Back Pain: Common Causes, Treatment & When to Seek Help

Back pain can make everyday life surprisingly difficult. Whether it's getting out of bed in the morning, putting on your shoes, lifting your child or grandchild, gardening, driving to work or simply getting comfortable at night, even simple movements can become frustrating.

If you're experiencing back pain and live in South Queensferry, Dalmeny, Kirkliston, Winchburgh or the surrounding areas, you're certainly not alone. Back pain is one of the most common reasons people come to see me.

Although back pain can be worrying, the good news is that many people improve well once we understand what's contributing to their symptoms and put the right treatment and rehabilitation plan in place.

The first step is understanding what's causing your pain, because back pain isn't always as straightforward as it seems.

💡 Did you know?

Around 8 out of 10 people experience back pain at some point in their lives. Fortunately, most episodes improve well with the right advice, movement and treatment.

One of the things I hear most often is:

"I thought it would just settle on its own."

Sometimes it does, but sometimes people find that weeks later they're still avoiding work, exercise or even simple day-to-day activities because their back hasn't improved as they'd hoped.

That's often the point they decide to seek help. My role isn't just to treat the painful area, but to understand why it happened in the first place and help reduce the chances of it coming back.

Is it really your back?

One of the biggest misconceptions about back pain is that the painful area is always where the problem starts.

In reality, pain around your lower back can also be influenced by your hips, pelvis, upper back or the way your muscles work together. Sometimes people are convinced they've injured their back when the main source of the problem is actually somewhere else.

That's why I don't just examine where it hurts.

During your appointment, I'll assess how your hips, pelvis, spine and surrounding muscles move together before deciding what I think is contributing to your symptoms.

Your symptoms may also be influenced by:

• Reduced hip mobility

• Weakness or poor endurance in the muscles supporting your spine

• Stiffness in your upper back

• Changes in the way you move after a previous injury

• Long periods of sitting

• Repetitive activities at work

• Poor lifting habits

• Sudden increases in activity

This is why I don't simply examine the painful area.

During your appointment, I'll assess how your hips, pelvis, spine and surrounding muscles work together. Looking at the bigger picture often helps explain why your pain developed and, just as importantly, why it may keep returning.

What does back pain feel like?

Back pain doesn't feel the same for everyone.

Some people describe:

• A dull ache across the lower back.

• Sharp pain when bending or twisting.

• Stiffness first thing in the morning.

• Pain after sitting for long periods.

• Difficulty standing up straight.

• Pain that spreads into the buttock or thigh.

• Pain that comes and goes depending on activity.

Everyone experiences back pain differently, which is why a thorough assessment is so important.

Common causes of back pain

Muscle or ligament strain

One of the most common causes of back pain is irritation of the muscles or ligaments supporting your spine.

This often develops after:

• Gardening

• DIY projects

• Decorating

• Lifting heavy objects

• Long drives

• Moving house

• Returning to exercise after a break

Although these injuries can be very painful, they often respond well to staying active, appropriate treatment and gradually returning to normal movement.

Joint irritation

Your spine contains many small joints that help your back move smoothly.

Like any joint in the body, these can become stiff or irritated.

You may notice:

• Pain when standing up after sitting

• Morning stiffness

• Pain turning in bed

• Discomfort twisting

• Pain after standing for long periods

Disc-related back pain

Discs act as cushions between the bones of your spine.

Disc changes are extremely common and are often a normal part of ageing. In fact, many people with no pain at all have disc changes visible on MRI scans.

Sometimes, however, a disc can become irritated and contribute to symptoms such as:

• Pain when bending forwards

• Pain that travels into the leg

• Pins and needles

• Numbness

• Pain made worse by coughing or sneezing

The good news is that many disc-related problems improve well with conservative treatment and do not require surgery.

Sciatica

Sciatica describes irritation of the sciatic nerve, causing pain that travels from the lower back into the buttock and leg.

You may also experience numbness, tingling or weakness.

If this sounds familiar, you may find my Sciatica blog helpful, where I explain the condition in more detail.

Referred pain

Not all back pain actually starts in the back.

Pain around your lower back can sometimes be influenced by:

• Hip problems can sometimes contribute to pain around the lower back. If you're unsure whether your symptoms are coming from your hip or your back, you may also find my Hip Pain guide useful.

• The sacroiliac (SI) joints

• Your upper back

• The muscles surrounding your pelvis

This is one of the reasons why a thorough assessment is so important.

What makes back pain worse?

Many people notice their symptoms are aggravated by everyday activities such as:

• Sitting for long periods.

• Long drives.

• Lifting awkwardly.

• Gardening.

• DIY.

• Poor sleep.

• Returning to exercise too quickly.

This doesn't necessarily mean these activities caused the problem. Often they simply place more demand on an area that has become sensitive.

Why does my back pain keep coming back?

One of the questions I'm asked most often is:

"Why does it keep coming back?"

Often the painful episode settles...

...but the reason it developed hasn't changed.

For example:

• Your hips may still be stiff.

• Your core or glute muscles may not have regained their endurance.

• You may spend long hours sitting at work.

• You've returned to activity too quickly.

• You're avoiding movement because you're worried about making it worse.

Treating the pain is important, but reducing the chances of it returning is often just as valuable.

That's why rehabilitation forms an important part of many treatment plans.

Does this sound familiar?

• Your back pain keeps coming back.

• You're avoiding certain movements because you're worried about making it worse.

• You're relying on painkillers to get through the day.

• Sitting, driving or getting out of bed has become uncomfortable.

• You're frustrated because it just isn't settling.

If so, a thorough assessment can often help identify what's contributing to your symptoms and the best way to move forward.

👉 Book an appointment or,

If you're unsure whether chiropractic is the right option, that's absolutely fine.

I offer a free 15-minute, no-obligation chat where we can discuss your symptoms, answer your questions and decide whether I'm the right person to help.

What can I do at home?

Although every case is different, many people find these simple strategies helpful:

✔ Keep moving where possible.

✔ Change position regularly rather than sitting for long periods.

✔ Go for short walks.

✔ Use heat if muscular tightness feels like the main problem.

✔ Return to normal activities gradually instead of waiting until the pain has completely disappeared.

If you're unsure what's appropriate for you, seek advice before pushing through significant pain.

Can stress contribute to back pain?

Stress doesn't usually cause back pain on its own, but it can influence how your body feels.

When we're stressed we often:

• Move less.

• Sleep less well.

• Hold more muscle tension.

• Become more sensitive to pain.

This doesn't mean your pain is "all in your head." It simply highlights that recovery is often about more than treating the painful area alone.

How chiropractic may help

No two people experience back pain in exactly the same way, which is why I don't believe in a one-size-fits-all approach.

Your first appointment begins with a detailed discussion about your symptoms, medical history, lifestyle and the activities you're struggling with most.

After a thorough examination, I'll explain:

• what I think is contributing to your pain

• whether chiropractic care is appropriate

• the treatment options available

• what you can do yourself between appointments

• how we can reduce the likelihood of your symptoms returning

Treatment may include a combination of hands-on therapy such as manipulation, SOT activator, dry needling, rehabilitation exercises and practical advice, depending on your individual presentation and goals.

If I don't think chiropractic is the right option, I'll explain why and discuss the most appropriate next steps.

Should I rest?

Years ago, people with back pain were often advised to stay in bed.

We now know that's rarely the best approach.

Although it's sensible to avoid activities that dramatically increase your pain, gentle movement is usually encouraged.

This might include:

• Short walks

• Changing position regularly

• Gentle mobility exercises

• Gradually returning to everyday activities

Remaining active, within your comfort levels, often helps recovery more than prolonged rest.

When should you seek help?

Most episodes of back pain improve within a few weeks.

However, it's worth seeking professional advice if:

• Your pain isn't improving.

• It's stopping you working or exercising.

• You're avoiding activities because of it.

• It keeps returning.

• You're unsure what's causing it.

• You're worried about your symptoms.

Early assessment can often help identify what's contributing to your pain and guide you towards the most appropriate treatment.

When should you seek urgent medical attention?

Although serious causes of back pain are uncommon, you should seek urgent medical advice if you experience:

• Loss of bladder or bowel control

• Numbness around the saddle area

• Significant or progressive weakness in one or both legs

• Severe pain following major trauma

• Fever or feeling generally unwell alongside back pain

• Unexplained weight loss

• A history of cancer together with new, persistent back pain

• Severe pain that is constant and doesn't ease with rest

These symptoms require prompt medical assessment.

How chiropractic may help

When you visit Queensferry Chiropractic, the first appointment is about understanding you, not just your back pain.

We'll discuss:

• Your symptoms

• Your medical history

• What aggravates or eases your pain

• Your work, hobbies and activity levels

• What you're hoping to get back to doing

I'll then carry out a thorough examination to identify what may be contributing to your symptoms.

If chiropractic care is appropriate, your treatment plan may include hands-on treatment, rehabilitation exercises and practical advice to help you recover and reduce the likelihood of future episodes.

If I don't feel chiropractic is the right option for you, I'll explain why and discuss the most appropriate next steps.

Frequently Asked Questions

Should I keep walking with back pain?

In many cases, yes.

Walking is often one of the best forms of gentle movement, provided it doesn't significantly increase your symptoms.

Starting with shorter walks and gradually increasing your distance is usually a sensible approach.

Should I use heat or ice?

Both can be helpful depending on your symptoms.

Heat often helps ease muscle tension and stiffness, while ice may feel better during a recent flare-up.

Can I still go to the gym?

Often yes.

Many people can continue exercising with a few temporary modifications.

The key is choosing exercises that are appropriate for your current symptoms rather than stopping all activity completely.

Do I need an MRI?

Not necessarily.

Most episodes of back pain don't require imaging.

If, during your assessment, I feel further investigation is needed, I'll explain why and discuss the most appropriate next steps.

If you're wondering what to expect from your first appointment, you may also like my Chiropractic FAQ.

Looking for a chiropractor in South Queensferry?

Living with back pain can be frustrating, but it doesn't have to become your new normal.

Whether your symptoms started suddenly or have been bothering you for months, identifying what's contributing to your pain is often the first step towards recovery.

If you're looking for a chiropractor in South Queensferry, I'd be happy to help.

If you're unsure whether chiropractic is the right option, I also offer a free 15-minute, no-obligation chat where we can discuss your symptoms, answer your questions and help you decide on the most appropriate next step.