If, like me, you’ve had to live with chronic conditions and a variety of intermittent injuries, you might be interested in some of the strategies I’ve investigated and tried over 30-plus years.

What I have learned is:

• The spine and its supporting soft tissues - muscles, tendons and ligaments - perform a complex balancing act to deal with posture, movement and all sorts of daily forces such as gravity, acceleration and impacts.
• Even a basic understanding of how the back operates, provides a valuable respect and awareness that can prevent or at least minimise injury and pain
• Regardless of WHY it happens (e.g. disc problems, facet-joint arthrosis, muscle strain or just tension), the pain is still very real and it often HURTS LIKE HELL
• Prevention is worth a TON of cure. Once you have a serious problem, you may have to look after it for life with just simple exercises.
• There are no quick-fixes for many back conditions. Treatment can require several concurrent remedies and be prolonged. One has to be patient - not always an easy task
• What works for someone else, won’t necessarily work for you - frustrating!
• What works for you now, may not always work - even more frustrating! Another reason why prevention is preferable to cure
• Age is no barrier to improvement. Us older subjects (patients) usually progress at a slower rate than a younger one, but the difference is nowhere as great as one might expect (Laughlin 1999). From personal experience, I would say that I’m living proof of the benefits available.
• We have to listen to, and be guided by, our bodies. We have to distinguish between BAD pain that signals serious damage/injury that requires ‘rest’, treatment or even medical attention and ACCEPTABLE pain such as non-serious muscle tension or soreness from training ..See section on STRETCH PAIN SCALE.

…The expression, ‘No pain, no gain’ is a load of B.S. In my opinion, it’s little more than a motivational slogan or advertising hype. Either way, you follow it at your peril, especially where back or neck pain is involved.

So, if you want some initial guidance with your stiff or sore back, then please:

• Take a look at Lower Back-Attack - Some Tips on Treating Pain and Stiffness
• Chase up your own copies of the 2 books I have mentioned and,
• Seriously consider and act on my recommendations about doing just a few simple exercises to strengthen the muscles supporting the spine to prevent / minimise future problems