Lower back pain at a glance
Very common
Most people experience lower back pain at some point, often linked to strain, sensitivity, or a flare.
Usually improves
Many episodes settle within weeks, especially with gentle movement and pacing.
Know red flags
A small subset of symptoms need urgent medical assessment.
This page is educational. If you are worried, your symptoms are changing quickly, or you feel unsafe, seek personalised medical advice.
What is lower back pain?
Lower back pain is discomfort in the lumbar region. It may feel aching, stiff, sharp, or “locked”, and can sometimes refer into the buttock or thigh. In many cases, pain reflects a sensitive and protective system rather than ongoing damage.
Why does lower back pain happen?
Common contributors
Back pain can be linked to temporary strain, inflammation, joint or disc irritation, muscle guarding, reduced activity, or a sudden change in load. Often there is not one single cause.
Many people have “wear and tear” findings on scans that are normal with age and not the main driver of pain.
Why can it persist?
When pain lasts, the nervous system can stay in protection mode. The back may feel fragile, movement may feel risky, and the brain can predict danger with everyday actions. This sensitivity can maintain pain even after tissues have settled.
Learn more in prediction, danger and safety.
How long is too long?
Many episodes improve within a few weeks. A simple framework:
- Acute: up to 6 weeks
- Sub-acute: 6 to 12 weeks
- Persistent: beyond 12 weeks
If you are stuck beyond a few weeks, it is usually time to shift from “rest and wait” to a structured plan that builds capacity, reduces flares, and improves confidence.
When should I worry about back pain?
Seek urgent medical assessment if back pain occurs alongside any of the following:
- Loss of bladder or bowel control, or inability to pass urine
- Numbness around the groin or inner thighs (saddle area)
- Progressive leg weakness or new difficulty walking
- Severe pain after significant trauma
- Fever, unexplained weight loss, or feeling systemically unwell
- History of cancer with new, unexplained back pain
If you are unsure, it is reasonable to speak with a clinician. This page is educational and does not replace personalised medical advice.
What helps most?
A practical recovery plan
- Keep moving: frequent, tolerable movement is often better than prolonged rest.
- Pace activity: reduce boom and bust cycles that trigger flare-ups.
- Build strength gradually: gentle loading helps the back feel safe and capable again.
- Reduce threat: worry and hypervigilance can amplify symptoms.
If you keep flaring or feel stuck
If pain becomes persistent or unpredictable, it can help to look for patterns, triggers, stress load, sleep disruption, and fear responses, not just posture. Many people benefit from nervous system-informed rehab and mind-body approaches alongside sensible medical care.
Explore flare-ups, patterns and triggers and self-guided tools and practices.
Common questions about lower back pain
Why does my back hurt when I stand up after sitting?
Stiffness after sitting is common. Muscles and joints can feel guarded after being still, and the nervous system may interpret the first movements as threatening. Gentle movement breaks the pattern and usually helps.
How do I know if my back pain is serious?
Most back pain is not serious. The safest approach is to look for red flags (above) and speak with a clinician if you are unsure, if pain is rapidly worsening, or if function is significantly declining.
Clinical note
Lower back pain is a symptom, not a diagnosis. Clinical labels vary (for example, non-specific low back pain, mechanical back pain). This page is educational and does not diagnose or replace personalised medical advice.