Pain by Body Area: Neck, Back, Shoulder & More

The most common cause of lower back pain is muscle strain or ligament sprain, often triggered by sudden movement, poor posture, or prolonged sitting. Disc-related issues — such as a disc bulge or degeneration — are also common, particularly in people over 35. In the vast majority of cases, lower back pain is not caused by anything serious and improves significantly with gentle movement, targeted exercises and postural adjustments.

In most cases, gentle movement is beneficial and recommended — even during a flare-up. Complete rest tends to slow recovery and can allow muscles to weaken further. The key is to choose the right exercises at the right intensity. Each guide on this site includes specific advice on what to do during an acute episode and which movements to avoid. If your pain is severe, worsening, or accompanied by symptoms like numbness, tingling, or bladder changes, seek medical advice before exercising.

Acute neck pain — for example after sleeping awkwardly or a sudden strain — typically resolves within a few days to two weeks with gentle movement and appropriate care. Persistent or recurring neck pain linked to posture, muscle weakness or a disc problem may take longer to fully resolve, but most people see significant improvement within four to eight weeks of consistent exercise. If neck pain radiates into the arm, causes tingling or weakness, or follows a traumatic incident, seek professional assessment.

A muscle strain causes localised aching, tightness or tenderness in the affected muscle, and pain is usually made worse by moving or stretching that muscle. A trapped or compressed nerve (such as a pinched nerve in the neck or sciatic nerve in the lower back) typically produces symptoms that travel away from the spine — such as sharp or burning pain, tingling, numbness, or weakness down the arm or leg. If your pain follows a nerve-like pattern rather than staying local, the exercises and guidance in the relevant body area guide will help you identify whether nerve involvement is likely.

See a doctor promptly if your pain: came on after a significant accident or fall; is accompanied by bladder or bowel changes; causes progressive weakness in your arms or legs; is accompanied by unexplained weight loss, fever or night sweats; or is getting steadily worse despite rest and gentle movement. These symptoms can indicate a more serious underlying cause that needs medical assessment. For all other musculoskeletal pain, the guides on this site are designed to help you self-manage effectively — but if you are unsure, always seek professional advice.