Back Pain Self Assessment

Assess the health of your back with these simple instructions

Are you wondering what is and isn’t normal when it comes to your back?

Are you having some back problems or even pain but not sure if it requires treatment?

At APC, we have drawn on our extensive experience and the latest research to develop a free self screening test that is quick and easy to do at home.

This testing protocol will help you to see if all is good with your back and if not will provide sensible advice so you understand what to do next.

Please listen careful to Patrick’s instructions and ensure you follow these correctly to avoid provoking the pain.

Step 1 - Forward Bend

No Pain & No Restrictions

Keep up the good work to maintain your mobility

Reaching Knees or Shins

Follow the corrective exercises HERE to eliminate this stiffness and improve mobility

Pain During Movement:

Expert Advice: Intervention needed. Pain on a scale of more than 2 to 3 out of 10 at any point during the exercise or lack of movement requires further assessment by a professional.

Step 2 - Side Bend

Fingertips reach side of knees or below without pain

Keep up the good work to maintain your mobility

Limited range and stiffness

Follow the corrective exercises HERE to eliminate this stiffness and improve mobility

Pinching or stretching pain on either side

Expert Advice: Intervention needed. Seek further advice and assessment by a professional

Step 3 - Straight Leg Raise Test - For Sciatic Nerve Mobility

75 degrees lift or beyond on both sides

Keep up the good work to maintain your mobility

Limited range below 75 degrees and stiffness

Follow the corrective exercises HERE to eliminate this stiffness and improve mobility

45 degrees lift or less with pain

Expert Advice: Intervention needed. Pain in the back, anywhere in the legs or buttocks and limited mobility on either side indicate sciatic nerve issues. Seek further advice and assessment by a professional

Step 4 - Strength and Balance

Able to do 10 repetitions each side

Keep up the good work to maintain your strength and balance

Less than 10 repetitions either side

Follow the corrective exercises HERE to build your strength and balance to continue to perform daily tasks with ease

Pain or inability to drop down

Expert Advice: Intervention needed. Pain or inability to perform the exercise in the required position indicates that intervention is needed. Build strength, improve mobility and balance to perform daily tasks with ease and avoid further related problems.

Congratulations on completing this self assessment.

We’d love to know how you got on!

We hope you were able to pass these tests pain free and with flying colours.

If you scored red or amber on one or more of the tests and would like some tailored advice from our physio experts, please give us a call to our Cork City Physio or Fermoy clinic or book an assessment online, we’d be delighted to assist.