The Back Pain Dilemma
The Back Pain DilemmaIf you’re dealing with low back pain, you’ve probably wondered: should I rest or should I move? Many patients visiting our chiropractors in Brighton ask this exact question. The answer might surprise you.
What the Research Really Shows
A comprehensive study of over 400 people with low back pain has revealed important insights that could change how you approach your daily activities.
The 24-Hour Effect: Activities That May Trigger Flares
Researchers found that certain physical activities were associated with increased risk of back pain flares within 24 hours:
- Lifting heavy objects – increased short-term risk
- Bending forward – associated with temporary flares
- Pushing or pulling – linked to next-day symptoms
- Twisting movements – triggered short-term discomfort
- Squatting – connected to brief flare-ups
Interestingly, sitting for longer periods was actually associated with a lower risk of immediate flares.
The One-Year Reality: No Long-Term Harm
Here’s the crucial finding: whilst these activities might cause temporary discomfort, none of them led to long-term disability or limitations in daily activities when researchers checked back a year later.
What This Means for You
Short-Term vs Long-Term: Understanding the Difference
Think of it like this: stubbing your toe hurts immediately, but it doesn’t cause permanent damage. Similarly, certain movements might trigger temporary back pain, but they won’t condemn you to a life of pain, disability and misery.
The research suggests:
- Yes, some activities may cause your back to flare up in the next day or two
- No, these same activities won’t make your condition worse over time
- Actually, staying active is generally beneficial for long-term back health
The Message from Sundial Chiropractors
This research supports what we tell patients here at Sundial: movement is medicine. Whilst you might experience temporary discomfort after certain activities, avoiding them altogether isn’t the answer.
Practical Advice for Managing Low Back Pain
Listen to Your Body (But Don’t Fear Movement)
- Expect some temporary discomfort with certain activities
- Use proper lifting techniques to minimise flare-ups
- Don’t catastrophise over short-term pain episodes
- Stay active despite occasional setbacks
When to Seek Professional Help
If you’re experiencing persistent low back pain, here at Sundial in Brighton we can help you develop a comprehensive, evidence-based approach to managing your condition. Our chiropractors work as a team with our physiotherapists and expert massage therapists.
Call to book an appointment or book online to get prompt relief.
Why Chiropractic Care for Low Back Pain?
It’s worth noting that spinal manipulation like chiropractic treatment is one of only a small percentage (approximately 10%) of low back pain interventions that actually has robust scientific evidence supporting its effectiveness. This places it amongst the most trusted approaches for back pain management.
What Sundial Chiropractic Clinics Can Offer
- Spinal manipulation and mobilisation – hands-on techniques to improve joint movement and reduce pain. Often described as “unlocking” stiff joints, these manual therapies can provide immediate relief and improved function
- Movement assessment – identifying which activities trigger your symptoms and developing strategies to perform them more safely
- Personalised exercise programmes – building strength and flexibility in the muscles that support your spine, tailored to your specific needs and daily activities
- Pain management strategies – practical techniques to manage flare-ups when they occur, helping you stay active rather than avoiding movement
- Postural advice – guidance on optimising your sitting, standing and sleeping positions for better spinal health
- Activity modification – learning how to lift, bend and twist more effectively to reduce the risk of flares whilst maintaining an active lifestyle
- Soft tissue therapy – addressing muscle tension and restricted movement patterns that contribute to low back pain
- Education and reassurance – understanding the science behind your pain, which research shows can significantly improve outcomes and reduce anxiety about movement
The goal isn’t to make you dependent on treatment, but to empower you with the knowledge, techniques and confidence to manage your back pain effectively and return to the activities you enjoy.
The Bottom Line
Low back pain doesn’t mean you’re fragile. This research proves that whilst certain movements might cause temporary flares, they won’t lead to long-term disability. The key is understanding the difference between short-term discomfort and actual harm.
As your local chiropractic team, we encourage you to stay active, move confidently and seek professional guidance when needed. Your back is stronger than you think. Activities like lifting, bending, and twisting might trigger short-term back pain flares, but they won’t cause long-term disability. Keep moving – your future self will thank you.
Source: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2842562
Frequently Asked Questions About Back Pain and Physical Activity
Will lifting heavy things damage my back permanently?
No. Whilst lifting may trigger a temporary flare-up of back pain within 24 hours, research shows it doesn’t lead to long-term disability or functional limitations. The key is using proper lifting technique and building strength gradually. At Sundial we can teach you safe lifting strategies to minimise short-term flares.
Should I avoid bending and twisting if I have low back pain?
Not necessarily. Although bending and twisting movements were associated with short-term increases in back pain flares, they weren’t linked to worse outcomes a year later. Avoiding these movements entirely can actually lead to stiffness and weakness. Instead, learn to perform them correctly with guidance from your chiropractor or physio.
Is sitting bad for my back?
Interestingly, the research found that sitting was actually associated with a lower risk of immediate back pain flares. However, prolonged sitting without movement isn’t ideal for overall spinal health. The best approach is to alternate between sitting, standing and moving throughout the day.
What’s the difference between a flare-up and actual damage?
A flare-up is a temporary increase in pain or discomfort, typically lasting hours to a few days. It doesn’t mean you’ve caused structural damage or made your condition worse long-term. Think of it like muscle soreness after exercise – uncomfortable in the short term, but not harmful.
How long does a typical back pain flare last?
Most back pain flares are short-lived, typically resolving within 24 to 72 hours. If your pain persists beyond a week or progressively worsens, it’s worth consulting our chiropractors in Brighton for professional assessment and management.
Can I exercise with low back pain?
Yes, absolutely. Exercise and staying active are among the most evidence-based treatments for low back pain. You might experience some discomfort during or immediately after certain activities, but this doesn’t mean you’re causing harm. In fact, staying active helps prevent long-term disability and improves overall back health.
What should I do when I get a back pain flare?
- Don’t panic – remember it’s temporary
- Stay as active as your pain allows
- Avoid prolonged bed rest (more than a day or two)
- Apply heat or cold therapy, whichever feels better
- Take over-the-counter pain relief if needed
- Gentle movement and stretching often help
- Contact your Sundial chiropractor if symptoms persist or worsen
How is chiropractic different from other back pain treatments?
Chiropractic care is one of approximately 10% of low back pain treatments with strong scientific evidence supporting its effectiveness. It uses hands-on techniques like spinal manipulation and mobilisation to improve joint movement, combined with exercise therapy, education and self-management strategies – all evidence-based approaches.
Will I need to see a chiropractor forever?
No. The goal of chiropractic care is to help you manage your back pain yourself. Initial treatment may involve several sessions to address acute symptoms, but the focus is on teaching you exercises, movement strategies and self-management techniques so you can maintain improvement long-term.
When should I be concerned about my back pain?
Seek immediate medical attention if you experience:
- Loss of bladder or bowel control
- Numbness in the groin or inner thighs
- Severe weakness in the legs
- Unexplained weight loss
- Pain at night that wakes you from sleep
- History of cancer with new back pain
- Fever accompanying back pain
For persistent pain without these “red flags”, booking an assessment with our chiropractors at Sundial is a sensible next step.
Can I prevent future back pain flares?
Whilst you can’t prevent all flares, you can reduce their frequency and severity by:
- Maintaining regular physical activity and exercise
- Building core and back strength
- Practising good lifting technique
- Managing stress (which can increase pain sensitivity)
- Staying at a healthy weight
- Not catastrophising about temporary pain episodes
- Working with a chiropractor to develop personalised strategies
Is it normal for my back to hurt after gardening or DIY?
Yes, it’s completely normal. Activities like gardening, DIY, lifting and bending often trigger temporary back discomfort, especially if you’re not accustomed to them. This doesn’t mean you’ve injured yourself – it’s simply your back responding to increased activity. The discomfort typically settles within a day or two. If not, book an appointment with our chiropractors in Brighton
Matthew Bennett is the founder and principal chiropractor at Sundial Clinics, bringing over 35 years of clinical excellence to patient care since qualifying in 1987. As former President of the British Chiropractic Association and a Fellow of the Royal College of Chiropractors, Matthew combines the highest professional credentials with proven expertise in sports chiropractic, having served as team chiropractor for Brighton and Hove Albion Football Club and the British Alpine Ski Team. His commitment to evidence-based practice, continuous professional development, and patient-focused care has established him as a trusted authority in musculoskeletal health. As former UK Director of Training for the Royal College of Chiropractors and a regular lecturer across healthcare disciplines, Matthew has shaped professional standards while serving as an expert witness and spokesperson for the profession. A dedicated athlete himself— achieving his karate black belt 2nd Dan in 2024—Matthew understands sports injuries and performance from personal experience, combining this insight with cutting-edge techniques to deliver rapid, lasting results for patients at his established Brighton practice.