Back Pain
By the AllHealth UK editorial teamLast reviewed Next review due Compiled from published NHS and NICE guidance. Not reviewed by a clinician.
Key facts
Back pain is one of the most common reasons people see a GP in the UK. Most back pain is 'mechanical' — caused by muscle strain or poor posture — and improves within 4–6 weeks. Staying active is the best medicine.
Most often affects:Adults 30–60Office workersManual labourersPregnant women
What commonly causes back pain
- Muscle strain or sprain — most common cause
- Poor posture — especially prolonged sitting
- Lifting heavy objects incorrectly
- Herniated (slipped) disc
- Stress and tension — emotional stress causes muscle tightness
- Age-related wear and tear (spondylosis)
- Sciatica — a trapped nerve causing pain that travels down the leg
- Very rarely, something more serious such as a broken bone, an infection or cancer — see a GP if the pain is worse at night, does not improve with rest, or comes with unexplained weight loss
What helps at home
- Stay active — gentle movement helps recovery (bed rest makes it worse)
- Use an ice pack or bag of frozen peas wrapped in a tea towel for pain and swelling, and a heat pack or hot water bottle wrapped in a tea towel for stiffness or muscle spasms — always wrap them, never put them straight on skin.
- Take an anti-inflammatory like ibuprofen — the NHS says paracetamol on its own is not recommended for back pain, though it can be used alongside another painkiller. Ibuprofen is not suitable for everyone, so check with a pharmacist or GP if you're unsure.
- Improve posture — sit with your lower back supported
- Do gentle stretches — try cat-cow, knee-to-chest, and child's pose
- Walk daily — even 15 minutes helps blood flow and healing
When to get help
These three levels are different. Getting the level right is the single most useful thing this page can do for you.
Non-urgent advice: see a GP if
- Back pain has not improved after 6 weeks of self-care
- The pain is stopping you working or sleeping normally
- You have had back pain on and off for years and want a longer-term plan
- You are worried about how many painkillers you are taking
Urgent advice: ask for an urgent GP appointment or call 111 if
- You have numbness, pins and needles or weakness in one leg
- The pain started after a minor knock or an awkward lift
- You have back pain with a high temperature, or you feel generally unwell
- The pain is much worse at night and wakes you
- You are over 50, or take steroid medicine, and this is a new severe back pain
Immediate action required: call 999 or go to A&E if
- Any change in your bladder or bowels — difficulty starting to pee, not being able to pee, or wetting or soiling yourself (cauda equina syndrome — surgical emergency)
- Numbness in the genital or saddle area
- Severe weakness in both legs making standing impossible
- Pain, tingling, weakness or numbness in BOTH legs
- Back pain with chest pain
- Back pain that started after a serious accident, such as a car accident or a fall from height
What to do next
Not sure whether back pain needs a doctor? These are your options, cheapest and fastest first.
Questions people ask about back pain
Reducing the chance of it coming back
- Strengthen your core with planks, bridges, and pilates
- Take breaks every 30 minutes when sitting at a desk
- Lift with your legs, not your back — bend knees, keep back straight
- Use a mattress that supports you — the NHS advises a firm mattress. Activities like walking, swimming, yoga and pilates also help keep back pain away.
- Maintain a healthy weight — excess weight strains the lower back
Conditions this can be part of
Listed alphabetically, not by likelihood — this page does not tell you which one you have.
- Fibromyalgia
- Herniated disc
- Sciatica
- Spinal stenosis
Sources and further reading
This page was written from the following published guidance. All links checked 26 August 2026.
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