​Dealing with back pain can be an overwhelming experience, with its impact felt in every aspect of daily life. It's important to understand that back pain is not uniform; it varies in duration and intensity, and is classified as either acute or chronic. There’s also a particular type known as sciatica, which has its own unique symptoms and causes.
 
This blog post aims to provide you with a clear understanding of the different types of back pain, helping you identify what you may be experiencing. Armed with this knowledge, you can make informed decisions about managing your pain effectively.
 
This blog aims to inform you of the specifics of acute and chronic back pain, and explain sciatica in detail, with links to comprehensive leaflets for further information on each condition, to help you better understand how my Sports Massage services in Hove may help, and more importantly,  give you the skills to help yourself.

Understanding your back pain is the first step towards managing it and improving your quality of life.

​Acute back pain is characterised by a sudden onset of discomfort in the back, typically stemming from a specific incident or injury. This type of pain is sharp and can be quite intense, serving as a signal from your body that something is amiss.
 
What Causes Acute Back Pain?
The causes of acute back pain are varied, but it often arises from muscle strains, ligament sprains, or other soft tissue injuries. These can result from a range of activities or events, such as lifting heavy objects incorrectly, abrupt movements, falls, or accidents.
 
Symptoms and Sensations
The sensations associated with acute back pain can include a stabbing or shooting pain, a deep muscle ache, or a limited range of motion in the back. You may also experience muscle spasms, pain that radiates to the buttocks or thigh, but usually not below the knee, and increased pain with movements or activities.
 
Duration
Acute back pain is typically short-term, lasting anywhere from a few days to a few weeks. It usually resolves on its own with self-care and there is no residual loss of function. The body’s natural healing process tends to take over, but being mindful of activities and posture can aid in a quicker recovery.
 
When to See a Medical Professional
It's important to seek medical attention if your back pain is severe and not improving with rest, if you have numbness or tingling, or if you experience weakness in your limbs. Additionally, if the pain is a result of a serious injury, or if it's accompanied by other symptoms like fever, you should consult a professional.
 
For a more detailed exploration of acute back pain, its causes, symptoms, and management strategies, please refer to my comprehensive [leaflet on acute back pain].

​Chronic back pain persists for a prolonged period, typically defined as lasting for more than three months. Unlike acute back pain, which is often related to a specific incident, chronic back pain can develop over time and is sometimes less directly associated with a single event.
 
What Causes Chronic Back Pain?
Chronic back pain can stem from a variety of factors. It may begin as acute pain but persist due to a failure to heal properly. In other instances, it could be linked to degenerative conditions such as arthritis, disc disease, or ongoing stress to the back muscles due to posture or occupational activities.
 
Symptoms and Sensations
The symptoms of chronic back pain can range from a continuous, dull ache to persistent, sharp pain. The discomfort may be intermittent or constant and could potentially disrupt sleep and daily activities. Chronic back pain may also lead to a reduction in flexibility and strength, affecting one's ability to perform routine tasks.
 
Differences from Acute Back Pain
The distinction between chronic and acute back pain lies not only in the duration but also in the nature of the pain. Chronic back pain may not always have a clear cause and can be more challenging to treat. It is often accompanied by psychological factors such as depression or anxiety, which can exacerbate the pain experience.
 
Risk Factors
Several risk factors increase the likelihood of developing chronic back pain, including aging, lack of regular exercise, prior injury, poor posture, and underlying medical conditions. Stress and smoking are also contributing factors that can affect back health.
 
For a deeper insight into chronic back pain, including potential treatment options and coping strategies, check out our detailed [leaflet on chronic back pain] which includes how physical therapy such as Sports Massage,  or Sports Therapy Interventions, offered here in my Hove based clinic,  could help.

Sciatica is a term that describes pain radiating along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body and can arise when the sciatic nerve is irritated or compressed.
 
Underlying Causes of Sciatica
The most common cause of sciatica is a herniated disk, bone spur on the spine, or narrowing of the spine (spinal stenosis) that compresses part of the nerve. This compression causes inflammation, pain, and often some numbness in the affected leg.
 
Symptoms of Sciatica
Pain that originates in the spine and radiates down the back of the leg is the hallmark of sciatica. You might feel discomfort almost anywhere along the nerve pathway, but it's especially likely to follow a path from your low back to your buttock and the back of your thigh and calf. The pain can vary widely, from a mild ache to a sharp, burning sensation or excruciating discomfort. Sometimes it can feel like a jolt or electric shock and can be worsened by prolonged sitting or sudden movements.
 
Distinguishing Sciatica from Other Back Pain
Sciatica is distinct from other types of back pain in that the pain originates in the spine but then extends down the back of the leg. Another characteristic feature of sciatica is that the pain is usually unilateral, affecting one leg.
 
Risk Factors
Risk factors for sciatica include age-related changes in the spine, such as herniated disks and bone spurs, obesity, occupation that requires you to twist your back, carry heavy loads, or drive a motor vehicle for long periods, prolonged sitting, and diabetes.
 
To understand more about the causes of sciatica, its symptoms, and how it is diagnosed and treated, you can check out my leaflet on (Leaflet on Sciatica) 

Seeking Treatment
 
When back pain disrupts your daily life, seeking professional advice is essential. The type of specialist you choose – whether a Graduate Sports Therapist,  physiotherapist, osteopath,  Sports Massage therapist, or another medical professional – will depend on the nature and severity of your pain, as well as your personal preference and the treatment philosophies that align with your own beliefs about health and wellbeing.  Based in central Hove, I offer a blended treatment approach of Sports Massage and Sports Therapy, utilising Massage, Joint Mobilisations, Manual Therapy, Medical Acupuncture, IASTM, Kinesiology taping and Exercise prescription.

When to Seek Professional help or Medical advise
You should consider scheduling an appointment if your back pain is severe or not improving with self-care tactics, or if it persists for more than a few weeks, or if it prevents you from engaging in normal activities. Additionally, if your back pain is accompanied by other symptoms like fever, weight loss, or significant leg weakness, or if you experience a change in bladder or bowel function, it’s crucial to seek medical advise immediately.
 
Self-Care Strategies
While waiting for your appointment, there are self-care strategies you can employ to help manage your pain. These may include applying heat or cold to the affected area, engaging in light activities that don't strain your back, and over-the-counter pain relief if necessary. Avoid activities that worsen your pain, and focus on gentle movements that keep you mobile without increasing discomfort.   Why not book an appointment with Kirsty for a sports massage or sports therapy session?  Sessions will include some home care exercise advise, as well as hands-on treatment.
 
Conclusion
 
In this post we’ve examined the distinct characteristics of acute, chronic, and sciatica-related back pain. Understanding these differences is important, as it informs the approach to managing and treating your condition. Acute back pain is typically a transient condition, whereas chronic back pain often requires a more comprehensive management plan. Sciatica is unique due to its specific pain pathway and may necessitate targeted treatments.
 
By being informed about the symptoms and risk factors for each type of back pain, you can make educated choices about your care. Seeking a proper diagnosis and professional medical advice should be your priorities if you experience persistent or severe symptoms.
 
If you're struggling with back pain and looking for personalised care and expert advice, don't hesitate to reach out to me. Make an enquiry today,  via the Contact page of the website.
 


Kirsty is a Graduate Sports Therapist with a BSc Hons Sports Therapy Degree and a Level 4 Diploma in Sports Massage.  She has been a clinical based therapist since 2005, has worked in Sussex Rugby and at the London Olympics,  and has been teaching Sports Massage and Anatomy since 2018.




Disclaimer: This article is intended for educational purposes only and should not be taken as professional medical advice. The information provided herein is based on general therapeutic knowledge,  and does not account for individual circumstances. It is crucial to consult with a qualified healthcare provider for diagnosis and treatment options tailored to your specific health condition.

As a graduate sports therapist, I’ve seen firsthand how physical recovery is only one part of the bigger picture when dealing with injury and pain. True recovery — and optimal performance — also depend on what’s going on upstairs: in the brain.

Sports Therapy treatments with Away Pain Therapy target dysfunction by calling on a number of therapeutic interventions, including; Soft Tissue / Sports Massage, Joint Mobilisation, Kinesiology Taping, Instrument Assisted Soft Tissue Manipulation, Rock Pod cupping, Stretching, Neuromuscular Techniques and Exercise Prescription.
BUT ! Did you know, that I also offer treatments which focus more on stress reduction and relaxation? Perfect for times when it is more than just your physical body that needs treating, such as during periods of emotional stress,  high work demands & deadlines,   increased performance needs or competition approach.

The Remedial Relaxation Treatment Combo incorporates body massage, reflexology,  face & scalp massage with energy work with the main focus on relaxation, (and this is the kicker) “relaxation” isn’t just about "feeling calm",  it actually changes the way your brain works……

Here’s how:
🌿 1. Reduced Cortisol = Better Brain Function
When we’re stressed, our brains release cortisol, the “stress hormone.” In small doses, it helps us react. But when cortisol sticks around for too long, it starts interfering with memory, focus, and even emotional regulation — especially in areas like the hippocampus and prefrontal cortex.
Massage therapy has been shown to lower cortisol levels significantly, giving the brain a chance to shift out of “fight or flight” and into a more balanced, healthy state.

🧘 2. Boost in ‘Feel-Good’ Neurochemicals
Relaxation techniques like massage trigger the release of neurotransmitters like serotonin and dopamine — both of which are crucial for mood, motivation, and even sleep quality. This chemical shift promotes emotional balance and enhances mental clarity.

🧠 3. Parasympathetic Activation = Brain Recovery Mode
Massage helps activate the parasympathetic nervous system — the body’s natural “rest and digest” mode. This gives your brain time to consolidate memory, regulate mood, and repair itself. It’s like pressing the reset button for your nervous system.

🔁 4. Increased Brain Plasticity Through Reduced Stress
Chronic stress impairs neuroplasticity — the brain’s ability to adapt and rewire. By reducing stress through relaxation, we’re actually supporting the brain’s ability to learn, adapt, and grow.


So next time you book a massage, know that you’re not just treating your muscles — you’re giving your brain a real boost. 🧠✨
You don't have to fall asleep during treatment to reap the benefits (although it really doesn't matter to me if you do drift off - as many people will).   Patients often discuss the trance-like journeys and dream-like states they enter during the Remedial Relaxation Treatment, drawing on the many body & brain benefits of this deeply relaxing, brain and body boosting 80 minute treatment. 

 Reduce stress and give your brain a break - call to find out more.

#Neuroscience #MassageTherapy #SportsTherapist #BrainHealth #Relaxation #MentalRecovery #StressRelief #PerformanceRecovery

​

​Injury occurs when the body is exposed to forces that it cannot process, manage or disperse, and are subcategorised into ‘Overuse’ & ‘Acute injuries’ (or ‘micro-trauma’ and ‘macro-trauma’).
 
Performing repetitive actions with poor technique, at regular intervals, may repeatedly overload the structures of the body, minimally, but repeatedly.  This regular exposure on the muscles, bones & joints (etc.) result in micro-trauma, as the structures struggle with the repeated micro damage, but fail to repair and regenerate fully, before being re-exposed. This is what is termed Overuse Injury.

There are a number of factors involved in developing an overuse injury, as detailed below (see Fig1.) but ultimately the exposure to overload, exceeds the time required for repair resulting in damaged tissue.

Understanding the WHY behind the onset of overuse injuries is the biggest challenge for your therapist, and is where our investigative skills come in to play!

Predisposing Risk factors for overuse injuries can also be considered as Extrinsic (something external to the body that can cause injury) or Intrinsic (being factors internal to the individual person) Fig 2. 
 
The second mechanism of injury is an acute exposure to stronger forces that acutely overload the structures beyond their capacity, moving them in a way they are not designed to move, or exceeding their ability to transmit the forces they are exposed to, resulting in macro-trauma or an acute injury.

​(that would be boring wouldn’t it!). 

The body is a complex machine, and therefore, understanding the mechanism of injury and locating the source of pain is not always a nice yellow brick road to follow.
 
Pain may not necessarily be coming from the site where it is felt.  Referred pain needs to be considered, as does the much more complex phenomenon of chronic pain.

Some medical conditions can masquerade as injury, with mimicking signs and symptoms so discussing your case with a qualified therapist is very important for not missing any red flags, and loosing time to seek medical advice.  If an injury remains unresponsive to treatment, seeking a second opinion or seeing your GP for further referrals is always advised.

The area of pain may not be the area of dysfunction!  In order for movement to occur smoothly, under full control and in a stabilised manner, the whole kinetic chain must work as a coordinated unit, with the separate body segments, or “links” (above and below the limb actually moving and functioning) all moving in smooth and co-ordinated sequences, starting from a proximal base of support (or stability).  This coordination throughout the kinetic chain results in a cumulative effective transfer of force and energy, resulting in controlled and efficient body movement and ultimately safe and effective movement.  A “kink” (injury or dysfunction) anywhere along this chain can result in excess strain or loading/over compensation (& therefore injury) to any muscle group/ or body segment further up or down the chain.  This is why rehabilitation exercises, and taking responsibility of your own injury is so key in a successful outcome – a therapists’ “hands on” treatment can be an excellent modality in your treatment journey, to ease out tension, release trigger points, stretch contracted muscle, break down scar tissue etc., but ultimately we cannot change how your body moves and stabilises' itself  (which is why I like to give exercises to all patients presenting with ongoing or acute issues and why I always encourage ((nag)) for you to do the exercises I set!) (It’s not just because I have turned into my mum).
 
With this is mind, let’s consider how the body moves when running.

The biomechanics of running is a combination of movements, swings and foot strikes that can be analysed and considered in sections when considering potential trigger factors for running related injuries.  Certain abnormal biomechanics have been clinically associated with certain lower limb injuries – and in my future blogs in this Running Injuries Series some of these will be considered – but the science of biomechanics is advancing with some research supporting these clinically noted associations, and some suggesting there is more to consider.   
In simplistic terms, running with optimum body mechanics should enable the kinetic chain to function effectively and transmit forces efficiently enough to not cause over or mis/dis use.
For example, free from excessive motion or restriction (which may cause asymmetrical mechanics and impact somewhere along the kinetic chain) the forces moving though the body should be transmitted effectively, reducing the risk of injury.  Now saying that, and completely contradicting myself! we must always consider that each individual has his or her own mechanical make-up and “normal” (due to structural characteristics), so variations will and do occur.  Although one person may have excessive “flat feet” (over pronation) they could be symptom free and never have had any issues, meaning although they don’t fit the text book profile of “ideal biomechanics”, we can’t consider their biomechanics to be somehow dysfunctional if they are injury free.

To briefly explain the biomechanics of running it is, similar to walking, broken down into stance and swing phases.  The stance phase is divided into contact, midstance and propulsion.  The swing phase divided into follow-through, forward swing and foot descent.  Unlike walking, there is a “flight phase” with running, when neither foot has contact with the ground.  These stance, flight and swing phases change in duration depending on the speed of running (jogging/sprinting), as does the portion of the foot that strikes the ground on landing. 

​It are these considerations that may be taken into account depending on the injury you present with, for example depending on your style of running you may be landing on different aspects of your foot, or your swing time and rhythm may be different or may be affected by commonly clinically associated muscular tightness/dysfunctions.
 
Now, finally, in our journey to understanding the concept of running injuries a little bit better, before moving onto specific body areas, and injuries commonly associated with running in the weeks to come,  let’ s consider quickly the phenomenon of pain.  

​Pain is not an accurate indication of tissue injury or damage! Yes, there are many pain-producing structures within the body that contain nociceptors (the receptors that “feel pain” and transmit these pain signals to the brain), but sometimes pain is reported without any detected localised damage or dysfunction, and sometimes pain is ‘referred’ to distant areas
 
Nociceptors (the pain receptors) can be “fired up” by chemical irritation (as present in inflammation in response to injury), and also by localised muscle spasms in response to an injury, or later, from fibrosities and scarring occurring from an injury repair.  This type of pain response is seen in acute pain presentations and has a clear physiological founding.  Now remember, pain is not transmitted from the site where you feel it, in fact pain is a message from the brain, in response to sensory information it receives, and then responds to (be that information be changes in chemical levels / pressure / stretch on the tissues at the area affected, changes in temperature, but also other sensory input such as sight / sound / touch).
 
Although pain is a useful and vital mechanism to prevent further harm and injury, pain can sometimes be present without any clear tissue damage, and when you enter the realms of chronic pain, things can get a lot more confusing.  Patients with no pain can image (XRAY/CT SCANS) with clear disc protrusions or disc ruptures in the lumbar spine, yet be completely unaware of their physical presentation as they are pain free and functioning well.   Therefore, pain is not a clear indication of lumbar vertebral issues with these patients.  Which leads to question where is the pain coming from and why is it there? Similarly, patients with Limb amputation can still experience pain in the limb that is no longer there.  If it is not from damaged structures, then what has caused the brain and central nervous system to overdrive pain signals?  And how can this impact of the diagnosis and management of injury?
 
Pain that has been present for more than 3 months is classified as chronic pain, and given that most structural injuries have “healed” within 3-6 months, this persistent pain COULD be attributed to more complex factors. It is important to consider the pain is coming from an over-sensitised nervous system, and there are many factors that could impact on that, to include;

• Our thoughts and emotions, mood states and stress levels can aggravate the nervous system
• Ingrained beliefs such as “I am in pain”,  “this hurts”, “I am injured”
• Diet and lifestyle – our fast paced life’s, things such as smoking/alcohol & certain foods can all sensitise our Nervous System
• Psychosocial impact on each individual – such as home life / social circumstances

All these factors need to also be considered when dealing with pain/ and or injury presentations, especially with ongoing pain.

So, as you can see, as I plan to move into more regional pain patterns and injuries associated with running, there are many different factors that may come into play with their management and resolution.  However, I hope this has pointed out some of the main pointers that I, as your therapist, is considering when you present with a niggle, and how you can become responsible for your own rehabilitation and injury resolution.
 
Thanks, and jump over to my socials to stay connected.

​I often refer to what I do as soft tissue therapy, but you may be unfamiliar with exactly what this term is.  Essentially, soft tissue therapy, is probably what you consider to be “massage”, but it is SO much more.  Let me explain why.

Yes, it is true that your treatment will include massage, and as a treatment medium,  massage can be exceptionally effective at breaking down adhesions, softening areas of tension, releasing restrictions, calming the nervous and muscular system,  and allowing patients to access the healing benefit of touch. 

But a well experienced soft tissue therapist will call on so much more than massage alone when compiling a treatment plan to help.
​
Soft Tissue Release (STR) / Myofascial Release (MFR), fascial work, Instrument Assisted Soft Tissue Massage (IASTM) and Muscle Energy Techniques (MET’s) also fall within the brackets of “soft Tissue therapy”.

​Additionally to that, a Graduate Sports Therapist can ALSO call on rehabilitation exercise prescription, be it a few simple stretches or some strengthening or proprioceptive exercises, given as “home work”, to consolidate the hands-on treatment and ensure progressions and improvements are encouraged and maintained.
 
Therapists often also have further qualifications, I hold certificates in Medical Acupuncture, Kinesiology Taping, ScarWork and other further qualifications, but there is abundant further education out there for a keen therapist (such as me, the eternal student!). 

​My treatments,  therefore have strong emphasis on clincal reasoning, and come from a sound understanding of functional anatomy, dysfunction and the mechanism of injury. 
However, with my roots in holistic therapies (I trained in reflexology when I undertook my initial sports massage diploma training), I am uniquely able to bring an intuitive and holistic approach to sessions, in order to offer a fully-rounded treatment suitable to all populations, which brings me on to my next point; Who is soft tissue therapy for?
 
In todays' demanding lifestyle, with occupational, emotional and personal-life demands high,  both physical and emotional pressure is presented by and stored within the body.  Therefore, EVERYONE could benefit from a Sports therapy treatment, and unlike popular belief, it is not solely for the sporting or active person.  Your occupation could place repepitive physical demands that overload structures within the body (I have treated numerous trades men presenting with "tennis elbow" who have never touched a racket).  Desk work, parenting and prolonged stress states can lead to chronic musculoskeletal conditions, negative postural adaptations and strain on the body which may benefit from treatment.

Still unsure?  Away Pain Therapy are at the end of the phone, or email - get in touch for a no obligation chat or to have any questions answered.