Non-specific low back pain is pain between the bottom of the ribs and the top of the legs that does not come from one clear, identifiable cause such as a fracture, infection or tumour. It is the most common type of back pain. Most people improve within a few weeks, although it can come back, and staying active is one of the most helpful things you can do.
Also known as lower back pain, mechanical back pain, lumbago, back strain
Symptoms
- Aching, stiffness or sharp pain in the lower back
- Pain that changes with movement, posture or activity
- Stiffness first thing in the morning or after sitting
- Muscle tightness or spasm
- Pain that may spread into the buttock or upper thigh
- Pain that comes and goes in flare-ups
Causes and risk factors
- Usually no single cause – many factors combine, including the joints, discs, muscles and how the nervous system processes pain
- Sudden or unaccustomed loading, such as lifting, gardening or a new activity
- Physical and mental health factors, including stress, low mood and poor sleep
- Smoking, higher body weight and physically demanding jobs
- Previous episodes of back pain
What the evidence says helps
- NICE guidance recommends clear information, reassurance and encouragement to stay active and continue normal activities, including work, as the foundation of care.1
- Exercise therapy probably reduces pain in persistent low back pain compared with no treatment or usual care, according to a large Cochrane review. No single type of exercise is clearly best, so choosing something you enjoy and will keep doing matters.4
- NICE suggests manual therapy (spinal manipulation, mobilisation or soft tissue techniques) may be considered, but only as part of a treatment package that includes exercise.1
- A 2026 Cochrane review found spinal manipulation may give small improvements in pain and function, with mostly mild, short-lived side effects such as soreness. The evidence is of low certainty.5
- Disc and joint changes on scans are very common in people without any back pain, so NICE advises against routine imaging for low back pain in non-specialist settings.16
- NICE advises against belts or corsets, foot orthotics, traction, acupuncture, TENS, ultrasound, and paracetamol on its own for low back pain.1
Things you can try at home
- Keep moving – gentle walking and normal daily activities usually help more than bed rest
- Change position often and break up long periods of sitting
- Use heat or a warm bath to ease stiffness and muscle spasm
- Build back up gradually to lifting, sport and gardening rather than stopping completely
- Look after sleep and stress, as both can affect how much pain you feel
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- Numbness around your genitals, bottom or inner thighs, or new problems passing urine or controlling your bladder or bowels – go to A&E or call 999
- Weakness or numbness in both legs, or difficulty walking – seek urgent medical help
- Back pain after a significant fall or accident – seek urgent medical help
- Back pain with a high temperature or feeling generally very unwell – contact your GP urgently or NHS 111
- Back pain with unexplained weight loss, or a history of cancer – see your GP urgently
- Constant pain that is severe at night and not eased by rest or changing position – see your GP urgently
How Apollo can help
Our osteopaths start with a thorough assessment to rule out warning signs and explain what is likely to be going on in plain language. Care is built around exercise and staying active, with hands-on techniques used alongside this where appropriate. We can progress you into supervised clinical exercise or Reformer Pilates, and refer you to your GP if anything needs further investigation.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
How long does lower back pain take to go away?
Many episodes improve considerably within a few weeks. Some people have pain that lingers or returns, and that is common rather than a sign of damage. If pain is not improving after a few weeks, it is worth getting it assessed.
Do I need an X-ray or MRI scan for back pain?
Usually not. Scans often show wear-and-tear changes that are also found in people with no pain, so they rarely change treatment. NICE advises against routine imaging unless the result is likely to change your care, for example if serious problems are suspected.
Should I rest or keep moving with back pain?
Keeping moving is generally better than bed rest. Gentle activity, adapted to how you feel, helps you recover and return to normal life. It is fine to ease off activities that strongly flare symptoms, then build back up gradually.
References
- National Institute for Health and Care Excellence (2016, updated 2026). Low back pain and sciatica in over 16s: assessment and management (NG59). NICE. View source
- GBD 2021 Low Back Pain Collaborators; Ferreira ML et al. (2023). Global, regional, and national burden of low back pain, 1990–2020, its attributable risk factors, and projections to 2050. The Lancet Rheumatology. View source
- Hartvigsen J et al. (2018). What low back pain is and why we need to pay attention. The Lancet. View source
- Hayden JA et al. (2021). Exercise therapy for chronic low back pain. Cochrane Database of Systematic Reviews. View source
- de Zoete A et al. (2026). Spinal manipulative therapy for adults with chronic low back pain. Cochrane Database of Systematic Reviews. View source
- Brinjikji W et al. (2015). Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. American Journal of Neuroradiology. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
