Back pain is the leading cause of disability in the UK. At some point in their lives, around 80% of adults will experience back pain significant enough to seek help. The good news: most cases resolve with simple self-care — and knowing what to do makes a real difference.

Types of Back Pain

Lower back pain (lumbar) is the most common. Upper back (thoracic) pain is less common but often related to posture. Sciatica — pain radiating from the lower back into the buttock, leg and sometimes foot — occurs when the sciatic nerve is compressed, most commonly by a herniated disc or bony overgrowth.

Acute back pain lasts less than 6 weeks and typically resolves fully. Sub-acute pain lasts 6–12 weeks. Chronic back pain persists beyond 12 weeks and requires a more complex management approach.

Common Causes

  • Muscle strain — the most common cause. Often from a sudden movement, poor lifting technique, or prolonged awkward posture.
  • Disc problems — herniated (“slipped”) disc pressing on nerve roots.
  • Osteoarthritis — wear-and-tear changes in the vertebral joints and discs, particularly in the over-50s.
  • Postural strain — prolonged sitting, poor workstation setup, sleeping on an unsupportive mattress.

OTC Treatment for Back Pain

Ibuprofen is the first choice for most back pain — it addresses both pain and any inflammatory component. Take with food. Paracetamol when NSAIDs are contraindicated. Topical diclofenac gel (Voltarol) applied to the affected area can provide localised relief with fewer systemic effects. Heat therapy — a heat pad or warm bath — relaxes muscle spasm and is as effective as medication for many people with non-specific back pain.

Exercise: The Modern Evidence

Rest is no longer recommended for acute back pain — it prolongs recovery. Staying as active as possible within pain tolerance is now the advised approach. Walking, swimming, gentle yoga and the McKenzie exercises (extension-based movements) all have evidence behind them. Physiotherapy referral is appropriate for sub-acute or chronic cases.

When to See a GP Urgently

Back pain with any of the following (“red flags”) needs urgent assessment: saddle anaesthesia (numbness in the groin/inner thighs), bladder or bowel dysfunction, fever, unexplained significant weight loss, pain worse at rest or at night, history of cancer, trauma, or onset in a child or teenager.

Shop Back Pain Products at Chemist 2 Customer. Related: Ibuprofen vs Paracetamol, Joint & Muscle Pain.