Spine and back pain guides
Conditions, stretches and symptoms explained from cited sources.
Conditions
Sciatica
The NHS says sciatica happens when the sciatic nerve, which runs from your lower back to your feet, is irritated or compressed. Its symptoms usually affect your bottom and the back of one leg. The NHS says the most common cause is a slipped disc, and that sciatica usually gets better in a few weeks to a few months, but can last longer.
Read more →Back spasms
A back spasm is a sudden, involuntary tightening of the back muscles, from a tiny twinge to a contraction strong enough to stop you moving. Cleveland Clinic says spasms from overusing the back may last a few days, or several weeks if a muscle is strained, and that bed rest is no longer recommended.
Read more →Pulled back muscle (back strain)
A pulled back muscle, or back strain, is an injury to a muscle or tendon in the back. It often follows lifting the wrong way, twisting, or an activity your body isn't used to. Cleveland Clinic says most people recover in about two weeks.
Read more →Herniated disc
A herniated disc, also called a slipped or prolapsed disc, is when the soft centre of one of the cushions between the bones of the spine pushes out and can press on a nerve. It is a common cause of low back and leg pain, and most people feel better within a few weeks or months without surgery.
Read more →Herniated disc in the neck
A herniated disc in the neck is when the soft centre of a disc between the neck bones pushes out. It can press on a nerve root, causing pain, tingling or weakness in the shoulder, arm or hand, or on the spinal cord itself, which can cause clumsy hands and trouble with balance. The AAOS describes different treatment for each.
Read more →Spinal stenosis
Spinal stenosis is a narrowing of the space inside the spine that holds the spinal cord and nerves, usually from age-related wear and tear. In the lower back it may cause pain, numbness or weakness in the legs; the AAOS says standing or walking usually makes the pain worse and people often feel better sitting or leaning forward.
Read more →Degenerative disc disease
Degenerative disc disease isn't really a disease. It describes the spinal discs wearing down with age, which happens to almost everyone after 40. It doesn't always cause symptoms; when it does, the most common are neck and back pain, which may come and go.
Read more →Pinched nerve (radiculopathy)
A pinched nerve, or radiculopathy, happens when a nerve root is squeezed or irritated where it leaves the spine. In the neck it may cause pain, tingling or weakness that spreads down the arm; in the lower back, pain or numbness can spread to the legs, as with sciatica. Cleveland Clinic says most people feel better within a few weeks; the AAOS says most people with a pinched nerve in the neck get better over time without treatment.
Read more →Stretches and exercises
Lower back pain stretches
This page gathers the stretches in the American Academy of Orthopaedic Surgeons (AAOS) Spine Conditioning Program, with the safety guidance that comes with them. The NHS suggests trying exercises and stretches for back pain, but says to stop if your pain gets worse and see a GP for advice. The AAOS says exercising to restore motion and strength to the lower back can be very helpful in relieving pain.
Read more →Sciatica stretches and exercises
The NHS advises starting gentle exercise as soon as you can with sciatica, and lists exercises and stretches among its main treatments. This page gathers several of the stretches that an NHS trust's sciatica programme and Cleveland Clinic describe, and the safety guidance its sources give.
Read more →Symptoms
Each guide organises information from cited sources (such as the NHS and AAOS) for general education. It is not medical advice. More guides are being added.
Looking into surgery or injections? Read the procedure guides: laminectomy, spinal fusion and epidural steroid injections.