Pain & Injury Guide

Not sure what is behind your ache, niggle or injury? Type what you are feeling in your own words, such as “pain down my leg” or “sore heel in the morning”, or choose the part of the body below. You do not need the exact medical term. Each guide explains in plain English what it can mean, what often contributes, general self-care, when to see a doctor, and how an osteopath may be able to help.

Browse by area of the body

• Head and jaw

• Head and jaw Tension headache Why tension-type headaches happen, how they differ from migraine and neck-related headaches, what often helps, and the warning signs that need medical advice.
• Head and jaw Headaches from the neck How headaches linked to the neck differ from other types, what can contribute, general self-care and when to see a doctor.
• Head and jaw Jaw pain and clicking (TMD) Why the jaw joint can click, ache or lock, what often contributes, simple self-help from the NHS, and when jaw pain needs urgent attention.
• Head and jaw Migraine How migraine differs from other headaches, what can trigger it, what the NHS lists for self-care and treatment, and which headaches need emergency help.

• Neck

• Neck Neck pain and stiffness Why necks get stiff and sore, what tends to contribute, general self-care and the warning signs that need prompt medical attention.
• Neck Stiff neck after sleeping Why you can wake up with a stiff, locked or painful neck, how long it usually takes to ease, sleeping positions and pillows, and when it needs checking.
• Neck Whiplash What whiplash is, why symptoms can appear hours after a jolt, what the NHS advises for recovery, and the warning signs that need urgent help.
• Neck Trapped nerve in the neck (arm pain) Why a nerve in the neck can cause pain, pins and needles or weakness in the arm and hand, how long it usually takes to settle, and the signs that need urgent help.
• Neck Dizziness and neck pain Why dizziness has many possible causes, what is known about dizziness linked to neck problems, and the symptoms that mean urgent medical help.
• Neck Rounded shoulders and text neck What 'text neck' and forward head posture are, what a 2026 review found about exercise for neck pain with forward head posture, and practical changes that help.

• Shoulder

• Shoulder Shoulder pain A guide to why shoulders become painful, what tends to contribute, general self-care and the signs that need medical attention.
• Shoulder Frozen shoulder What frozen shoulder is, how it typically progresses through painful, stiff and recovering stages, and when to see your GP.
• Shoulder Tight shoulders and muscle knots Why shoulders and the base of the neck get tight, sore and knotted, how stress, screens and sleep play a part, and what tends to help.
• Shoulder Shoulder pain at night Why shoulder pain is often worse at night, sleeping positions that can help, and the signs that night pain needs to be checked by a doctor.
• Shoulder Swimmer's shoulder Why shoulders get sore with swimming, how training load and technique play a part, how to adjust your sessions, and when to get it assessed.
• Shoulder Rotator cuff and impingement What 'rotator cuff related shoulder pain' means, why scan findings often do not explain the pain, how long recovery tends to take, and how exercise is used.

• Elbow, wrist and hand

• Elbow, wrist and hand Tennis elbow Explains tennis elbow (lateral elbow pain): what it feels like, why it is not just for tennis players, and general self-care.
• Elbow, wrist and hand Carpal tunnel syndrome Why a squeezed nerve at the wrist causes tingling and numbness, why it is often worse at night, the NHS self-help advice, and when to see a GP.
• Elbow, wrist and hand Wrist and hand pain Why wrists ache and hands tingle, how carpal tunnel symptoms typically show up, and when to speak to your GP.
• Elbow, wrist and hand Golfer's elbow What golfer's elbow is, why it affects people who have never played golf, how long it usually takes to settle, and what tends to help.
• Elbow, wrist and hand Thumb-side wrist pain (de Quervain's) Why the thumb side of the wrist can become painful, why it is common in new parents, simple self-care, and when to get it checked.
• Elbow, wrist and hand Trigger finger Why a finger or thumb can catch, click or lock in a bent position, what the NHS suggests you try, and when to see your GP.
• Elbow, wrist and hand Repetitive strain injury (RSI) What RSI means, who gets it, why pain in the arm, wrist and hand builds with repetitive tasks, and the NHS advice on staying active and when to see a GP.
• Elbow, wrist and hand Thumb base arthritis Why the base of the thumb aches with gripping and twisting, what helps day to day, and when to see your GP.
• Elbow, wrist and hand Numb little finger (ulnar nerve) Why the little and ring fingers go numb, how the ulnar nerve at the elbow can be irritated, what helps, and when to get checked.

• Upper back and ribs

• Upper back and ribs Mid-back pain Why the middle of the back becomes sore, what tends to contribute, general self-care and the warning signs to look out for.
• Upper back and ribs Rib pain and costochondritis Why the ribs and the joints at the front of the chest can become painful, how it differs from heart-related pain, and when chest pain needs emergency help.

• Lower back and sciatica

• Lower back and sciatica Lower back pain A plain-English guide to lower back pain: why it happens, what usually helps in general, and the warning signs that mean you should seek medical help.
• Lower back and sciatica Sciatica What sciatica is, why leg pain from the lower back happens, general self-care, and the symptoms that need urgent medical attention.
• Lower back and sciatica Slipped (herniated) disc What a slipped disc is, why it causes back and leg pain, how most people recover, what the NHS advises, and the emergency signs to know.
• Lower back and sciatica Spinal stenosis Why a narrowed spinal canal can cause leg pain, heaviness or numbness on walking that eases with sitting or leaning forward, and what helps.
• Lower back and sciatica Back and pelvic pain in pregnancy Why back and pelvic girdle pain are common in pregnancy, what the NHS suggests for self-care, and the symptoms that mean you should contact your midwife or GP.
• Lower back and sciatica SI joint pain What the sacroiliac joints are, what can irritate them, what tends to help, and which features of back and buttock pain should be checked by a GP.
• Lower back and sciatica Back spasm and sudden back pain What a back spasm is, why it often follows an ordinary movement, what the NHS advises, and which symptoms mean you should not wait it out.
• Lower back and sciatica Tailbone (coccyx) pain Why the tailbone hurts, what makes sitting painful, how long it can last, and practical ways to sit and manage it.

• Hip, groin and pelvis

• Hip, groin and pelvis Hip pain A guide to hip pain: why the location of the pain matters, common contributors, general self-care and when to seek medical help.
• Hip, groin and pelvis Outer hip pain (GTPS) Why the outer side of the hip hurts, especially lying on that side, what contributes, how long it usually takes to settle, and what helps.
• Hip, groin and pelvis Groin strain What a groin strain is, how it happens in sport, what the NHS suggests in the first few days, a few gentle exercises, and other groin problems to rule out.
• Hip, groin and pelvis Buttock pain The common reasons for a deep ache in the buttock, from the lower back and sciatic nerve to the hip tendons and sit bone, and when it needs checking.
• Hip, groin and pelvis Piriformis syndrome What piriformis syndrome is, how it differs from sciatica from the spine, what usually helps, and why it can be hard to diagnose.
• Hip, groin and pelvis Hip impingement (FAI) What femoroacetabular impingement is, which movements it tends to affect, and what the NHS says about managing it with and without surgery.
• Hip, groin and pelvis Snapping or clicking hip Why the hip clicks or snaps, the three common causes, what helps, and which signs suggest a problem inside the joint.

• Knee and leg

• Knee and leg Knee pain Why knees become sore, including pain around the kneecap, what tends to contribute and the warning signs that need prompt assessment.
• Knee and leg Hamstring strain What a hamstring strain feels like, how recovery generally progresses, and when to seek assessment rather than manage it yourself.
• Knee and leg Shin splints Why shin pain develops in runners and walkers, what contributes, general self-care and when it may be something more serious such as a stress fracture.
• Knee and leg Knee pain on stairs (runner's knee) Why pain around or behind the kneecap shows up on stairs, squatting and after sitting, what contributes, how long exercise takes to help, and when to get it checked.
• Knee and leg Jumper's knee Why the tendon just below the kneecap becomes painful with jumping, running and sport, how loading exercise helps, and what recovery typically involves.
• Knee and leg ITB syndrome Why the outer knee becomes sore in runners and cyclists, what contributes, and the usual route back to training.
• Knee and leg Calf strain What a pulled calf muscle feels like, how to look after it in the first few days, how long it takes, and when calf pain could be something more serious.
• Knee and leg Knee locking and meniscus tears What a meniscus tear feels like, why a knee can lock, catch or give way, and the symptoms that need urgent assessment.
• Knee and leg Restless legs What restless legs syndrome feels like, why it is worse in the evening, what the NHS suggests, and when to see your GP.
• Knee and leg Knee osteoarthritis How knee osteoarthritis feels, why exercise and weight management are the core treatments, and how and when injections and surgery are considered.
• Knee and leg Swollen or unstable knee Why a knee swells or gives way, what to do after a twist or injury, and which signs mean you should be seen promptly.
• Knee and leg Pain behind the knee (Baker's cyst) What a Baker's cyst is, how it feels, what usually causes it, and the warning signs that can mean a burst cyst or a blood clot.

• Foot and ankle

• Foot and ankle Heel pain Why the underside of the heel hurts, especially with the first steps of the day, what contributes and what generally helps.
• Foot and ankle Achilles tendon pain A guide to Achilles tendon pain at the back of the heel, why it develops in runners and active people, and the signs that need urgent attention.
• Foot and ankle Sprained ankle What to do after rolling your ankle, how recovery typically progresses, and the signs that mean you need an X-ray or urgent assessment.
• Foot and ankle Ball of foot pain (Morton's neuroma) Why the ball of the foot can burn, tingle or feel like a pebble under the toes, what contributes, and the NHS self-help advice.
• Foot and ankle Bunions and big toe pain What bunions and a stiff, arthritic big toe joint are, what helps with footwear and pain, and when treatment or referral is considered.
• Foot and ankle Inside ankle and arch pain Why the inside of the ankle and arch of the foot can hurt, how it relates to flat feet, how long it takes to improve, and what helps.

• Sport and training

• Sport and training Running injuries and training load Why runners pick up niggles, what research says about previous injury and training load, and how to adjust before a niggle becomes a layoff.
• Sport and training Returning to training after a break How to restart running or the gym after illness, injury, holiday or a busy spell, why previous injury matters, and how to tell soreness from a problem.
• Sport and training Cyclist's neck and back pain Why cycling can aggravate the neck and lower back, what a cycling clinic study found, and practical changes to try, including a bike-fit check.
• Sport and training Cyclist's knee pain Why cycling can irritate the knee, what a cycling clinic study found about knee pain, and the usual things to check: fit, load and strength.
• Sport and training Gym and lifting shoulder pain Why shoulders are one of the most common sore spots for lifters, what a 2026 survey found, and how to keep training while a shoulder settles.
• Sport and training Gym and lifting back pain Why lifters get lower back pain, what a 2026 survey found, how to keep training sensibly, and when back pain is more than a strain.
• Sport and training Swimmer's neck pain Why swimming can aggravate the neck and upper back, how common it is according to a 2025 review, and what to adjust in the pool.
• Sport and training Recovery after a marathon or ultra What soreness is normal after long events, what helps recovery, and the warning signs of a medical problem or injury that should not be ignored.

• Whole body and everyday aches

• Whole body and everyday aches Muscle spasm and cramp Why muscles suddenly tighten into spasm or cramp, what tends to contribute, general self-care and when to speak to your GP.
• Whole body and everyday aches Joint pain and osteoarthritis A clear guide to osteoarthritis and joint pain: what changes in the joint, why movement matters and when to seek medical advice.
• Whole body and everyday aches Desk and posture aches Why sitting for long periods leaves you sore, why there is no single perfect posture, and simple ways to make desk days easier on your body.
• Whole body and everyday aches Sports injury niggles A practical guide for runners, swimmers and gym-goers on managing everyday niggles, adjusting training load and knowing when to get a problem checked.
• Whole body and everyday aches Muscle soreness after exercise (DOMS) Why muscles feel sorest a day or two after hard exercise, how long it lasts, what the research says about stretching, and when soreness is something more.
• Whole body and everyday aches Clicking and cracking joints Why joints click and pop, whether cracking your knuckles or back causes arthritis, and when clicking is worth getting checked.
• Whole body and everyday aches Morning stiffness Why joints and muscles feel stiff on waking, how a short wear-off differs from stiffness that lasts longer, and when morning stiffness should be checked.
• Whole body and everyday aches Fibromyalgia and widespread pain What fibromyalgia is, the symptoms the NHS lists, what tends to help, and why a GP assessment matters when aches are widespread.
• Whole body and everyday aches Pins and needles and numbness Why limbs tingle or go numb, the common back, neck and wrist causes, and the signs of stroke and spinal problems that need emergency help.
• Whole body and everyday aches Persistent (long-term) pain Why pain can continue after tissues have healed, what keeps a sensitive nervous system going, and what tends to help, from pacing and graded activity to sleep.
• Whole body and everyday aches Aches after having a baby Why back, pelvic and wrist aches are common after birth, practical advice on lifting, feeding and posture, and the symptoms to report to your midwife or GP.
• Whole body and everyday aches Hypermobility and joint pain What joint hypermobility is, how it relates to hypermobility spectrum disorder and Ehlers-Danlos syndromes, what helps, and when to see your GP.
• Whole body and everyday aches Pain that wakes you at night Why aches are often worse at night, how to tell positional pain from pain that needs a medical check, and practical steps for sleeping with pain.
• Whole body and everyday aches Aches from driving or long journeys Why long drives and journeys leave you stiff and sore, practical ways to reduce it, and why you should keep moving on a long journey.
• Whole body and everyday aches Stress, sleep and muscle tension How stress and poor sleep show up as muscle tension and aches, what the NHS suggests for self-help, and when to ask for support.

• Questions about osteopathy

• Questions about osteopathy Osteopath vs physiotherapist vs chiropractor A plain-English comparison of osteopaths, physiotherapists and chiropractors in the UK: how each is regulated, how they overlap, and how to choose.
• Questions about osteopathy Your first osteopathy appointment A step-by-step guide to a first osteopathy appointment: the conversation, the examination, consent, what to wear, and what happens afterwards.
• Questions about osteopathy Is osteopathy safe? What the research says about the safety of osteopathic and other manual therapy, the common mild side effects, who should take extra care, and what to tell your osteopath.
• Questions about osteopathy Does osteopathy work? An honest summary of the research on osteopathy and manual therapy: where the evidence is strongest, where it is weak, and why exercise and advice matter.
• Questions about osteopathy Do I need a referral? Whether you need a doctor's referral to book an osteopath, how NHS and private osteopathy differ, and what to check if you are claiming on insurance.
• Questions about osteopathy How much does an osteopath cost? What affects the cost of osteopathy, typical session lengths, what Lance Peterson Osteopathy charges, and what to ask before you book.
• Questions about osteopathy How many sessions will I need? An honest answer on how many appointments are typical, what research says about manual therapy alongside exercise, and how to judge whether treatment is working.
• Questions about osteopathy Does osteopathy hurt? What osteopathic treatment usually feels like, why some people feel sore afterwards, how long it lasts, and when to get advice.
• Questions about osteopathy Do I need a scan or X-ray? When scans are and are not useful for back, shoulder and joint pain, why scan findings often do not explain pain, and who can arrange one.
• Questions about osteopathy Rest or keep moving? What the NHS and NICE advise about staying active with back pain and tendon pain, how to pace yourself, and when rest and protection are sensible.
• Questions about osteopathy Osteopath or GP first? A plain guide to which symptoms need 999, urgent medical help or your GP before you see an osteopath, and when an osteopath is a sensible first step.
• Questions about osteopathy Does private insurance cover osteopathy? What to check on your policy before booking osteopathy, what to ask your insurer, and how receipts and claims generally work.

This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111. Written by Lance Peterson, GOsC-registered osteopath.