Mechanical lower back pain can muscular or joint related among other things. It is often related to changes in levels of activity and loading through the back. Doing unfamiliar activities or much more of what our bodies are used to are often the main causes.
There are commonly other factors involved also, such as lifestyle, poor flexibility, strength and high levels of stress or anxiety.
If you are concerned then it is important to be assessed to confirm a diagnosis. Management often involves improving levels of activity within your pain tolerance. Specific progressive exercises are usually indicated, as well as moving more generally, “motion is lotion” Most people will benefit from some exercises aimed at improved loading through the back along with some mobility work.
Integrating activities that are sustainable within your lifestyle is the best way to reduce the risk of your pain returning. Exercise such as pilates, yoga, going to the gym or parkrun / walk are some ideas. It is important to do what you love though so you are more likely to stick at it.
There can be other causes of back pain. If you notice any of the below, it is best to seek further medical assessment:
- Pain across multiple joints in the body, particularly if accompanied by significant stiffness or swelling.
- Pain after a significant trauma e.g. a fall down the stairs.
- Pain that refers into one or both legs, particularly if there is accompanying weakness, pins and needles or numbness.
- A sudden onset of pain that is accompanied by feeling particularly unwell or sudden weight loss