Why your lower back hurts
In most cases there is no single damaged structure to point to. Doctors call this non-specific low back pain. The muscles, joints and soft tissues of the lower back have become sensitive, often after a spell of unusual loading: a weekend of gardening, a long drive, a new lifting routine, or weeks of sitting more than usual.
Pain does not always match damage. A sharp spasm can feel alarming and still be a short-lived flare-up of the muscles guarding the area. Stress, poor sleep and low mood can all turn the sensitivity up.
Keep moving, within reason
Current UK guidance for low back pain is to stay as active as you can rather than resting in bed. Short, regular walks, gentle bending and your normal daily tasks, adjusted to what is comfortable, help the area settle faster than lying still.
- Walk little and often rather than pushing through one long session.
- Change position every 30 to 45 minutes if you sit for work.
- Do not wait to be pain free before you start moving. Mild discomfort is normal while it settles.
- Heat from a wheat bag or hot water bottle can take the edge off muscle spasm.
What treatment can add
Hands-on work such as sports massage or myofascial release can ease muscle tension and make movement more comfortable, which makes it easier to get going again. On its own it is rarely the whole answer. The treatments with the best track record for back pain combine hands-on care with exercise and advice.
That is how we work at Castle Therapies. Your session starts with a consultation and screening so we understand your pain, your job and your goals. Treatment is then matched to you, and you leave with simple exercises that build strength and confidence in your back, so the problem is less likely to return.
When to get help urgently
Making a recurrence less likely
- Build up strength in your trunk, hips and legs. Pilates and structured exercise both suit this.
- Vary your positions during the day instead of searching for one perfect posture.
- Increase activity gradually, especially after time off.
- Look after sleep and stress, which both influence how sensitive your back feels.