BEAT YOUR BACK PAIN

5 min read

Are you tired of dealing with back pain? Back pain can be disruptive, frustrating, and often overwhelming. It’s the leading cause of disability in the UK, with lower back pain alone responsible for 11% of the country's total disability1. With more than 2.8 million adults in the UK struggling with chronic back pain (lasting over 12 weeks), it’s no wonder so many people are searching for effective ways to manage and relieve this pain.

In this post, we’ll explore the most common type of back pain: mechanical lower back pain. We’ll cover what causes it, offer some effective exercises to help ease the pain, and explain when it might be time to seek professional treatment. By the end of this article, you’ll be equipped with a better understanding of your pain and practical ways to alleviate it so that you can get back to living your best life.

WHAT IS MECHANICAL LOWER BACK PAIN?

Mechanical lower back pain is the most prevalent type of back pain, accounting for over 90% of lower back pain cases2, 3. Unlike pain stemming from nerve issues or serious spinal conditions, mechanical back pain typically fluctuates based on your movements. It’s often linked to stiffness in spinal joints and strain in the muscles or ligaments surrounding the spine, making daily activities like sitting, standing, or lifting sometimes painful and uncomfortable.

Although mechanical back pain often resolves within six to eight weeks4, it can significantly impact quality of life in the meantime. Common causes include:

Poor posture
Prolonged sitting or inactivity
Improper lifting techniques
Repetitive strain or overuse

While lifestyle factors can trigger or exacerbate mechanical back pain, relief is possible through the right mix of exercises, stretches, and posture adjustments. For persistent or severe pain, seeking guidance from a physiotherapist or GP is crucial for tailored care.

EXERCISES TO EASE LOWER BACK PAIN

For those dealing with mechanical back pain, exercises can help reduce pain and restore flexibility and strength. Below are a few tried-and-tested exercises that gently mobilise the lower back and relieve muscle tension. Remember to take things slow and don’t push through pain. If an exercise increases your discomfort, pause and seek help from a healthcare professional.

1. Lumbar Extension

Lie on your stomach, keeping your hips and legs on the floor push yourself up with your arms, gently arching your back.
Hold for 5 seconds, then relax. Repeat 10 times.
Benefit: Helps reduce lower back stiffness and promotes spinal flexibility.

2. Knee-to-Chest Stretch

Lie on your back with knees bent and feet flat on the floor. Bring both knees toward your chest, holding them with both hands.
Hold for 10 seconds. Repeat 10 times.
Benefit: relieves tension in the lower back.

3. Crooked Lying Rotation Stretch

Lie on your back with knees bent. Gently drop both knees to one side while keeping your shoulders flat.
Hold for 10 seconds, then repeat on the other side. Repeat 10 times.
Benefit: Relaxes the lower back and enhances flexibility.

4. Pelvic Tilt

Lie on your back with knees bent and feet flat. Tighten your stomach muscles, flattening your lower back against the floor.
Hold for 5 seconds, then relax. Repeat 10 times.
Benefit: Strengthens the core muscles and promotes better posture.

5. Side Flexion

Stand with feet hip-width apart, gently reach one arm overhead, and lean to the opposite side.
Hold for 10 seconds, then switch sides. Repeat 10 times.
Benefit: Stretches and releases tension from the sides of the lower back.

Note: Regular practice of these exercises can help improve flexibility and support a healthy, pain-free back. But if the pain persists or worsens, reach out for professional support.

WHEN TO SEEK IMMEDIATE HELP

While mechanical back pain is common, some symptoms indicate the need for urgent medical attention. Here are a few “red flags” to watch for:

Severe or worsening pain that doesn’t improve with rest
Numbness, tingling, or weakness in the legs
Difficulty controlling bladder or bowel functions
Pain following serious injury or trauma

If you experience any of these symptoms, consult a GP or a physiotherapist as soon as possible. Ignoring these signs could lead to more serious health issues, so it’s essential to seek help promptly.

HOW PHYSIOTHERAPY AND ACUPUNCTURE CAN HELP

If you’re dealing with ongoing back pain that impacts your quality of life, both physiotherapy and acupuncture offer effective paths to relief.

Physiotherapy: A trained physiotherapist can assess your condition and tailor a program that includes manual therapy, exercises, and practical advice to improve your posture and daily movements. By focusing on the root cause of your back pain, physiotherapy can help you regain mobility and reduce discomfort more quickly than self-care alone.
Medical Acupuncture: Medical acupuncture, is an evidence-based approach used to treat pain and a range of other health conditions, practiced by trained healthcare providers like physiotherapists. In medical acupuncture, fine needles are inserted into specific points in the body’s muscle tissue, targeting areas of tension and promoting natural pain relief. This practice works by stimulating the nervous system and releasing endorphins, the body’s natural pain relievers, as well as by encouraging blood flow to the targeted areas. For back pain, this approach can help to release tight muscles, ease stiffness, and provide long-lasting relief.

Both of these treatments have been proven to provide significant relief from back pain, especially when combined together. If your back pain is holding you back, booking an appointment for a professional assessment could be the first step to regaining your comfort and quality of life.

CONCLUSION

Living with back pain doesn’t have to be a long-term struggle. Understanding the causes, engaging in regular exercises, and recognising when to seek help are essential steps toward a pain-free life. Remember, back pain can impact many aspects of well-being, but with the right knowledge and support, you can take meaningful steps to beat it.

If your back pain is affecting your daily life, our team of physiotherapists and acupuncturists at Choose Health are here to help. By combining evidence-based techniques, personalised exercise programs, and proven treatments, we’ll work with you to reduce pain and improve your mobility.

Ready to beat back pain? Book an appointment today for a personalised assessment and start your journey towards a healthier, pain-free life.

For more practical information on managing back pain download our FREE Back Pain report titled '10 Proven Ways to Stop Back Pain Fast' here.

If any of the exercises above make your symptoms worse, then stop and speak to a health professional.