Back Pain: Causes, Treatment, and Prevention

Are you sitting comfortably?

Got a persistent pain in your back? You’re not alone. Back pain is one of the most common reasons people seek medical advice. In fact, it's among the top three reasons patients book appointments with Doctor Care Anywhere.

Most back pain isn’t serious and often resolves on its own. However, if your discomfort is interfering with your daily life or causing concern, our clinicians are available to help.

According to the NHS, back pain often improves on its own within a few weeks, and around 90% of back pain settles within 6 to 12 weeks, according to Leeds Community Healthcare’s MSK guidance.

What causes back pain?

The exact cause of back pain isn’t always clear. However, common reasons include:

• Sudden Movements: Straining your back muscles or ligaments by lifting something heavy or moving awkwardly
• Sports Injuries: Overstretching or improper form during exercise
• Poor Posture: With the rise in working from home, many people experience back pain from unsupportive setups, such as sitting hunched over a laptop

Current UK musculoskeletal guidance is clear that posture on its own doesn’t directly cause back pain – according to Leeds Community Healthcare, how we sit, stand or bend does not cause back pain, even though these positions can be uncomfortable when your back is already aggravated. Posture is best thought of as a comfort factor worth adjusting for symptom relief, rather than a definitive cause on its own.

When to worry: Red flag symptoms and when to see a GP

See a GP if your back pain:

• Hasn’t started to improve after a few weeks
• Is stopping you doing your normal daily activities
• Comes with unexplained weight loss, or a lump or swelling
• Is in your upper back rather than your lower back

Get urgent medical help if your back pain comes with:

• Numbness or tingling around your genitals or bottom
• Loss of bladder or bowel control
• Difficulty peeing
• New weakness, numbness or unsteadiness in one or both legs
• Severe pain that started suddenly and is getting worse quickly, especially with fever or feeling unwell

These can be signs of a rare but serious condition affecting the nerves at the base of the spine, and need urgent medical attention – see the NHS back pain page for the full list of warning signs.

When should you be concerned about back pain?

In most cases, back pain improves within a few weeks or months. However, speak to a healthcare professional if your pain:

• Is severe or unmanageable
• Prevents you from sleeping or performing everyday activities

Seek immediate medical attention if back pain is accompanied by:

• Numbness or tingling around the genitals or anus
• Weakness, numbness, or unsteadiness in your legs
• Bowel or urinary incontinence
• Difficulty passing urine
• Fever

How to treat mild back pain?

Most mild back pain can be managed with at-home remedies:

• Pain Relief: Take over-the-counter anti-inflammatories, like ibuprofen, and use hot or cold packs on the affected area
• Stay Active: Avoid prolonged sitting or lying down, as this can make the pain worse. Gentle exercises, such as walking or swimming, can help
• Stretching: Incorporate gentle stretches to ease tension and improve mobility
• Avoid Heavy Lifting: Wait until your back feels better before resuming strenuous activity

Always follow the instructions for any medication and consult your GP or pharmacist for advice.

How long does back pain last, and what to expect

Most mild back pain eases within a few weeks, and around 90% settles within 6 to 12 weeks, according to Leeds Community Healthcare. A normal flare-up can still feel painful and limiting day to day, but long-lasting back pain is rarely a sign of serious tissue damage – tissue healing typically happens within around 3 months, so pain persisting beyond that point usually reflects other contributing factors rather than ongoing damage.

What’s normal during recovery:

• Pain that comes and goes, or flares up with certain movements
• Feeling stiff or achy rather than sharp, worsening pain
• Gradual improvement over days to weeks, even if not in a straight line

Exercises and stretches for back pain

Staying active, rather than resting in bed, helps most people recover faster, according to the NHS. Gentle stretches can also ease tension and help you build back up to normal movement gradually. Two simple ones to try:

Knee rolls (eases lower back stiffness):

1. Lie on your back with your knees bent and feet flat on the floor
2. Keeping your shoulders on the floor, gently roll both knees to one side
3. Hold briefly, then return to the centre and repeat on the other side
   

Pelvic tilts (eases tension and improves mobility):

1. Lie on your back with your knees bent and feet flat on the floor
2. Gently tighten your stomach muscles and flatten your lower back into the floor
3. Hold for a few seconds, then release

Start gently and build up gradually – stop and speak to a GP or physiotherapist if any exercise makes your pain worse.

Preventing back pain?

While back pain isn’t always avoidable, you can take steps to reduce your risk:

• Lift Safely: Use proper lifting techniques to avoid strain
• Stay Active: Regular exercise helps strengthen your back and maintain a healthy weight
• Mind Your Posture: Sit with proper support when working at a desk or watching TV
• Avoid Sitting for Long Periods: Take regular breaks to stand, stretch, and move

How to support your back while sitting at a desk?

If you spend long hours at a desk, follow these tips to minimise strain:

1. Adjust your chair so your wrists and forearms are level with the floor while typing
2. Keep your feet flat on the floor to reduce lower back strain
3. Position your keyboard directly in front of you
4. Rest your wrists lightly on the desk
5. Keep your arms bent at an L-shape with elbows close to your sides
6. Take regular breaks to stand and stretch

For fuller workplace-specific advice, including guidance for employers, see our guide to encouraging good habits at work to help avoid back pain.

Get the help you need

If your back pain persists or becomes difficult to manage, our experienced GPs and Advanced Clinical Practitioners (ACPs) are here to help.

Doctor Care Anywhere offers 24/7 access to virtual appointments, allowing you to speak with a clinician by video or phone whenever you need. Our team can provide personalised treatment plans, prescriptions, and referrals to specialists for further care. If you’re referred for physiotherapy, you may also be referred to Physitrack, our digital exercise platform, which gives you guided rehabilitation exercises, a personalised recovery plan, and progress tracking after your appointment. Learn more about our Online Physiotherapy Appointments.

Take control of your back health today. Book an appointment with Doctor Care Anywhere.