Well, we’ve made it through week one of the summer holidays!
The kids have been at football camp this week, which they’ve absolutely loved. It’s been brilliant for them… and if I’m honest, very helpful for us too!
We were all set to head off to France on Friday, until Charlotte asked me a question on Sunday that every parent dreads:
“Have you checked Florie’s passport?”
Needless to say… I hadn’t.
It turns out she didn’t have enough validity left on her passport, something we only realised at the last minute. So, instead of packing the van, I found myself taking an impromptu trip up to Glasgow on Tuesday to sort out an emergency passport.
At the time of writing, we’re still waiting to see if it arrives in time, so our holiday plans are hanging in the balance. It’s a little frustrating but entirely our own fault! Hopefully, by the time you’re reading this, we’ll either be enjoying the French sunshine or finally on our way.
Back in the clinic, it’s been another great week. Megan delivered a fantastic workshop on knee pain, looking at how to keep people walking, running and staying active. The feedback was brilliant, so if you missed it, keep an eye out for her next talk, we’ll be announcing the details very soon.
With the weather staying warm and so many people making the most of the holidays, it’s a great reminder to keep looking after your body. Whether you’re walking more than usual, chasing the kids around, gardening, cycling or heading off on holiday, don’t ignore those little aches and pains. Getting on top of them early can make all the difference.
Have a fantastic week, enjoy the sunshine and if you’re off on holiday… check your passports!
See you soon,
Back Side Pain: It’s Not Always “Just a Sore Bum” Understanding why your backside hurts is essential for effective treatment and prevention.
Let’s be honest, back side pain isn’t exactly something people enjoy talking about.
Whether it’s a dull ache in one buttock after sitting all day, a sharp pain that shoots down your leg or discomfort every time you stand up, backside pain can make everyday life surprisingly difficult.
I see this regularly in the clinic. Many patients arrive convinced they’ve pulled a muscle, slept awkwardly or simply “got old overnight.” While those can contribute, the real cause is often somewhere else entirely.
The good news? Most cases of back side pain can be understood, managed and treated without surgery. The first step is understanding what’s causing it.
What Is Back Side Pain?
Back side pain refers to discomfort felt in the buttocks, lower back or the area where the pelvis meets the top of the legs.
The pain can range from:
- A dull ache
- Sharp stabbing pain
- Burning sensations
- Tightness
- Pins and needles
- Pain that travels down the leg
Sometimes the pain stays in one spot. Other times it spreads into the hip, thigh or even the foot.
The location of your pain often provides valuable clues about what’s really happening.
Common Causes of Back Side Pain
1. Sciatica
One of the most common reasons people experience back side pain is sciatica.
This happens when the sciatic nerve, the largest nerve in the body, becomes irritated or compressed.
You may notice:
- Pain on one side
- Burning down the leg
- Tingling or numbness
- Weakness
- Pain that’s worse when sitting
Many people think the pain starts in the buttock but the problem is often higher up in the lower spine.
2. A Muscle Spasm
You bend over to pick something up…
…and suddenly your back locks.
Sound familiar?
Many people are told they’ve “pulled a muscle.”
While the muscles certainly become painful, the spasm is often protective rather than the original problem.
The muscles tighten to protect the joints, discs and nerves in the lower back when something isn’t moving correctly. Rather than being the cause, the muscle spasm is often your body’s alarm system.
3. Sacroiliac (SI) Joint Pain
The SI joints connect your spine to your pelvis.
When these joints become irritated, they can produce pain that feels like it’s sitting deep inside one buttock.
People often notice:
- Pain when standing from sitting
- Discomfort climbing stairs
- Pain turning over in bed
- Tenderness over one side of the pelvis
4. Disc Problems
The discs between the vertebrae act like shock absorbers.
If one becomes irritated or bulges, it can place pressure on nearby nerves.
This may lead to:
- Pain in the buttock
- Pain down the leg
- Numbness
- Pins and needles
- Muscle weakness
Contrary to popular belief, not every disc issue causes severe back pain, sometimes the biggest symptom is pain in the backside.
5. Piriformis Syndrome
The piriformis is a small muscle deep in the buttock.
If it becomes tight, it can irritate the sciatic nerve, producing symptoms that closely resemble sciatica.
People who spend long hours driving or sitting are especially prone to this problem.
What Does Back Side Pain Feel Like?
Everyone experiences pain differently but common descriptions include:
- A deep ache in one buttock
- Sharp pain when standing
- Burning pain
- Pain after sitting
- Pain when walking uphill
- Pain travelling into the thigh
- Tightness that won’t stretch out
Some patients tell me it feels like they’re sitting on a golf ball.
Others describe it as someone sticking a screwdriver into their hip.
Neither description sounds enjoyable!
When Should You Be Concerned?
Most back side pain improves with the right treatment.
However, seek immediate medical attention if you develop:
- Loss of bladder or bowel control
- Significant leg weakness
- Numbness around the groin
- Severe pain following major trauma
- Fever with back pain
- Unexplained weight loss alongside pain
These symptoms require urgent assessment.
What Can You Do at Home?
While every case is different, these simple tips often help in the early stages.
Keep Moving
Complete bed rest usually makes recovery slower.
Gentle walking encourages circulation and keeps joints moving.
Avoid Sitting Too Long
Sitting places more pressure on the lower back than standing.
If you have a desk job:
- Stand every 30 minutes
- Walk for two minutes
- Stretch gently
Your spine loves movement.
Ice Early On
If the pain has come on suddenly after lifting or twisting, ice may help calm irritated tissues.
Apply for:
- 15 minutes on
- 45 minutes off
Repeat several times throughout the day if comfortable.
Gentle Mobility Exercises
Exercises such as:
- Cat Camel
- Child’s Pose
- Pelvic tilts
can often reduce stiffness and improve movement without placing excessive strain on the spine.
How Chiropractic Care Can Help
Every patient is different, which is why a proper assessment comes first.
Depending on what’s causing your pain, treatment may include:
- Chiropractic adjustments to improve spinal movement
- Sports rehabilitation exercises
- Spinal decompression therapy for suitable disc related cases
- Shockwave therapy for certain soft tissue conditions
- Acupuncture to help reduce muscular tension
- Strengthening exercises to improve long term stability
The goal isn’t simply to reduce pain, it is to improve how your body moves so the problem is less likely to return.
How Can You Prevent Back Side Pain?
Small daily habits often make the biggest difference.
Try to:
- Stay active every day
- Strengthen your core muscles
- Lift with your legs rather than your back
- Break up long periods of sitting
- Maintain good posture
- Stretch after long drives
- Build movement into your workday
Your spine is designed to move, not stay in one position for hours.
Frequently Asked Questions
Can back side pain go away on its own?
Yes. Mild muscular strains often settle within a few weeks. However, pain that persists, keeps returning, or travels down the leg should be assessed by a healthcare professional.
Is walking good for back side pain?
For many people, gentle walking helps reduce stiffness and encourages healing. If walking significantly increases pain, seek professional advice.
Should I use heat or ice?
Ice is often more helpful during the first 48 hours after a sudden injury. Heat may feel comforting later when muscles are simply tight rather than inflamed.
Can chiropractic help back side pain?
If the pain is related to spinal joints, muscles or certain nerve conditions, chiropractic care may form part of a comprehensive treatment plan after an appropriate assessment.
Final Thoughts
Back side pain can be frustrating, uncomfortable and sometimes worrying but it doesn’t have to control your life.
Whether your symptoms are coming from the lower back, the sacroiliac joints, irritated nerves or tight muscles, identifying the real cause is the key to finding lasting relief.
If your pain has been hanging around longer than expected, keeps coming back or is stopping you from enjoying everyday life, don’t simply put up with it.
Book a Discovery Visit with our clinic and let’s find out what’s really causing your back side pain so we can help you get back to doing the things you love. Click here to book or if you want to get an assessment then Book a consultation with a Chiropractor here
References
- National Institute for Health and Care Excellence. (2020). Low back pain and sciatica in over 16s: Assessment and management (NICE Guideline NG59).
- North American Spine Society. (2020). Evidence-based clinical guidelines for multidisciplinary spine care: Diagnosis and treatment of low back pain.
- American Academy of Orthopaedic Surgeons. (n.d.). Low back pain.
- Qaseem, A., Wilt, T. J., McLean, R. M., & Forciea, M. A. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain: A clinical practice guideline from the American College of Physicians. Annals of Internal Medicine, 166(7), 514–530.
- World Health Organization. (2023). Low back pain
If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
