If you’ve ever struggled with back pain, you’re certainly not alone. Whether it’s a dull ache that lingers after a long day at work or sudden sharp pain that stops you in your tracks, back pain comes in many forms and is one of the most common reasons patients visit our clinic.
In this post, we’ll walk you through the different types of back pain, what might be causing yours, and how chiropractic and osteopathic care can offer effective, non-invasive relief. We’ll also share some simple, practical tips you can use at home to help manage pain and keep your spine healthy. So let’s get to the root of back pain—and more importantly, how to start feeling better.
About back pain
Back pain is the most common musculoskeletal (MSK) condition. The health profile for England reports that low back and neck pain remain the biggest causes of ill health overall, across all age groups. So it follows that back pain is one of the most common reasons people see a doctor or miss days at work; it is reported that each year, 20% of the population consult their GP about a MSK problem. Most people will experience one or more episodes of back pain during their lives. In many cases, it starts suddenly and gets better quickly, without the need for any treatment.
However, back pain can be painful, debilitating and persistent, and some people suffer repeated episodes. It can also be associated with other symptoms, such as leg pain or sciatica. It may start following a specific incident, or it can develop gradually and progressively get worse.
Types of back pain
There are many different types of back pain with different causes. The key to getting the right treatment is to establish which type you may have and when to seek advice, particularly if your back pain is not improving.
Mechanical back pain – The majority of people with back pain are suffering from what is known as ‘simple’ or ‘mechanical’ back pain. This means that the pain is unrelated to any serious underlying condition and there are no trapped or compressed nerves. We do not always know the exact tissues involved in mechanical back pain. Muscles, joints and ligaments can all be involved. Mechanical back pain is relatively common and can be caused by poor posture, prolonged sitting in an uncomfortable position, and even muscular tension due to emotional or work-related stress.
Age-related back pain – Age can also contribute to back pain. The shock-absorbing pads or discs between the bones of the back can narrow with age, and this can cause stiffness and pain and make it difficult to move.
Nerve-related back pain – Less frequently, the nerves of the back can sometimes become irritated, compressed, or trapped. Again, there can be many reasons why this happens, but slipped discs or age-related changes to the spine can lead to pain spreading down the leg, which is commonly referred to as sciatica. This can be accompanied by pins and needles, tingling, numbness, and weakness in all or part of the leg and foot.
Acute or chronic back pain – Back pain can happen suddenly or gradually build in intensity. It is classed as acute back pain if it lasts for a few days to a few weeks. If your pain lasts over 12 weeks and occurs daily, it is classified as chronic back pain.
What causes back pain?
People experience back pain for all sorts of reasons. There are many triggers for an episode of back pain, but there is often no obvious reason why it develops.
There are several factors that can increase your risk of developing back pain, which include:
- Your fitness level: back pain can result from not moving your body enough or moving too much, too quickly, and overdoing it. The more consistently we move, the fitter we are and the less likely we are to have back pain.
- Your job: jobs requiring repetitive movements and heavy lifting increase our risk, though desk-based jobs can still result in back pain if there is insufficient movement throughout the day or poor posture.
- Your stress levels: Worry, stress or anxiety can cause tension in the back muscles or delay recovery of existing back pain.
- Previous injuries: Sometimes, an old injury or a flare-up of an existing injury might also cause problems.
Although it can be very painful, back pain rarely has a serious underlying cause. Seeking care from a qualified health professional, such as a chiropractor or osteopath, can help treat back pain. Chiropractors and osteopaths are experienced in diagnosing conditions of the back and spine and can identify whether a referral or specialist investigations are needed.
Symptoms of back pain
Back pain can be very uncomfortable, as the tissues and structures of the back are highly sensitive to pain.
Back pain can be focused in one specific spot, on either side of the back, or it can be more generalised, spreading over the back and buttocks. In some cases, the pain can also radiate into the legs and sometimes into the feet.
It can be a sharp or dull pain, though the intensity varies for everyone. The pain can be constant, though, for some people, it can also come and go. You may also experience pain with certain movements, like bending or getting out of a chair.
If the pain does not go after a few days or starts to get worse, it is worth seeking professional advice. Early treatment will help you get better faster.
How chiropractors and osteopaths can help
Chiropractors and osteopaths specialise in assessing, diagnosing, and managing mechanical disorders of the musculoskeletal system. You can visit a chiropractor or osteopath at any time, either the day after the pain starts, after you’ve been managing the symptoms for a long period, or even preventatively. You do not need a referral from your GP.
Before starting treatment, you will receive a full assessment. This will involve taking details about your condition, current health and medical history and performing a physical examination. Your practitioner may refer you for additional tests, such as X-rays, MRI scans or blood tests if necessary. Your practitioner will then explain what is causing the problem, what can be done and what you can expect from treatment. After you have had an assessment and agreed on the proposed plan of management, treatment can begin.
Treatment options
Chiropractors and osteopaths are best known for manual treatments such as spinal manipulation, using their hands to relieve stiff or restricted joints, and mobilisation, which gradually moves joints. However, this is only part of their overall care approach.
They may also use other recommended treatments, such as soft tissue massage, and provide specific exercises to stretch, mobilise, and strengthen your back. In addition, they may also offer lifestyle advice to help recovery and prevent repeated episodes of back pain. This is in line with the National Institute of Clinical Excellence (NICE) guidelines for the management of back pain.
Tips for managing back pain at home
About half of people who have an episode of back pain will have another episode within a couple of years, but that still doesn’t mean that it is necessarily serious. Most people return to normal activities between episodes within two or three weeks, with few remaining symptoms.
To help speed up your recovery, you can do the following:
- Keep moving and stay as active as possible. If movement is initially a struggle, gradually increase your daily movement within your tolerance level.
- Take frequent breaks from sitting or standing in the same position.
- Avoid spending long periods lying down. Bed rest is no longer recommended for back pain.
- Sleep with a pillow between your knees if you’re a side sleeper or under your knees if you lie on your back.
- Use an ice pack, such as a bag of frozen peas, wrapped in a tea towel to reduce pain and swelling.
- Use a heat pack, like a hot water bottle wrapped in a tea towel, to relieve joint stiffness or muscle spasms.
- Avoid repetitive movements or heavy lifting as this can place more strain on your back while you’re recovering.
We hope that these tips help but if your back pain does not improve, we recommend seeking help as early treatment will get you better faster.