Understanding how to manage your back pain for the long term?
The myBackPain assessment builds your personalised self-management plan based on your specific diagnosis — not generic back pain advice. Results in minutes.
evidence for exercise in chronic back pain — the highest level available in clinical research
Better
long-term outcomes from active self-management than passive treatment alone — consistently across the literature
Self-
efficacy — belief in your ability to manage your own condition — is one of the strongest predictors of recovery
Why self-management produces better outcomes
One of the most consistent findings in back pain research is that active self-management — exercise, education, and building your own capacity to manage pain — produces better long-term outcomes than passive treatment alone. Passive treatment (manipulation, massage, acupuncture, injections) provides temporary relief but does not build the internal resilience that produces lasting change.
The most effective approach combines passive treatment with active rehabilitation — where the passive treatment creates a window of reduced pain in which active rehabilitation can occur. Passive treatment alone is rarely sufficient for lasting change.
Regular movement
Walking, swimming, cycling, Pilates, yoga — consistent, moderate activity maintained over months and years. The specific activity matters less than the consistency.
Understanding your pain
Knowing what your back pain is, why it persists, and why movement is safe despite being uncomfortable. Patients who understand their pain report less disability than those who do not.
Sleep
Prioritising sleep quality. Poor sleep amplifies pain significantly and must be addressed as part of self-management, not as a side issue.
Stress management
Chronic stress amplifies pain perception. Managing stress is part of managing back pain — not a separate wellness concern.
Healthy weight
Reducing excess spinal loading through weight management where relevant. Even modest weight reduction significantly reduces load on degenerated discs and joints.
Download the Self-Management for Back Pain Fact SheetPDF — printable summary to share with your GP or practitioner
Find out which treatment is most appropriate for your specific back pain
The myBackPain assessment identifies the most likely cause of your pain — and guides you toward the treatment approaches with the best evidence for your specific presentation.