Back pain can be worrying, frustrating, and confusing — especially when you’re not sure what’s safe to do. This eBook is designed to give you clear, reassuring, and practical guidance to help you manage back pain confidently at home.
 
Created by Russell Hopkins, a pre-registration physiotherapy student and sports massage therapist, this guide brings together the latest research and clinical guidelines into one easy-to-understand resource.
 
Inside, you’ll learn:
Why back pain does not automatically mean damage
Why movement and exercise are recommended by NICE and the WHO
How pain works, and why it doesn’t always mean harm
What to do (and what to avoid) during painful flare-ups
How to exercise safely through painful, improving, and pain-free stages
Simple self-management strategies you can use every day
When it’s important to seek professional help
 
This guide is ideal if you want to:
✔️ Feel less fearful and more confident about your back
✔️ Understand your pain without medical jargon
✔️ Stay active safely instead of resting unnecessarily
✔️ Take control of your recovery at home
 
Important: This eBook is for educational purposes only and does not replace personalised medical advice. Always seek professional assessment if your symptoms worsen or if you experience red-flag symptoms.
 
This eBook is licensed for individual use only. Purchasing this product grants you a non-transferable license for personal reference. Redistribution, sharing, copying or resale in any form is prohibited without written permission from On Track Therapy UK. Please do not share this eBook with others. It supports the time, clinical knowledge, and ongoing work behind On Track Therapy UK and helps to keep our resources like this affordable.