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Back pain can wreak havoc on your daily life. Find out what causes it and how to treat and prevent it with our helpful tips and insightful advice.
Summary
1What is back pain?
‘Back pain’ is a general term we use to describe discomfort anywhere in the back including the upper, middle and lower sections...
2Causes of back pain
There are many causes of back pain, with some being more serious than others. And in some cases, there may be two or three problems at play...
3How to treat back pain
The best treatment for back pain depends on its cause, but these self-care tips will go a long way in helping you to both recover from and prevent it.
An ache, a twinge, a sharp stabbing pain. Sound familiar? Yup, it could be good old back pain again.
Back pain is an all too common problem, with many of us experiencing it at some point – it’s thought around 42% of the population in England experience chronic back pain, with more than 80% suffering from lower back pain at some point in their life.1 As well as causing general discomfort, it can make you feel irritable, down and tired.1,2,3,4
The good news is that most cases of back pain aren’t too serious and there are lots of things you can do at home to treat it. Full of tips and advice, this article will help get you back to feeling your best in no time.
What is back pain?
‘Back pain’ is a general term we use to describe discomfort anywhere in the back including the upper, middle and lower sections.5
In medical terms, back pain can also be put into one of these three categories:6
- acute back pain – comes on suddenly and usually lasts a few days or weeks
- subacute back pain – comes on suddenly or over time and lasts four to 12 weeks
- chronic back pain – comes on quickly or slowly, is often felt daily and lasts over 12 weeks
Symptoms of back pain
Back pain can range from a dull aching to a shooting, burning or stabbing sensation. And depending on the cause and location of the pain, it can also spread down one or both of your legs.4,6
Any pain you feel might also be triggered or made worse by bending, twisting, lifting, standing or walking.6,5,7 If you have back pain right now, we’re sure you may already know this.
Other symptoms you might come up against include stiffness, muscle spasms and difficulty standing up straight.4-6
When to see a doctor
Most cases of back pain will improve after a few weeks with some self-care and TLC.2
However, it’s important to make an appointment with your GP as soon as you can if:4,6,8
- the pain lasts more than a few weeks
- you’re in severe pain that doesn't improve with rest or walking around slowly after appropriate use of painkillers
- the pain goes down one or both legs, especially if it travels below your knees
- you have weakness, numbness, or tingling in one or both legs or where you sit down
- pain after a fall or injury
- you’ve lost weight unintentionally
- you’re having trouble peeing or pooping
- you have a fever or a history of cancer
Causes of back pain
There are many causes of back pain, with some being more serious than others. And in some cases, there may be two or three problems at play.
From poor posture to medical conditions, these are some of the most common causes of back pain.2,4
Posture is how you hold your body and back when you’re sitting, standing or doing things like bending, lifting, pulling and reaching.9,10 If you work at a desk, you probably have your own version of ‘posture’.
Having bad posture can cause strain, tension and tightness in your back, resulting in aches and pains, most often in your lower back.9,11 However, posture problems can affect the top of your back and neck too, in a condition called kyphosis.9,11
Osteoarthritis is the most common type of arthritis in the UK and may cause lower back pain.12,13 It’s a degenerative joint disease which causes the tissues in the joints to break down over time, leading to pain, swelling and stiffness.14
In some cases, arthritis in the spine can lead to the space around the spinal cord narrowing, which causes a condition called spinal stenosis.6,14
Another type of arthritis, called ankylosing spondylitis, also causes inflammation and stiffness in the spine, resulting in back pain and in some cases can cause fatigue.6,15
Osteoporosis is a disease that weakens bones. The condition itself doesn’t cause pain, but as the bones in your spine become less dense and more fragile, they’re more prone to breaks as a result of sudden impacts, such as a fall or collapse, which of course causes a lot of pain.6,16
It’s thought to cause lower back pain in more women than men and can increase with age, low BMI and years of menopause.17
Read our guide on how to reduce the risk of osteoporosis here.
Twisting, lifting, overstretching and sudden awkward movements can strain or sprain the muscles and spinal ligaments (tissues that hold the bones of the spine together) in your back, particularly in the lower region.6,18 This can cause painful muscle spasms and cramping (a tight feeling in your muscles), and difficulty moving comfortably.18
Sometimes, you might even strain your back muscles by sneezing or coughing.19 It’s thought that lower back pain and disk compression within your spine vertebrae could be reduced if your body posture when sneezing is in an upright standing posture or table posture with both hands on the table. Research is limited but it could be something to try.19
Additionally, if your back pain increases when sneezing or coughing then it can be a cause for concern and you should consult your GP or medical professional.2
For most people, symptoms of a back sprain or strain will improve in about two weeks.18
If you’re feeling pain in your back, right under your ribs, to the left or right of your spine, it might be caused by a problem with your kidneys, like kidney stones or an infection.20,21,22
Having kidney stones can cause severe, sharp pain in your side and lower back, just below your ribs, which can travel down to your lower tummy and groin.21
If you have a kidney infection, you may also experience pain in your side or your back. You’ll probably have other symptoms too like burning when you pee, a fever, and you might feel or be sick.20,22
As well as the ones described above, some other causes of back pain can include:2,6
- a herniated or ruptured disc (slipped disc)
- sciatica (a trapped nerve)
- fibromyalgia (extreme fatigue and pain spread in most areas of your body)
- scoliosis (curving of the spine)
- pregnancy
- endometriosis
- a broken bone
- an infection
- cancer
Back pain risk factors
As well as the main causes of back pain, some risk factors can make you more likely to get back pain, including:4,6,7,23,24
- ageing
- bad posture
- lack of exercise
- over-exercising
- being overweight or obese
- smoking
- depression and anxiety
- having a condition like arthritis or osteoporosis
How to treat back pain
The best treatment for back pain depends on its cause, but these self-care tips will go a long way in helping you to both recover from and prevent it.
Making small adjustments to your posture can make a huge difference in reducing aches and pains in your back, and also preventing back injuries.25
Sit or stand up straight with your shoulders down, back and relaxed. Take breaks from long periods of sitting and standing, and stretch regularly to keep your muscles happy and healthy.2,16,25,26
YouTube videos can be a helpful tool to learn how to stretch your back muscles during the working day. If you can, try seeing a physiotherapist who can help improve your posture and teach you how to move more safely.26
Bed rest can make back pain worse, so instead simply pull back on your normal activities and take it easy.2,6
If you can, hold a hot or cold compress on your back for 15 to 20 minutes, every few hours. This will help bring down the swelling and inflammation you might have, and can also soothe pain.2,6
Taking over-the-counter painkillers and anti-inflammatory medications can also be helpful in the short term.6
Regular exercise can help keep your back muscles strong and can also contribute to keeping your bones strong and healthy.2,27,28
Activities like yoga, pilates, walking, weight training, and swimming are great for improving your mobility, posture and core strength, without putting too much strain on your body.4,6,8
Calcium and vitamin D are crucial for keeping our bones strong and healthy. Adults should have 10 micrograms of vitamin D per day, most of which you should be able to get from your diet. The daily recommended calcium intake (700mg) should also be easily obtained from a healthy balanced diet, however, if you struggle to get your intake, daily supplements can help meet this recommended intake and consequently reduce your risk of osteoporosis.29
There’s also some small evidence to suggest that a herbal remedy called devil’s claw could be used provide some relief from muscle pain. However, the evidence is limited and further studies are needed.30-33
Getting more omega-3 fatty acids might also help reduce back pain, as well as swelling and stiffness you might have in your spine and joints according to very early-stage research in animal models.34-36 Despite this, the link between omega-3 fatty acids and back pain remains unclear and further research is required.
If your pain is very bad, you may need to see your GP or a specialist for treatment.
Medical treatments for back pain can include medications such as pain relief and muscle relaxants, physical therapy, or procedures like injections, nerve stimulation, and surgery.4,6,37,38
The final say
We know that back pain can really ruin your day.
Whether you’ve been feeling occasional twinges or there’s something more serious going on, we hope the tips in this guide have helped you understand what might have caused your back pain and how you can manage it.
What’s our top takeaway? Remember that while rest is important, so is movement. Stay active but be kind and gentle with your body. Follow our advice and we’re sure you’ll be back to normal in no time.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- Public Health England. Chronic pain in adults 2017 [Internet]. 2017. Available from: https://assets.publishing.service.gov.uk/media/5fc8c6b78fa8f547585ed7f3/Chronic_Pain_Report.pdf
- 16NHS. Back Pain [Internet]. 2022 [cited 2024 March 13]. Available from: https://www.nhs.uk/conditions/back-pain/
- Low back pain - Overview [Internet]. Guy’s and St Thomas’ NHS Foundation Trust. 2024 [cited 2024 May 17]. Available from: https://www.guysandstthomas.nhs.uk/health-information/low-back-pain
- 3NHS Inform. Back Problems [Internet]. 2023 [cited 2024 March 13]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/self-management-advice/back-problems/
- 4Darlan Castro Almeida, Durval Campos Kraychete. Low back pain – a diagnostic approach. Revista Dor [Internet]. 2017 Jan 1 [cited 2024 May 17];18(2). Available from: https://www.scielo.br/j/rdor/a/9JxZrqLhB7r5y8rKWtXDYXt/?format=html&lang=en
- 1National Institute of Arthritis and Musculoskeletal and Skin Diseases. Back Pain [Internet]. 2023 [cited 2024 Mar 13]. Available from: https://www.niams.nih.gov/health-topics/back-pain
- 2Fallon J, Katz AD, Sohrab Vatsia, DeGouveia W, Song J, Strigenz A, et al. Duration of Back Pain Symptoms and Its Relationship to Paralumbar Muscle Volume. World neurosurgery [Internet]. 2023 Apr 1 [cited 2024 May 17];172:e406–11. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1878875023000578
- 5Versus Arthritis. Back Pain [Internet]. [cited 2024 March 13]. Available from: https://versusarthritis.org/about-arthritis/conditions/back-pain/
- 6Carini F, Mazzola M, Fici C, Palmeri S, Messina M, Damiani P, et al. Posture and posturology, anatomical and physiological profiles: overview and current state of art. PubMed [Internet]. 2017 Apr 28 [cited 2024 May 17];88(1):11–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6166197/
- Carini F, Mazzola M, Fici C, Palmeri S, Messina M, Damiani P, et al. Posture and posturology, anatomical and physiological profiles: overview and current state of art. PubMed [Internet]. 2017 Apr 28 [cited 2024 May 17];88(1):11–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6166197/
- 7Du SH, et al. Spinal posture assessment and low back pain. EFORT Open Rev [Internet]. 2023 Sep 1 [cited 2024 Mar 13];8(9):708–18. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10548303/
- 8NHS. Osteoarthritis [Internet]. 2023 [cited 2024 March 13]. Available from: https://www.nhs.uk/conditions/osteoarthritis/
- Osteoarthritis [Internet]. NHS inform. 2023 [cited 2024 May 17]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions/osteoarthritis/
- 9National Institute of Arthritis and Musculoskeletal and Skin Diseases. Osteoarthritis [Internet]. 2023 [cited 2024 Mar 13]. Available from: https://www.niams.nih.gov/health-topics/osteoarthritis
- 10NHS. Ankylosing Spondylitis [Internet]. 2023 [cited 2024 March 13]. Available from: https://www.nhs.uk/conditions/ankylosing-spondylitis/
- 11NHS. Osteoporosis [Internet]. 2023 [cited 2024 March 13]. Available from: https://www.nhs.uk/conditions/osteoporosis/
- Arif Sarmast, Kirmani A, Bhat A. Osteoporosis presenting as low backache: An entity not uncommon to be missed. Asian Journal of Neurosurgery [Internet]. 2018 Sep 1 [cited 2024 May 17];13(03):693–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6159011/
- 12NHS Choices. Sprains and strains [Internet]. 2024 [cited 2024 May 17]. Available from: https://www.nhs.uk/conditions/sprains-and-strains/
- Hasegawa T, Junji Katsuhira, Ko Matsudaira, Kazuyuki Iwakiri, Maruyama H. Biomechanical analysis of low back load when sneezing. Gait & posture [Internet]. 2014 Sep 1 [cited 2024 May 17];40(4):670–5. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0966636214006560?via%3Dihub
- 13Kidney infection symptoms and treatments [Internet]. NHS inform. 2023 [cited 2024 May 17]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/kidneys-bladder-and-prostate/kidney-infection#symptoms-of-kidney-infections
- 14Kidney stones symptoms and treatments [Internet]. NHS inform. 2023 [cited 2024 May 17]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/kidneys-bladder-and-prostate/kidney-stones#symptoms-of-kidney-stones
- 15NHS. Kidney Infection [Internet]. 2021 [cited 2024 March 13]. Available from: https://www.nhs.uk/conditions/kidney-infection/
- Risk factors | Background information | Back pain - low (without radiculopathy) | CKS | NICE [Internet]. Nice.org.uk. 2023 [cited 2024 May 17]. Available from: https://cks.nice.org.uk/topics/back-pain-low-without-radiculopathy/background-information/risk-factors/
- Parreira P, Maher CG, Steffens D, Hancock MJ, Ferreira ML. Risk factors for low back pain and sciatica: an umbrella review. The Spine journal/The spine journal [Internet]. 2018 Sep 1 [cited 2024 May 17];18(9):1715–21. Available from: https://www.thespinejournalonline.com/article/S1529-9430(18)30243-2/abstract
- 17Sai Kripa, Kaur H. Identifying relations between posture and pain in lower back pain patients: a narrative review. Bulletin of Faculty of Physical Therapy [Internet]. 2021 Nov 30 [cited 2024 May 17];26(1). Available from: https://bfpt.springeropen.com/articles/10.1186/s43161-021-00052-w
- 18NHS. Alexander Technique [Internet]. 2021 [cited 2024 March 13]. Available from: https://www.nhs.uk/conditions/alexander-technique/
- NHS Choices. Keep bones healthy over 65 [Internet]. 2024 [cited 2024 May 17]. Available from: https://www.nhs.uk/live-well/bone-health/keep-your-bones-strong-over-65/
- NIAMS. Exercise for Your Bone Health [Internet]. National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023 [cited 2024 May 17]. Available from: https://www.niams.nih.gov/health-topics/exercise-your-bone-health
- 19NHS. Osteoporosis - Prevention [Internet]. 2022 [cited 2024 March 13]. Available from: https://www.nhs.uk/conditions/osteoporosis/prevention/
- Brendler T. From Bush Medicine to Modern Phytopharmaceutical: A Bibliographic Review of Devil’s Claw (Harpagophytum spp.). Pharmaceuticals [Internet]. 2021 Jul 27 [cited 2024 May 17];14(8):726–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398729/
- Y.L. Powder-George. Terpenoids. Elsevier eBooks [Internet]. 2024 Jan 1 [cited 2024 May 17];253–94. Available from: https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/harpagoside
- 20Versus Arthritis. Devil’s Claw [Internet]. [cited 2024 March 11]. Available from: https://versusarthritis.org/about-arthritis/complementary-and-alternative-treatments/types-of-complementary-treatments/devils-claw/
- 21Nomagugu Gxaba, Madira Coutlyne Manganyi. The Fight against Infection and Pain: Devil’s Claw (Harpagophytum procumbens) a Rich Source of Anti-Inflammatory Activity: 2011–2022. Molecules/Molecules online/Molecules annual [Internet]. 2022 Jun 6 [cited 2024 May 17];27(11):3637–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182060/
- 22Zhou S, Zhu G, Xu Y, Gao R, Li H, Han G, et al. Mendelian Randomization Study on the Putative Causal Effects of Omega-3 Fatty Acids on Low Back Pain. Frontiers in nutrition [Internet]. 2022 Feb 14 [cited 2024 May 17];9. Available from: https://www.frontiersin.org/articles/10.3389/fnut.2022.819635/full#:~:text=Critically%2C%20a%20randomized%20controlled%20trial,lower%20back%20pain%20(6)
- NaPier Z, Linda E.A. Kanim, Arabi Y, Salehi K, Sears B, Perry M, et al. Omega-3 Fatty Acid Supplementation Reduces Intervertebral Disc Degeneration. Medical science monitor [Internet]. 2019 Dec 14 [cited 2024 May 17];25:9531–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6929565/
- Adrián Carballo-Casla, García-Esquinas E, Banegas JR, Rodríguez-Artalejo F, Ortolá R. Fish consumption, omega-3 fatty acid intake, and risk of pain: the Seniors-ENRICA-1 cohort. Clinical nutrition [Internet]. 2022 Nov 1 [cited 2024 May 17];41(11):2587–95. Available from: https://www.sciencedirect.com/science/article/pii/S0261561422003326
- Spinal cord stimulation - Overview [Internet]. Guy’s and St Thomas’ NHS Foundation Trust. 2024 [cited 2024 May 17]. Available from: https://www.guysandstthomas.nhs.uk/health-information/spinal-cord-stimulation
- NHS Choices. Steroid injections [Internet]. 2024 [cited 2024 May 17]. Available from: https://www.nhs.uk/conditions/steroid-injections/
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