Reaching into the boot for the shopping. A Sunday digging the garden after a week at a desk. Or simply waking up stiff and wondering what you did in your sleep. Low back pain (or lower back pain) is one of the most common reasons people come to see our chiropractors on East Street, Epsom. Here is my short guide to what causes it, what helps, and when it is worth seeing a chiropractor in Epsom.
Key takeaways
- Most low back pain is not serious, and gentle movement usually helps more than rest.
- There is no perfect posture. Changing position often matters more.
- Get your back checked by a chiropractor if it is not easing, keeps coming back or spreads into your leg.
What causes low back pain?
Your lower back is a busy mix of vertebrae, discs, joints, muscles, ligaments and nerves, and pain can come from any of them. There is rarely one cause. More often it is several things adding up: long hours sitting, a sudden burst of activity, weaker muscles, extra weight, stress and poor sleep.
And posture? I do not believe in scaring people into sitting bolt upright all day. Your spine is made to move. The real problem is usually staying in one position for too long, so the best posture is simply your next one.
Back pain warning signs: when to get urgent help
Call 999 or go to A&E straight away if you have back pain with:
- Numbness or tingling around your bottom or genitals
- Difficulty peeing, or loss of bladder or bowel control
- Numbness or weakness in both legs, or weakness that is getting worse
See your GP or call NHS 111 urgently if it comes with a fever, unexplained weight loss, a history of cancer, or after a fall or accident.
How to ease low back pain at home
Keep moving
Gentle activity usually beats bed rest. Move little and often, within what feels comfortable.
Break up sitting
Get up every 30 to 45 minutes. Deep, slouchy sofas are rarely kind to a sore back.
Ease off, don’t stop
Cut back on what really flares it up, then build back gradually. Avoid both extremes: stopping everything, or pushing through severe pain.
Three gentle movements for lower back pain
- Walking: start short and comfortable, and build up a little each day.
- Cat-cow: on hands and knees, slowly round your back up, then let it gently dip. 8 to 10 slow repetitions.
- Knee hugs: lie on your back and gently draw your knees towards your chest for a few breaths.
If a movement makes your pain much worse or sends symptoms down your leg, stop and get it checked.
When to see a chiropractor in Epsom
It is worth booking in if your pain has not eased after a couple of weeks, keeps coming back, spreads into your buttock or leg, or is stopping you working, training or sleeping.
UK guidance from NICE says manual therapy, such as spinal manipulation, mobilisation and massage, can be considered for low back pain as part of a package that includes exercise. That is how we work at our Epsom clinic: our chiropractors, physio, massage therapists and personal trainers are all under one roof.
1
In-depth assessment
Up to an hour: your health history, a thorough examination and objective tests and measurements.
2
Report of findings
We explain what we found in plain English and share your Wellness Score.
Low back pain FAQs
Is walking good for lower back pain?
For many people, yes. It is easy to adjust and needs no equipment. A short, comfortable walk is a great start.
Should I stretch my back every day?
Not necessarily. More stretching is not always better. Strength, general activity, sleep and stress all play a part.
How long will it take to feel better?
Everyone is different, and many episodes ease over time. If yours keeps returning, get it assessed. Your chiropractor will give you a personalised timeframe at your report visit.
Do I need a GP referral?
No. You can book directly with us. Chiropractors in the UK are regulated by the General Chiropractic Council.
Don’t let your back run your day
Book a free 10 minute call with one of our team and we will talk it through. We are at 73-77 East Street, Epsom.
Dr Joe-James Tilley D.C. AFMCP
Chiropractor, founder of Transform Wellness in Epsom and creator of the Transform 10 week programme.
