Lower back pain
Aching, stiffness or pain across the lower back, sometimes spreading into the buttock. Most of it is what clinicians call non-specific: no single structure is to blame, nothing is out of place, and a scan rarely changes what helps. It is extremely common, it usually settles within weeks, and staying active is the most useful thing you can do while it does.
Also called low back pain, non-specific back pain, back strain, lumbago.
Does this sound like you?
- Aching or stiffness across the lower back, sometimes more on one side
- It is worse after sitting for a long time, bending or lifting, and eases as you move about
- Mornings are stiff for a while before things loosen up
- Any pain in the leg stays above the knee. Pain running below it is more like sciatica
This is not a diagnosis. Several things cause pain in the same place, which is why the list below matters.
Check these first: when it is not lower back pain
If any of these apply, get checked before you start the exercises. The ones marked in red can't wait.
- Numbness around the groin, buttocks or inner thighs. Go to A&E now, or call 999 if you can't get there
- Any change in bladder or bowel control, or not feeling when you need to go. Go to A&E now, or call 999 if you can't get there
- Weakness or numbness in both legs that is severe or getting worse. Go to A&E now, or call 999 if you can't get there
- Pain after a significant fall or accident, or if you have osteoporosis
- Fever, feeling unwell, unexplained weight loss, or a history of cancer
- Constant pain that is worse at night and does not ease with rest or a change of position
The exercises, in the order you would build them up
How long it takes
Most episodes improve a great deal within two to six weeks. Back pain often returns at some point, and when it does the same approach works again: keep moving, ease off rather than stop, and build back up. People who keep some strength work going between episodes tend to have fewer of them.
What the NHS says
The NHS's own pages on this, to check what you have read here against.
Waiting for an appointment?
Kinehub turns this into a daily plan, adjusts it as you improve or struggle, and keeps the record you hand over when you are finally seen.
Keep reading
More for the back
- Guide · 3 minSleeping when it hurtsPositions that take the load off a sore back, neck, shoulder or hip, and the night-time pain that needs checking.
- Guide · 3 minSetting up your deskScreen, chair, keyboard and laptop set-up from the HSE's guidance, and why moving often matters more than one perfect posture.
- Guide · 8 minLower back pain reliefWhy movement beats rest for most back pain, six exercises to start with, and how to tell a normal flare from something that needs a clinician.
A daily plan for lower back pain
Kinehub turns these exercises into a short daily session with a demo for each one, and tracks your pain before and after so you can see whether it is working. Free to start.
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