Lower back pain is a common problem that can affect people of all ages. It can feel like a dull ache, sharp pain, or stiffness in the lower back. Most cases improve within a few weeks with self-care, but some may need clinical attention.
Common Causes of Lower Back Pain
1. Strains and Sprains
- Muscle Strain – Overstretching or tearing of muscles due to sudden movements or heavy lifting.
- Ligament Sprain – Damage to the tissues that support the spine, often from twisting awkwardly.
2. Poor Posture and Lifestyle Factors
- Sitting for Long Periods – Especially with poor posture, can strain the lower back.
- Lack of Exercise – Weak muscles provide less support for the spine.
- Being Overweight – Extra weight puts more pressure on the back.
3. Medical Conditions
- Slipped (Herniated) Disc – When a disc in the spine presses on nerves, causing pain and numbness.
- Sciatica – Irritation of the sciatic nerve, leading to pain that spreads down the leg.
- Arthritis – Can cause stiffness and pain in the lower back.
- Osteoporosis – Weak bones increase the risk of fractures in the spine.
Seek further NHS Advice if you think any of the above causes of Lower Back Pain applies to you. eg search “NHS Advice Sciatica“
Self-Care and Home Treatment
Most lower back pain can be managed at home with the following:
1. Stay Active
- Avoid staying in bed for long periods.
- Keep moving with gentle activities like walking and stretching.
- Avoid heavy lifting or strenuous exercise until the pain improves.
2. Pain Relief
- Paracetamol or ibuprofen can help reduce pain and inflammation.
- Hot or Cold Therapy – A heat pad or warm bath can relax muscles, while an ice pack can reduce swelling.
3. Improve Posture
- Sit with your back straight and supported.
- Use a chair with good lumbar support.
- Avoid slouching when standing or walking.
4. Gentle Exercises and Stretches
- Try lower back stretches and strengthening exercises.
- Yoga or Pilates may help improve flexibility and core strength.
Help at the Pharmacy
Discuss your symptoms with a pharmacist who will advise, including when to see a doctor. They can advise on pain and anti-inflammatory treatments which might be tablets, or a cream or gel that is rubbed or gently massaged into the painful location.
When to See a Doctor
Seek medical advice if you:
- Have severe pain that does not improve after a few weeks.
- Experience pain, numbness or tingling around the area of your private parts or buttocks.
- Experience numbness, tingling, or weakness in your legs.
- Have difficulty starting/stopping peeing or controlling your bowels.
- Feel extreme pain after an injury, such as a fall or car accident.
- Have back pain along with fever, or swelling, and feeling generally very unwell.
- You have lost weight without trying.
Medical Treatment Options
If self-care does not help, a doctor may suggest:
- Physiotherapy – Special exercises to strengthen the back and improve movement.
- Stronger Painkillers – If over-the-counter medication is not enough.
- Steroid Injections – To reduce inflammation and pain.
- Surgery – In rare cases, for severe problems like a slipped disc pressing on nerves.
Preventing Lower Back Pain
To reduce the risk of back pain:
- Stay Active – Regular exercise strengthens back muscles.
- Lift Objects Safely – Bend at the knees, not the waist.
- Maintain a Healthy Weight – Reduces strain on the spine.
- Use a Supportive Mattress – Helps keep the spine aligned.
- Take Breaks from Sitting – Stand and stretch regularly.
Summary
Lower back pain is usually not serious and improves with self-care. However, if pain persists or worsens, medical advice may be needed.