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

Q: How long does back pain usually last?

Most back pain improves within a few weeks, and many cases settle within 6 to 12 weeks. If your pain is lasting longer than this, or isn't improving, it's worth getting it assessed.

Q: Should I rest or stay active?

Staying gently active is usually better than bed rest. Resting completely can actually slow your recovery as it can contribute to increased joint stiffness and accelerated muscle loss. Keep moving within your comfort, and gradually build back up as the pain eases.

Q: Is it safe to exercise with back pain?

In most cases, yes. Gentle movement and stretching can help. If a particular activity sharply increases your pain, ease off and check with a physio, who can guide you on what's safe for your situation.

Q: When should I see a physio rather than wait it out?

If your pain isn't settling, keeps coming back, or is affecting your daily life, work or sleep, a physiotherapist can assess the cause and put together a plan to help. You don't need to see your GP or get a scan first, as your physio will perform a full clinical examination and advise you on the best course of action, including referring you on if they feel they cannot help.

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 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

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

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.

FAQs

How long does back pain usually last?

Should I rest or stay active?

Is it safe to exercise with back pain?

When should I see a physio rather than wait it out?

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Health Insurance

We are recognised physiotherapy providers to BUPA, WPA, Healix, Vitality and Simply Health. We also welcome self paying patients, no need for a Doctor's referral.