I have to say… I cannot believe what I’ve witnessed over the past five weeks of England’s demise in rugby. It’s been absolutely shocking. Every weekend I sit down hoping things might turn around and every weekend… well, you know the rest. Let’s see if they can somehow rekindle something against France tonight, although I’m not holding my breath.
On a slightly more exciting note, I’ve been thinking about changing my car for a van. Not just any van, a proper West Chiropractic van. This has been a bit of a lifelong ambition of mine, although it has been met with… let’s say mixed enthusiasm at home. Charlotte, in particular, is not entirely convinced that the family needs a van.
However, I’m very excited about the idea. So much so that we’re thinking about running a competition for the best design ideas for wrapping the van in West Chiropractic stickers and graphics. If you’ve got any creative ideas, keep your eyes peeled because we’ll be asking for submissions soon!
On the sporting front, there’s a big game coming up this week as the Onslow Sharks take on Farncombe again. There’s always a bit of rivalry there, so the excitement levels are high. The Sharks have been doing brilliantly and we’re all looking forward to seeing how they get on.
Finally, a big Happy Mother’s Day to all the amazing mums out there. Especially to my beautiful wife, Charlotte, who somehow manages to keep everything running smoothly while juggling the kids, work and everything else life throws at us.
If you’ve ever stood up after sitting too long and thought, “Blimey, where did that come from?” you’re not alone.
Back pain is incredibly common. In fact, it’s one of the top reasons people visit healthcare professionals. I see it all the time in the clinic: office workers stiff after a long day at the desk, weekend gardeners who may have overdone it a bit or someone whose back decided to “go” while tying their shoes.
The good news? Most back pain is not caused by anything serious. More often, it’s your body’s way of saying it needs a bit more support, movement or attention.
Let’s talk about why back pain happens and what you can do to help your spine feel a bit happier.
First Things First: What Exactly Is Back Pain?
Your spine is one of the hardest working structures in your body. It supports your head, protects your nerves and helps you move in all sorts of directions.
The spine is made up of:
- Vertebrae – the bones stacked on top of each other
- Discs – soft cushions between the bones that absorb shock
- Muscles and ligaments – which stabilise and support movement
- Nerves – which carry messages between your brain and body
When one or more of these structures becomes irritated, strained or overloaded, back pain can develop.
Most commonly, people feel pain in the lower back, because that area carries much of the body’s weight and deals with daily stresses like lifting, bending, and sitting.
Everyday Situations That Often Trigger Back Pain
One thing I often explain to patients is that back pain rarely comes from just one dramatic moment. It’s usually the result of small habits repeated over time.
Here are a few common culprits I see regularly.
The Desk Job Dilemma
Many people spend hours each day sitting, whether at a computer, in meetings or commuting.
Over time this can lead to:
- Slouched posture
- Tight hip muscles
- Reduced spinal movement
- Increased pressure on spinal discs
Your back simply isn’t designed to sit still for long stretches, especially in a hunched position.
The “Weekend Warrior” Effect
A very British scenario I see all the time:
You spend the week sitting at a desk…
Then Saturday arrives and suddenly it’s:
- Gardening for three hours
- Rearranging furniture
- A long run you haven’t trained for
- DIY projects around the house
Your body loves activity, but sudden bursts of intense movement can strain muscles that haven’t been used much during the week.
Poor Lifting Habits
Lifting incorrectly is another frequent cause of back pain.
Common situations include:
- Picking up heavy shopping bags
- Moving boxes during a house move
- Lifting children or grandchildren
- Gardening tasks like lifting soil bags
If the spine twists or bends under load, it can strain muscles and ligaments.
Stress and Tension
This one surprises many people.
When we’re stressed, the body often responds by tightening muscles, particularly around the neck, shoulders and lower back.
Over time this tension can lead to stiffness and discomfort, even if you haven’t physically overexerted yourself.
Small Daily Habits That Can Make a Big Difference
One of the most encouraging things about back pain is that small changes can have a big impact.
I often recommend starting with simple adjustments that support the spine.
1. Don’t Stay in One Position Too Long
Our bodies are built for movement.
If you work at a desk, try to:
- Stand up every 30–45 minutes
- Take a short walk
- Stretch your back or shoulders
Even a one minute movement break can help prevent stiffness.
2. Sort Out Your Sitting Setup
A supportive workstation can make a big difference.
Try to:
- Keep your screen at eye level
- Sit with your feet flat on the floor
- Keep your lower back supported
- Relax your shoulders instead of hunching forward
Perfect posture isn’t necessary but avoiding prolonged slouching helps.
3. Strengthen Your Core
Your core muscles act like a natural support system for your spine.
Simple exercises that can help include:
- Glute bridges
- Bird dog exercises
- Pelvic tilts
- Gentle planks
These movements help improve stability and reduce strain on the lower back.
4. Lift Smart, Not Hard
When lifting something heavy, remember this simple rule:
Use your legs, not your back.
That means:
- Bend your knees
- Keep the object close to your body
- Avoid twisting while lifting
- Move slowly and steadily
Your back will thank you for it.
How Chiropractic Care Can Help
When back pain persists or keeps returning, a professional assessment can be helpful.
In my clinic, chiropractic care focuses on improving how the spine and surrounding muscles move and function.
Treatment may include:
Spinal Adjustments
These are gentle, controlled movements applied to joints in the spine to help improve mobility and reduce stiffness.
Many patients say they feel looser and more comfortable afterwards.
Movement and Rehabilitation
Exercises tailored to your body can help strengthen weak areas and improve the way your spine handles daily activities.
Complementary Therapies
Depending on the situation, other treatments may also be used, such as:
- Shockwave therapy
- Spinal decompression therapy
- Sports rehabilitation techniques
These approaches aim to support the body’s natural healing process and restore healthy movement.
When Should You Get Your Back Checked?
Most episodes of back pain improve within a few weeks. However, it’s sensible to seek professional advice if:
- Pain lasts longer than a few weeks
- It keeps returning
- It interferes with sleep or daily activities
- Pain spreads down the leg
- You experience numbness or weakness
A proper assessment can help identify the underlying cause and guide the best approach to recovery.
Final Thoughts
Back pain can be frustrating especially when it seems to appear out of nowhere.
However, in many cases it’s your body’s way of asking for a bit more movement, balance, and support.
With the right combination of good habits, strengthening exercises and hands on care when needed, many people find their back becomes much more manageable.
If your back has been giving you trouble or you’d simply like to understand how to better support your spine, you’re always welcome to come in for a discovery visit.
We can chat about what’s been going on, assess how your spine is moving and explore whether chiropractic care could be helpful for you.
References
- American Chiropractic Association. (2023). Back Pain Facts and Statistics. American Chiropractic Association.
- National Health Service (NHS). (2023). Back Pain Overview: Causes, Symptoms and Treatment. NHS UK.
- National Institute for Health and Care Excellence (NICE). (2020). Low Back Pain and Sciatica in Over 16s: Assessment and Management (NG59). London: NICE Guidelines.
- World Health Organization (WHO). (2023). Musculoskeletal Conditions. World Health Organization Global Health Estimates
