

• Environmental hazards within the home, such as loose rugs, poor lighting, or cluttered walkways can create trip hazards.

• Footwear that lacks grip or support can also contribute to instability.

Understanding these risk factors is the first step in preventing falls.

Practical strategies to prevent falls.

Preventing falls involves a combination of improving physical health, making environments safer, and increasing awareness of potential risks.

• Stay Active and Build Strength
  Regular physical activity helps maintain muscle strength, flexibility, and balance. Exercises that focus on balance and strength - such as walking, yoga, or balance programmes—can significantly reduce the risk of falls. At ThamesPhysio Victoria can plan a programme of exercises for you to complete at home, to address any challenges that you may have

• Review Medications
  Healthcare professionals can review medications to identify any that may contribute to dizziness or balance problems. Adjusting dosage or switching medications may help reduce fall risk.

• Check Vision and Hearing
  Regular eye tests ensure that vision problems are corrected early. Good vision helps people navigate their environment safely.

• Improve Home Safety
  Simple changes in the home can make a significant difference. These may include:

  • Removing loose rugs and clutter from walkways

  • Installing grab rails in bathrooms and stairways

  • Improving lighting, especially in hallways and staircases

  • Using non-slip mats in bathrooms and kitchens

• Wear Safe Footwear
  Shoes with good grip, a supportive sole, and a secure fit can improve stability when walking. Slippers can be very dangerous so it is very important to ensure slippers are well fitted.

• Use Mobility Aids When Needed
  Walking sticks, frames, or other mobility aids can provide additional support and help individuals move safely. Victoria at ThamesPhysio can guide you on whether these types of aids are appropriate.

In Conclusion.

Preventing falls is not just about avoiding injury; it is about supporting independence and confidence in daily life. When people feel safe moving around their home and community, they are more likely to remain active, socially engaged, and physically healthy.

Falls are common but not inevitable. Through awareness, regular physical activity, safe home environments, and professional support, many falls can be prevented. By taking proactive steps today, individuals can maintain mobility, independence, and quality of life for years to come. Falls prevention is ultimately about empowering people to live safely and confidently because staying on your feet means staying active, independent, and able to enjoy life.

For further information on how ThamesPhysio can help with falls prevention or recovery from a fall call Victoria on 07813179825.

What is Facet Joint Dysfunction?

Facet joint dysfunction is a condition where the small non-load bearing joints in the spine—called facet joints—become irritated, inflamed, or damaged, leading to pain and limited mobility.

What are facet joints?

Facet joints are pairs of small joints located at the side of each vertebra. They help guide and limit the spine’s movements (like twisting and bending) and provide stability.

What happens in dysfunction?

In facet joint dysfunction, these joints:

• Lose their normal function due to wear-and-tear (degeneration), trauma, or inflammation.

• May cause pain, particularly during certain movements.

• Can become arthritic (facet joint osteoarthritis) or develop capsular irritation (inflammation of the joint lining).

Common causes:

• Degenerative changes

• Injury or whiplash

• Poor posture or repetitive stress

• Muscular weakness or tightness

Symptoms:

• Localized back or neck pain

• Pain that worsens with loading of the facet this is usually with extension (bending back) +/- rotation or side bend.

• Stiffness or reduced mobility

• Referred pain - which is pain that extends away from the spine.

• Tenderness over the affected joints

• Muscle spasm and guarding

Diagnosis:

• Subjection and Objective examination - this is usually quite straightforward and will form the basis for treatment

• Imaging (MRI, CT scan, or X-rays) - this is usually not required.

• Diagnostic injection to confirm the facet joint as the pain source - this is only in extreme cases and not usually required.

Treatment options:

• Physiotherapy - this may include manual treatment (massage and joint mobilisation), acupuncture and exercise

• Anti-inflammatory medications

• Advice for activity modification, sleep posture and work posture correction.

• Facet joint injections (corticosteroids or anesthetics) rarely needed.

• Radiofrequency ablation (RFA): a procedure to disrupt pain signals - rarely needed.

• Surgery - This is very rare and only considered if all conservative methods fail.

If you are suffering with pain in the spine a full assessment with Victoria at ThamesPhysio can identify if the Facet Joints may be the cause of your pain. Following the assessment a plan for treatment can be made and started.