Pain in the back (back pain)

Pain in the back and back pain is something bad! A sore back can make even a beautiful sunny day a gloomy affair. In this article, we want to help you become friends with your back again!

Here you will find good information that allows you to understand why you get back pain and what you can do about it. At the bottom of the article, you will also find exercises (including video) and so-called "acute measures" if your back has turned completely wrong. Feel free to contact us on Facebook if you have any questions or input.


In this article you can read about a number of topics, including:

  • Self-treatment
  • Common causes of back pain
  • Possible diagnoses of back pain
  • Common symptoms of back pain
  • Treatment of back pain
  • Exercises and training
  • Frequently asked questions about back problems


Self-treatment: What can I do even for back pain?

One of the most important things you do when you have back pain is to keep moving. Walking in combination with gentle self-exercises can help you soften tense muscles and stiff joints. However, we do not advise you to deal with pain for a long time, as this can lead to both complications and more complicated problems. Seek professional help (chiropractor or physiotherapist) if you have long-term back pain.

Other proprietary measures involve the use of trigger point / massage balls, training with training knitwear (primarily preventive), cooling muscle cream (e.g. Biofreeze) or use of combined heat / cold packing. The most important thing is that you take the pain seriously and do something about it.

Also read: - These Exercises You Should Know In Acute Back Pain


woman with back pain

Back Pain Affects An entire 80% of the Norwegian population

Back pain is a disorder that affects up to 80% of the Norwegian population. Over the course of a year, about half of us have had episodes of back pain, and about 15% have chronic back pain. This is a diagnosis that has large socio-economic costs for Norway - so why not focus more on preventive measures?


The Most Common Causes of Back Pain

The most common causes of back pain are because of tight muscles (knuckles) and low moving joints (locks). When the malfunction becomes too great it will result in pain and malfunction, as well as irritation of nearby nerves. We thus sum up three main reasons:

Dysfunctional Muscular
Malfunction in Joints
nerve Irritation

You can think of it as a gear that does not rotate in a mechanical construction - it will change how you work and thus result in damage to the mechanics. Due to this, it is important to treat both muscles and joints when working to reduce back pain.


Possible Diagnoses That Can Give You Back Pain

In the list below, we go through a number of different diagnoses that can cause back pain. Some are functional diagnoses and others are structural.

Arthritis (Arthritis)
pelvic locker
Erector spinae (back muscle) trigger point
Gluteus medius myalgia / trigger point (tight seat muscles can contribute to back pain)
Iliocostalis lumborum myalgia
Joint locker in lower back, chest, rib and / or between shoulder blades (interscapular)
muscle Knots / myalgia in the back:
Active trigger points will cause pain all the time from the muscle (e.g. quadratus lumborum / back stretching myalgia)
Latent trigger points provides pain through pressure, activity and strain
Prolapse of the lower back
Quadratus lumborum (QL) myalgia
Scoliosis (due to spine distortion, muscle and joint defects may be loaded)
Spinal stenosis of the lower back

So in summary, there are a number of possible causes and diagnoses for your back pain. The most common are due to muscle tension, dysfunctional joints and associated nerve irritation. Contact a chiropractor or physiotherapist to examine your back pain if they do not go away by themselves.


Frequently Asked Questions about Symptoms of Back Pain

Many of our readers have asked us questions about back pain over the years - and we have done our best to answer them. In the list below you can see some of the symptoms that people experience with back pain and complicating factors.


Pain in the back due to menstruation

Many women experience back and abdominal pain during menstruation. These pains can often overlap and make the discomfort extra severe. This is primarily due to hormonal changes and muscle tension.

Try to find relieving positions - emergency positions - for example lying flat with your legs placed on top of a chair. Or on the side with your legs pulled up towards you in the fetal position - and a pillow between your knees. In these positions, there will be the least possible pressure on the back and abdomen.


Pain in the Back of Stress

Many people experience a close relationship between stress and back pain. This is because stress can contribute to tense muscles which in turn can cause back, neck or even headaches. Corrective exercises, physical therapy, yoga and stretching are all useful remedies for stress-related muscle and skeletal disorders.


Pain in the back of Tempur

Many people are disappointed when they have bought an expensive tempur pillow or tempur mattress - only to experience that the pain does not get better, but rather worse. This is because tempur mattresses and tempur pillows are not suitable for all backs and necks. In fact, you run the risk of lying in a locked position all night, which in turn leads to constant strain on a specific area - this means that this area does not get the recovery it needs, which in turn can lead to back pain. Research has also shown that Deleting a pillow is not the best thing you can sleep on at the sore neck - and that you can actually avoid neck pain and headaches by changing pillows

Pain in the Back from Standing Long

Many parents experience back pain from standing on the sidelines and watching their children play a football match. Standing straight up and down for a long time puts a one-sided load on the back, in the same way as sitting positions, eventually it can start to ache in the muscles and you feel stiff and stiff. This may indicate less optimal core muscles - especially deep back muscles - or dysfunction in joints and muscles.

Pain in back after exercise

Sometimes you can be unlucky in training - even if you yourself felt that you had good technique while performing all the exercises. Unfortunately, during training, unfortunate incorrect loads or overloads can occur. This can happen to the most trained as well as those who have just started training. Muscles and joints can cause pain if they feel you are risking injury to them in any way. Physiotherapists and chiropractors especially see people who have lifted themselves by deadlifts or knee lifts, as these only require a small deviation from normal technique to give you pain. Exercise guidance, rest from exposed exercises and treatment are all measures that can help you.


Pain in my back as I bend forward

Purely biomechanically, it is the back tensioners and the lower joints that are involved in forward bending. So it can indicate dysfunction in the lower back - at the same time it can also occur with nerve irritation or prolapse.


Back pain when I'm sick

Many people experience that back pain worsens when they are ill. As many know, viruses, including the flu, can cause joints and muscle pain spread throughout the body. Rest, extra water intake and vitamin C are among the measures that can help you.


Pain in my back when I jump

Jumping is an explosive exercise that requires interaction between muscles and joints. Underlying myalgia and joint restriction can be painful. If the pain only occurs when you land, it may indicate that you have a compression irritation in the lower back.


Sore Back When I Lie Down

In this category, many with ongoing or past pregnancies will recognize themselves. Being hurt in the back when lying down is often linked to the pelvic joints.

If you have lower back pain when lying down this may indicate pelvic dysfunction, often combined with lumbar and gluteal myalgias. Especially Pregnants have increased incidence of back pain When lying down, this is often related to reduced pelvis and lower back function.


Pain in my back when I breathe

When we breathe, the chest expands - and the joints in the back move. Locking in the rib attachments is often the cause of mechanical breathing pain.

Pain in the back when breathing can be caused rib dysfunction combined with muscle tension in the rib muscles and inside shoulder blades. These types of ailments usually occur in the chest / mid-back and tend to cause sharp and stabbing pain.


Pain in my back when I sit

Sitting puts a very high load on the lower back. Sitting position provides among the highest pressure you can achieve against the lower back - this can over time irritate both joints, muscles, discs and nerves.

If you have an office job, it is recommended that you take several micro breaks during the working day to remove the pressure from your back and neck - and that you work actively with softening exercises in your free time.


Pain in the back during breastfeeding

Breastfeeding is hard on the back. Breastfeeding is performed in a static position that puts strain on certain areas of the back. Especially the thoracic spine, neck and between the shoulder blades are areas that can be painful when breastfeeding - and give characteristic deep, burning and aching pain.

Breastfeeding is also performed regularly so that the load on the area increases and increases, without adequate restitution for muscles or joints. Corrective exercises, physical therapy, breastfeeding and stretching can all be useful measures.


Pain in the back and other places

Many also experience that in addition to having back pain, they also get pain elsewhere in the body - some of the most common include:

  • Pain in the back and legs
  • Pain in the back and pelvis
  • Pain in the back and groin
  • Pain in the back and leg
  • Pain in the back and thigh
  • Pain in the back and seat muscles

Back pain can often be referred to if there is also nerve irritation - which can occur due to disc injuries (disc flexion or prolapse) or dysfunction in muscles and joints.


Treatment of Back Pain

We recommend that you seek medical examination and treatment only for your back pain with a public health professional with expertise in muscle and joint pain. This is because these professions are subject to HELFO and thus the professions are title protected, and that education and competence requirements are regulated by law.

The three publicly licensed professions are chiropractor, physiotherapist and manual therapist. These professions primarily address musculoskeletal problems with the following treatment techniques:

  • Joint Mobilization
  • Muscular work
  • Nerve tension techniques
  • Tendon tissue treatment
  • Exercises and Training Guide

Other techniques used, depending on the individual's expertise, may include:

  • Intramuscular Acupuncture (Dry Needle)
  • Musculoskeletal Laser Therapy
  • Therapeutic Ultrasound
  • Shockwave Therapy


Find a Clinic

Do you want help finding a recommended clinician near you? Contact us and we will do our utmost to help you.

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Exercises and Training against Back Pain

Research says it - everyone you know says it. Exercise and exercise are good for your back. But sometimes it can be extremely difficult to fight the high doorstep mile - we are all familiar with that.

The fact is, nevertheless, that exercise and exercises are of great benefit in reducing back pain and improving your function. Wouldn't it have been nice with minor back pain? Visit Our Youtube channel (click here) and see all the free training programs we offer there. Such as this training video against tight back muscles.

VIDEO: 5 Exercises against Tight Back Muscles

In the video above you can see five good exercise exercises chiropractor Alexander Andorff which can help you reduce your back pain. Feel free to subscribe to our YouTube channel (the link opens in a new window) for more free exercise programs like this.


Overview - Exercise and exercises for back pain and back pain

5 Good Exercises Against Sciatica

5 Yoga Exercises Against Back Stiffness

6 Exercises for Acute Low Back Pain


Violence advice against Pain in the Back

At the opposite end of what we stand for - research-based treatment and advice - we find the old women's advice. Some of them with undertones on things that can help, but also some things that are pretty crazy.

We are often sent so-called old women's advice on what can help with various types of pain and ailments. In many of our articles, we have chosen to publish some of them, with a humorous tone, and ask that these are not taken seriously - but that they rather give you a good laugh where you sit with a sore back.


Remedies: Onions for Back Pain

The Council goes as follows. You split a raw onion in half before rubbing one half against the aching portion in the back. It is claimed that the onion juice itself works pain-relieving. On the other hand, we are extremely skeptical and probably think that this will only give you a persistent sore back that smells of raw onions. Lovely.

Nurse advice: Mortuary for Back Pain

Yes, you read that right. One of the craziest suggestions we have been sent is to boil a decoction of anthill (preferably dead anthill as the submitter wrote…) and water. The decoction is then applied to the back. Please, do not do this.

Remedies: Plastic bag for back pain

You may have thought that plastic was a plague and a nuisance to our nature? Well, not according to this submitter. He believes that it is the cure for back pain. Forget physical therapy - find a plastic bag instead (read: miracle cure for back pain) and then place it directly on the skin where the pain is.

The submitter then reported that he was sweating on the area - and that he was sweating out the pain over time. The chance is probably rather greater that the cause of the pain, perhaps muscle tension, calmed by itself. But we appreciate the ingenuity.


  1. NHI - Norway's Health Informatics.
  2. Bronfort et al. Spinal Manipulation, Medication, or Home Exercise With Advice for Acute and Subacute Neck Pain. A Randomized Trial. Annals of Internal Medicine. January 3, 2012, vol. 156 no. 1 Part 1 1-10.
  3. Health Directorate. Welfare gain from physical activity. web:
  4. SINTEF. Sickness absence 2011. Web:

Frequently Asked Questions About Back Pain:

Can you get gout in the back?

Gout occurs very rarely in the back. There have been isolated cases where it has been seen that uric acid crystals have given rise to lumbar stenosis, but as I said, this is extremely rare. 50% of gout occurs in the big toe. Then the heels, knees, fingers and wrists follow in 'normalcy'. As mentioned, it is very rare for gout to occur in the back. But gout can provide a basis for kidney stone buildup - which can potentially cause sharp, very severe back pain.

Can foam rolls help me with my back?

Answer: Yes, a foam roller / foam roller can help you in part, but if you have a problem with your back, we recommend that you contact a qualified healthcare professional in musculoskeletal disciplines and get a qualified treatment plan with specific specific exercises.

Has had a stretch in the back and now it hurts to breathe. What could it be?

It sounds like you are describing what is called a rib lock - this is when the facet joints of the thoracic vertebrae 'lock' in combination with the rib attachments (costal joints). This can occur suddenly and can cause pain within the shoulder blades which is aggravated by rotation of the upper body and by deep inhalation. Often, joint treatment in combination with muscular work by a chiropractor or manual therapist can provide relatively quick symptom relief and functional improvement. It is otherwise recommended to walk and keep moving within what you can.

Has radiation down the legs after a fall on the back. Why?

Radiation and tingling down the legs can only stem from irritation / pinching against the sciatic nerve, but there can be varying reasons why one experiences nerve pain in the legs. It can be due to lumbar prolapse / lumbar prolapse / disc disease that puts pressure on nerve roots (which go down the legs - also in so-called dermatomes) - or it can be due to tightening of muscles (eg piriformis syndrome) that puts pressure on the nerve. If you experience radiation in both legs, it is unfortunately suspected that the irritation / pinching is central / central, and one of the most common reasons for this is a central disc prolapse with pressure on both nerve roots (hence radiation in both legs). We recommend that you consult a clinician and have the injury diagnosed.

Has hurt in the middle of the back. What's that part of the back?

Pain in the middle or middle part of the back is synonymous with pain in the chest. Print here to read more about it.

Why do you get back pain?
Answer: Pain is the body's way of saying that something is wrong. Thus, pain signals must be interpreted as meaning that there is a form of dysfunction in the area involved, which should be investigated and further remedied with proper treatment and exercise. Causes of back pain can be due to sudden misload or gradual misload over time, which can lead to increased muscular tension, joint stiffness, nerve irritation and, if things have gone far enough, discogenic rash (sciatica).

What should be done with a sore back full of muscle knots?

Reply: muscle knots have most likely occurred due to a misalignment of the muscles or a misalignment. There may also be associated muscle tension around the facet joints in the vertebrae and joints. Initially, you should get qualified treatment, and then get specific exercises so that it does not become a recurring problem later in life.

||| Related questions with the same answer: «Has got muscle knots on the side of the lower back. What should I do? ”

Why do I get lower back pain?

Answer: At the bottom of the back we find the vertebrae L5-S1, this becomes a vulnerable area if you do not have adequate core muscles or if you are under a lot of stress in everyday life. Causes of pain may be due to, among other things, back pains, muscular tension, discogenic causes or nerve irritation.

Sometimes have click sounds in the back with pain. What could it be?

Clicking sound or cavitation in the back is due to movement / pressure changes in the facet joints (the attachment points between the joints in the back) - these can make sounds if there is dysfunction in the area that needs some attention. It is often due to too little support muscle in the area in combination with so-called facet joint locks (popularly called 'locks') - we recommend that you get help with your joint problems from a chiropractor or manual therapist and then receive training guidance / specific exercises to strengthen the areas that need increased support / strength.

Has hurt in the back when I work too much. Why am I hurt in the back when I work?

You answer your own question by saying that you are overloading yourself - without having sufficient capacity to do so. Two suggestions for solutions:

  1. If you have a static office job, then you should actively try to limit the time you spend during the work day. Get regular small walks during the work day and also do light exercises.
  2. If you have a heavy job that involves a lot of lifting and twisting, then you must be aware that this will lead to strain injuries if you do not have sufficient strength and function in the muscles and joints to do so. This is something that often occurs among nurses and home nurses because they often have to make sudden lifts or work in unfavorable dysergonomic positions.

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