Back Pain Explained: Causes, Self-Help and When to See a Physio

Most of us will have back pain at some point. It might have come on suddenly while you were lifting something, or crept up over weeks at a desk. Your back might feel tight and sore, ache in the small of your back, or have seized up completely so that turning over in bed is a challenge.

The good news is that most back pain settles. This page explains what usually causes it, what you can safely do yourself, the warning signs that mean you should be seen quickly, and when it is worth booking in with a physiotherapist rather than waiting it out.

Back pain is something most of us will deal with at some point, and the good news is that it usually isn’t anything serious. For the vast majority of people it settles on its own with time and gentle movement. This article explains the common causes of back pain, what you can do to help yourself, the warning signs to look out for, and how physiotherapy can support your recovery.

Back pain is very common, with up to 80% of adults experiencing back pain at some point in their lives. Often back pain is temporary and resolves within 6 to 12 weeks. However, sometimes back pain can be linked to more serious underlying conditions such as fracture or infections.

Research suggests that back pain is most common between the ages of 40 and 80, peaking at around 50 to 55.

Common causes

Back pain rarely has a single tidy cause, which is one reason it can be frustrating. More often it is a combination of how you have been moving, how much you have been sitting, and what your back was asked to do that day.

Back pain can have many causes:

• A common cause of back pain is an injury like a pulled muscle (strain)
• Age related changes
• Posture, lifting or a sedentary lifestyle/work
• Sometimes medical conditions such as disc herniations/bulges, sciatica or ankylosing spondylitis
• Very rarely, it can be caused by a serious problem such as a broken bone, cancer or an infection

When to seek help from your GP

• When pain does not improve
• When it is affecting your day to day tasks
• You are worried about the pain
• You are struggling to cope
• You have lost weight without trying
• There’s a lump or swelling in the back, or if your back has changed shape
• It does not improve after resting, or it’s worse at night
• It is worse when sneezing, coughing or during bowel movements
• It is coming from the top of your back (between the shoulders) rather than the lower back

Red flag symptoms which require urgent medical attention

• You feel hot, cold, shivery or generally unwell
• The pain is severe, starts suddenly, or is getting worse quickly
• Pain, tingling, weakness or numbness in both legs
• Loss of feeling around your genitals or anus
• Changes in your bladder or bowel (for example, difficulty with bowels/bladder, or incontinence)
• Changes during sexual activity
• Chest pain
• It started due to a serious accident (for example, a car accident)

Self-help

In the first few days, the aim is to keep moving as your pain allows.

• Staying active, with gentle movement as pain allows
• Pain relief such as anti-inflammatory medications (for example ibuprofen). These may not be suitable for everyone, so check with a pharmacist or GP before taking
• Use an ice pack wrapped in a tea towel to reduce pain and swelling
• Use a heat pack wrapped in a tea towel to relieve muscle spasm
• Gentle stretches for back pain

How physiotherapy can help

• We can assess you to understand what is causing your pain and work out a diagnosis for you
• We can prescribe tailored exercises to reduce your pain, as well as strengthening the relevant muscles around the back to prevent issues in the future
• We can use hands on treatment such as manual therapy, soft tissue work and acupuncture to relieve your symptoms if this is appropriate
• We can help support your return to activity and work towards your goals

You can read more about what an assessment involves on our physiotherapy page.

Book an assessment

If you have back pain we would be more than happy to assess you further. Please either have a look online or give us a call on 01788 432102 and we will be able to book you in for an initial assessment with one of our experienced physiotherapists.