Pain Science
Back Spasms: What to Do in the First 48 Hours and When to Get Help
A back spasm is your muscles guarding, not permanent damage. Follow a step-by-step plan for the first 48 hours, see how long spasms last, and learn which signs mean it is more than a spasm.
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Pain ScienceLower Back Pain on One Side: What It Can Mean and What Helps
Pain on one side of your lower back is usually a muscle, joint or disc problem, but kidney causes exist. See the patterns that matter, what helps, and which signs need same-day care.
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Pain ScienceHeat or Ice for Back Pain: Which Works and When to Use Each
Should you use heat or ice for back pain? See what the evidence says, how long to use each, how to stay safe, and which warning signs need a medical check.
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Pain ScienceTennis Elbow vs Golfer's Elbow: How to Tell the Difference
Tennis elbow hurts on the outside of the elbow and golfer's elbow on the inside. See how the symptoms, causes and treatment compare, what the evidence says about exercise and injections, and when to see a provider.
9 min readEditorial Team
Pain ScienceJoint and Back Pain During Weight Loss: What Is Normal?
Losing weight lowers the load on your joints, but new aches can still appear. See what the evidence says about knee and back pain during weight loss and GLP-1 treatment, what is usually normal, what helps, and when to call your prescriber.
8 min readDr. Jossy Onwude, MD
Pain ScienceHerniated Disc, Sciatica or Muscle Strain: What Is the Difference?
A herniated disc is a spinal problem, sciatica is a pattern of leg pain, and a strain is a soft-tissue injury. See a side-by-side comparison, a step-by-step way to think through your symptoms, why scans are often not needed, and the warning signs.
8 min readDr. Jossy Onwude, MD- Pain Science
Lower Back Pain in the Morning: Why It Is Worst When You Wake
If your lower back is worst when you wake up, it is often stiffness after hours of lying still. See the common causes, whether your mattress matters, a 3-minute wake-up routine, and when morning pain points to something else.
8 min readGolden Simons, DPT 
Pain ScienceHow to Describe Your Pain to a Physio, and What to Ask
Not sure what to tell your physio? Learn the words and details that help, what to mention first, what to bring, and the questions to ask, with a printable checklist you can take to your first appointment.
8 min readEditorial Team
Pain ScienceIs Bed Rest Bad for Back Pain? What to Do Instead
When your back hurts, bed rest feels safe, but long rest is not recommended. See what the research says, how long to rest, which gentle moves to start with, and which warning signs mean get checked first.
9 min readGolden Simons, DPT
Pain ScienceRunner's Knee vs IT Band Syndrome: How to Tell the Difference
Pain at the front of your knee or on the outside? Compare runner's knee and IT band syndrome side by side, see why they overlap, learn the hip-strength fix they share, and know when to get your knee checked.
9 min readGolden Simons, DPT
Pain ScienceNeck Pain at the End of the Workday: Causes and What to Do
If your neck aches by the end of the workday, it is usually load plus stillness. See what causes it, what the research says helps (strengthening more than stretching), a simple 3-step fix and when to see a provider.
9 min readGolden Simons, DPT
Pain ScienceBack and Foot Pain on Long Shifts: A Guide for Nurses and Healthcare Workers
Long shifts take a toll on your back and feet. See why, what the research says about lifting equipment, micro-breaks, stretching and footwear, and a simple routine for 12-hour shifts, plus when to get medical help.
9 min readDr. Jossy Onwude, MD
Pain ScienceSciatica vs Piriformis Syndrome: How to Tell the Difference
Buttock and leg pain can be sciatica from the spine or piriformis syndrome from a deep buttock muscle. See how the clues differ, why piriformis syndrome is a contested diagnosis, what helps, and when to get urgent care.
9 min readGolden Simons, DPT
Pain ScienceShin Splints vs Stress Fracture: How to Tell the Difference
Shin pain while running can be shin splints or a stress fracture. Learn how location, tenderness, and pain at rest tell them apart, when to stop running, how imaging works, and what to do next.
11 min readDr. Jossy Onwude, MD
Pain ScienceCan You Walk With Sciatica? How Far, How Fast and When to Stop
Walking is usually fine with sciatica, and long rest tends to make it worse. Learn how far and how fast to walk, the pain rules to follow, gentle exercises to add, and the warning signs that need urgent care.
10 min readGolden Simons, DPT
Pain ScienceBack Pain After Having a Baby: What Is Normal and What Is Not
Aches in the back are common after birth. Learn what is normal, why it happens, gentle ways to ease it and when you can start moving, plus the warning signs that need prompt medical care.
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Pain ScienceWhy Plantar Fasciitis Hurts Most With Your First Steps (and What Helps)
Heel pain is often worst with the first steps after sleep. Learn why it happens in plantar fasciitis, which stretches and strength moves help, how long recovery takes, and when to see a provider.
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Pain ScienceCan You Run With Runner's Knee? What to Change and What to Strengthen
Runner's knee does not always mean stopping. Learn when running is OK, how to adjust distance and hills, which hip and thigh exercises help, and the signs that mean you should see a provider.
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Pain SciencePerimenopause Joint Pain: Why Your Joints Ache and What Helps
Joint aches are common in perimenopause, and falling estrogen may be part of the reason. Learn what the research says, what else can cause aches, which simple moves help, and when to see a provider.
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Pain ScienceMusculoskeletal Syndrome of Menopause: What Helps
Joint pain, stiffness and sore muscles are common in menopause. Learn what "musculoskeletal syndrome of menopause" means, what the research says, and which movement and treatment options can help.
9 min readDr. Jossy Onwude, MD
Pain ScienceWhen Is Lower Back Pain Serious? 8 Warning Signs
Most lower back pain is not serious, but a few warning signs mean you should get help quickly. Learn the red flags, what each one means, and when to call for help.
9 min readDr. Jossy Onwude, MD
Pain ScienceHow Long Does Sciatica Last? A Realistic Timeline
Wondering how long sciatica lasts and whether it will go away on its own? See what the research says about recovery times, what helps, and when to see a GP.
8 min readDr. Jossy Onwude, MD
Pain ScienceHow to Sleep With Sciatica: 3 Positions That Help
Sciatica pain often feels worse at night. Learn three sleeping positions and pillow set-ups that usually help, what the research says about mattresses, and when night pain needs medical help.
8 min readDr. Jossy Onwude, MD
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