Stay moving. Heal faster.
Back pain is very common and, in most cases, there is no single serious cause behind it. Most people improve with simple self-care and staying appropriately active — but a GP or NHS 111 is the right call for some people sooner than others. See the NHS-aligned guidance below for the specific signs that mean you should get help, before the general self-care tips. This page is general education, not a diagnosis of your pain.
When to see a GP, or call 111
Most back pain improves with simple self-care. These specific signs — from current NHS guidance — mean it's worth getting help sooner.
- See a GP if: it has not improved after treating it at home for a few weeks; it's stopping your day-to-day activities; you're worried about the pain or struggling to cope; you've lost weight without trying to; there's a lump or swelling in your back, or your back has changed shape; it does not improve after resting or is worse at night; it's worse when sneezing, coughing or using the toilet; or it's coming from the top of your back (between your shoulders) rather than your lower back.
- Call 111, or ask for an urgent GP appointment, if: you feel hot, cold, shivery or generally unwell; or it's severe pain that started suddenly, or is getting worse quickly.
Emergency — call 999 or go to A&E
Call 999 or go to A&E immediately if you have: pain, tingling, weakness or numbness in both legs; a loss of feeling around your genitals or anus; changes in your bladder or bowel control, such as difficulty peeing, or peeing or pooing without meaning to; changes in how your penis or vagina feels during sex, not being able to get or keep an erection, or not being able to orgasm; chest pain; or if it started after a serious accident, such as a car accident. These can be signs of a rare but serious condition that needs immediate treatment.
Common symptoms
- Dull ache or stiffness across the lower back
- Pain that's worse after sitting or standing still for a long time
- Pain, numbness or tingling running from the back down one leg (sciatica)
- Muscle tightness that limits normal movement
- Pain that eases with gentle movement but returns with rest
Common causes
- Awkward lifting, twisting or a sudden movement
- Long periods sitting or standing, including at a desk or driving
- Being less active than usual, or a sudden increase in activity
- Sleep, stress and low mood, which all affect how pain is experienced
- Being run down or tense for a prolonged period
Practical improvements
General self-care, not a substitute for the GP and 111 guidance above — if any of those signs apply to you, use that instead of waiting.
Keep moving
NHS advice is to stay active and continue daily activities as much as you can. Prolonged bed rest is not recommended and tends to slow recovery.
Build up gradually
Move gently and increase activity step by step rather than waiting to be completely pain-free first.
Use heat for stiffness
A heat pack or warm bath can ease stiffness and muscle tension alongside staying active.
Protect your sleep
Sleep, stress and general activity levels all affect how pain is experienced, so poor sleep can make pain feel worse.
Ask about physiotherapy
A GP can refer you to NHS physiotherapy, and in many areas you can self-refer directly — it's usually the first hands-on option worth checking.
Related categories
- Fitness & Recovery
Move, train, recover.
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