The Fraser Health Rapid Access Clinic for Low Back Pain (RAC for LBP) is a Pilot that is running until March 31, 2025.
Patient Resources

Useful Information on Learning About and Managing Low Back Pain

Tips for Your Low Back Pain

Quit Smoking

  • Adult smokers are 30% more likely to have low back pain than non-smoking adults.
  • Studies show a link between cigarette smoking and back pain. Smoking decreases blood flow, and nutrients delivered to the discs and joints in your back may lead to pain and injury. Smoking also increases your risk for osteoporosis, a bone-thinning disease that can lead to back pain.
  • For more information on smoking and low back pain: Does-smoking-cause-low-back-pain?

Work towards or keep a healthy weight

  • Extra body weight strains the low back, so a healthy weight is recommended.

Get help when you need it

  • Low back pain is the world's leading cause of disability. It is linked to the risk of chronic pain and mental health conditions. It is also linked to more illicit drug use than those without back pain. It is important to get timely, appropriate care to prevent low back pain from becoming chronic.

Be safe if working in trades

  • People employed in labor-heavy jobs, such as trades and transport, are at a greater risk of low back pain.
  • Lower back pain in the building trades represents 51% of total muscle and bone injuries.

Positions and Activities to
Help Manage Your Pain

Imaging Tests for Low Back Pain: When you need them – and when you don’t

View Website
Open Resource

Pain Self-Management Tool

View Website
Open Resource

Fraser Health's Mental Health and Substance Use Resource page

View Website
Open Resource

Back Pain with Sitting or Bending

Please refer to this downloadable PDF document.

View Website
Open Resource

Back Pain with Standing or Walking

Exercise regularly

  • If your back hurts when sitting, bending, and twisting: Regular low-impact exercises such as walking on flat surfaces, aquafit, and tai chi can increase your overall heart health. This will also strengthen and increase endurance in your back. This allows your muscles to function better.
  • If your back hurts when standing and walking: Regular low-impact exercises are helpful such as cycling, swimming and tai chi can increase your overall heart health. This will also strengthen and increase endurance in your back. This allows your muscles to function better.

Regardless of what positions make your back hurt, core exercises (abdominal and back exercises) such as planks, side planks and bird dog exercises. This can help improve your core muscles to work like a natural corset for your back.

If your back is hurting, avoid lifting heavy objects or awkward objects.

  • But if you must let your legs do the work. Hold the weight close to your body and avoid lifting and twisting at the same time. Ask for help if the object is heavy or awkward
View Website
Open Resource

Disclaimer: This information is NOT meant to replace the specific care provided by your doctor or another health professional. Please contact your healthcare provider with any questions about the above recommendations.

Mental Health & Substance Use Resources

Fraser Health Community Pain Program

The Community Chronic Pain Program is a comprehensive eight-week self-management program. Now accepting referrals for all patients living with persistent pain.

Visit Website

Fraser Health Mental Health and Substance use services

Visit Website

Fraser Health Alcohol and drug information and referral service

604-660-9382 or toll-free 1-800-663-1441

Available to anyone needing help with any kind of substance use issues, 24 hours a day, seven days a week. Provides information and referral to education, prevention and treatment services, and regulatory agencies.

Fraser Health Mental Health information and referrals services Fraser Health Crisis Line

604-951-8855 or toll-free 1-877-820-7444

Trained volunteers provide toll-free telephone support and crisis intervention counselling, 24 hours a day, seven days a week. You can also call for information on local services or if you just need someone to talk to.

Fraser Health’s Harm Reduction

Visit Website

For more information, you can also view the Community Mental Health and Substance Use Services. Resource button below.

Open Resource