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Lower Back Pain: Why Did My Back Go Out Picking Up a Pencil?

Saturday, 11 July, 2026

 One of the most common things I hear is, "I just bent over to pick up a pencil and my back went out."

Not surprisingly, it usually isn't the pencil that was the problem.

More often than not, the issue has been building quietly for days, weeks or even years. Picking up the pencil was simply the final straw. When everything is working well and the joints in your back are moving as they should, bending over to pick up something light shouldn't normally cause your back to suddenly flare up.

Just How Common Is Back Pain?

Back pain is incredibly common, and fortunately, most episodes improve within a few weeks.[2] [3]

However, it can become a significant problem for some people. According to the Australian Institute of Health and Welfare, around 1 in 6 Australians live with chronic back problems, making it one of the country's leading causes of pain and disability. [1]

So, What Actually Causes the Pain?

That's a more complex question than many people realise.

Pain isn't simply a measure of damage. It's your body's way of protecting you when it believes you're in danger. In some cases there may be tissue damage, but pain can also occur when your nervous system interprets that a movement or area is under threat, even if there isn't significant structural damage. This protective response often causes muscles to tighten or go into spasm, limiting movement while your body tries to protect itself. [3] [4]

What I Commonly See in Practice

After 24 years in practice, one pattern I see repeatedly is that many people with lower back pain also have reduced movement or imbalance around the sacroiliac (SI) joints.

A simple way to picture it is to think of your sacrum—the triangular bone at the base of your spine—as the foundation that the rest of your spine sits on. If that foundation isn't moving well or isn't functioning evenly, the joints and muscles of the lower back often have to compensate. Over time they can become overloaded, stiff and painful.

That doesn't mean every case of back pain comes from the SI joints. Every patient is different, and that's why a thorough assessment is so important. But it's certainly a pattern I see regularly.

Why Does This Happen?

The reason differs from person to person.

Sometimes it's prolonged sitting at work.

Sometimes it's repetitive lifting.

Sometimes it's an old injury that never quite recovered.

Sometimes poor movement habits gradually develop over months or years.

Stress, nutrition and general health can also influence how sensitive your nervous system becomes, making pain more likely. [3] [4]

Rather than one single event causing the problem, it's often an accumulation of many small factors over time.

What Can You Do?

One of the biggest misconceptions is that you should simply wait for it to go away while masking the pain.

While pain relief certainly has a place, relying on medication alone without addressing why the problem developed can allow poor movement patterns to persist. In some cases, ongoing mechanical stress may contribute to further irritation over time.

The earlier you identify what's contributing to your back pain, the easier it often is to get back to doing the things you enjoy.

When Should You Seek Medical Attention?

Most episodes of back pain are not serious, but there are situations where medical assessment is important.[3] [4]

Seek urgent medical attention if you experience:

  • Loss of bladder or bowel control.
  • Numbness around the groin or saddle area.
  • Significant weakness in one or both legs.
  • Severe pain following major trauma.
  • Fever, unexplained weight loss, or a history of cancer associated with new back pain.

These symptoms are uncommon but should never be ignored.

Can Chiropractic Help?

Many people with lower back pain respond well to Chiropractic care.[5]

Treatment may include gentle Chiropractic adjustments, advice on movement, exercises and practical strategies to reduce the likelihood of the problem returning.[5]

The first step is always determining exactly what's going on. If I think you need imaging, further investigations or referral to another health professional, I'll tell you. If I believe chiropractic care is appropriate, I'll explain why and what you can realistically expect.

After 24 years as a chiropractor, I feel I've seen almost every type of back pain imaginable. While every case is different, there is almost always something we can do to help improve comfort, movement or function.

If you're unsure what's causing your back pain, or it's simply not settling the way you expected, I'd be happy to assess it and discuss the best course of action for you. My aim is not only to help get you out of pain, but to restore normal movement to your spine so your body is working the way it was designed to. Many of my patients choose to continue with occasional check-ups because they simply feel and move better when their spine is functioning well.

One thing I often tell patients is that hurt doesn't always equal harm. Sometimes your back can be extremely painful without serious damage, while at other times significant changes on a scan cause very little pain. That's one reason why understanding what's driving your pain is often more helpful than worrying about what an X-ray or MRI might show.

Mark Neilson

Chiropractor

1.Australian Institute of Health and Welfare (AIHW). Back problems. Australian Government.  (Supports: "1 in 6 Australians live with chronic back problems.")

2.Australian Bureau of Statistics (ABS). National Health Survey: First Results. Australian Government. (Supports: Back pain is common in Australia.)

3.World Health Organization. Low back pain. (Supports: Back pain is common worldwide, usually improves, and is a leading cause of disability.)

4.Hartvigsen J, Hancock MJ, Kongsted A, et al. What low back pain is and why we need to pay attention. The Lancet. 2018;391(10137):2356–2367. doi:10.1016/S0140-6736(18)30480-X (Supports: Modern understanding of back pain, pain mechanisms, biopsychosocial model, importance of staying active and evidence-based management.)

5.World Health Organization. WHO guideline for non-surgical management of chronic primary low back pain in adults in primary and community care settings. Geneva: World Health Organization; 2023. (Supports: Chiropractic/spinal manipulation as one of several recommended non-surgical treatment options for appropriate patients.)