Introduction
If you’ve found yourself dealing with strange new back pain—or your old aches have flared up—after having COVID, you’re not imagining it. Many long haulers report that back pain is now part of their daily reality. The uncertainty can be maddening: Is this just me? Is it something serious? Is it ever going away?
You deserve honest answers, grounded in science and real experience. This article breaks down what’s known (and not known), shares practical ways to cope, and offers real stories from the Long COVID community.
Quick Take for Low-Energy Days
Back pain is a common, real symptom for many people after COVID—whether it’s brand new or an old problem that got worse. COVID can cause back pain by setting off inflammation, tiring out your muscles, and changing the way you move or rest. You’re not imagining things, and you’re not alone. While this pain is usually not dangerous, always check with a doctor if you have severe pain, numbness, fever, or trouble moving.
You don’t have to just tough it out. Simple self-care—like gentle movement, stretching, heat packs, pacing your activity, and staying hydrated—can help make pain more manageable day-to-day. Many long haulers also find relief with symptom support tools like supportive cushions, topical creams, or gentle massagers. Track what actually helps you, and remember: every small step is a win.
What’s the Link Between COVID and Back Pain?
Yes—COVID can cause back pain. You’re not alone if this is a new or worsening symptom. Research and patient surveys show that musculoskeletal pain, including back pain, is common both during acute infection and in Long COVID, sometimes persisting for months or even longer [1][2].
Back pain can range from a dull, nagging ache to sharp or even radiating pain. It may come and go, or stick around all day. Many people experience back pain for the first time after COVID, while others notice their previous pain getting worse.
Why Does COVID Cause Back Pain?
Doctors and scientists are still working out all the details, but here’s what’s understood so far: COVID affects your body in ways that can set off new pain or amplify old issues.
Inflammation and Immune Response
COVID triggers widespread inflammation as your body tries to fight off the virus. This immune response can impact your muscles, nerves, and connective tissue, making everything feel more sensitive or “on fire” than usual [2][3]. Even after the initial infection has passed, some people’s immune systems stay in overdrive, leading to lingering pain.
Muscle Weakness & Fatigue
Fatigue is one of the most common Long COVID symptoms, and it can lead to weakness and muscle loss. When you’re exhausted or spending more time resting, your back muscles may become less supportive. This can create new aches, stiffness, or even sharp spasms—especially in the lower back [1][3].
Sometimes, people with Long COVID also change how they move or sit (maybe you’re resting more, or avoiding certain activities), which can set off or worsen back pain.
When Is Back Pain a Red Flag?
Most back pain after COVID is uncomfortable, but not dangerous. However, there are some warning signs you shouldn’t ignore.
If you have any of these symptoms, seek medical attention right away:
- Severe pain that won’t go away or is getting worse
- Numbness, tingling, or weakness in your legs or feet
- Loss of bladder or bowel control
- High fever with back pain
- Difficulty walking, standing, or controlling your balance
- Back pain following an injury or fall
If you’re not sure, trust your gut and call your doctor. Getting checked early can rule out more serious problems and help you get back on track faster.
How to Manage Back Pain After COVID
Self-Care at Home
- Try gentle movement, like walking or light stretching—avoid overdoing it, but don’t stay completely still.
- Use heat or ice packs to soothe sore spots.
- Pace yourself: take breaks, and listen to your body.
- Stay hydrated and eat nourishing meals to help your muscles recover — consider the Mediterranean diet to help ease inflammation.
- Consider any form of very mild conditioning that does not push you past your limit (a good target to aim for would be 50% of your perceived current limit). Walking, stretching, deep breathing, mindfully adjusting posture while sitting all count as conditioning. More involved muscle exercise like Yoga can be helpful as well — just be mindful if you are experiencing POTS (Postural Orthostatic Tachychardia Syndrome). Talk to your doctor if you are considering adding any of these to your routine.
- Gentle massage can be helpful
- Talk to your doctor about adding Oxaloacetate in the evenings for muscle soreness.
- Magnesium can be helpful. Magnesium Malate is believed to be particularly effective at helping alleviate muscle pain.
- Practice deep breathing or mindfulness to manage stress, which can worsen pain.
- Track what helps and what doesn’t—your experience matters.
Remedies and Aids
Some people find relief using supportive aids, such as lumbar cushions, heating pads, gentle massagers, or topical creams. Others benefit from guided movement routines or physical therapy.
On our site, we curate symptom support products that many in our community have found helpful—no magic, just tools to experiment with as you learn what works for you.
Remember: it’s not about “fixing” your back in a day, but finding small wins that add up.
Real Stories from the Community
“I thought I was losing my mind when my lower back pain just wouldn’t quit. Turns out, so many others in the long COVID forums are talking about the same thing. Knowing I wasn’t alone made it easier to start experimenting with different self-care tips.”
— Maria, 47
“For me, gentle stretching in the morning is a game-changer. Some days it’s still tough, but I know I’m not the only one figuring this out.”
— Jamal, 53
FAQs About COVID and Back Pain
Q: How long does COVID back pain last?
It varies. Some people see improvement in a few weeks, while others deal with persistent pain for months or longer. Tracking your symptoms and progress can help you notice what’s working.
Q: Is back pain a sign of Long COVID?
Back pain is one of many possible Long COVID symptoms, especially if it lingers after other symptoms have resolved. If you have new or unusual pain that isn’t improving, check with your healthcare provider.
What makes COVID back pain worse?
Common triggers include stress, overexertion, sitting too long, or changes in routine. Experimenting with movement, rest, and supportive aids can help identify your own triggers.
Looking for More Answers?
If you’re searching for more ways to manage Long COVID symptoms—or just want to know you’re not alone—check out our FAQ hub, blog, or the latest research in our resources library. We’re building the resource we wished we had when we started this journey.
Conclusion
Back pain after COVID is real—and you’re not the only one going through it. While it can be tough to find straightforward answers, there are steps you can take to manage your symptoms and reclaim your routine. Stay curious, keep experimenting, and remember: every small win matters.
