Back & neck
Lower back pain: what helps, and when to see a physiotherapist
Most lower back pain settles with the right movement and advice. Here's what helps, what to avoid, and the warning signs that need urgent medical attention.
By Physio Central clinical team · · 2 min read
Medically reviewed by Dr Nitin N Sunku, MS Orthopaedics (Karnataka Medical Council Reg. No. 117608)
Lower back pain is one of the most common reasons people miss work, and it can be frightening when it starts suddenly. The reassuring news: most back pain is not caused by serious damage, and the majority of episodes improve within a few weeks.
What usually helps
- Keep moving. Gentle walking and normal activity, within comfort, speed recovery. Long bed rest makes back pain worse.
- Heat can ease muscle spasm.
- Pain relief as advised by a pharmacist or doctor can help you stay active.
- Change position often if you sit for long periods at a desk.
- Sleep: find a comfortable position, such as a pillow between the knees when lying on your side.
What to avoid
- Staying in bed or avoiding all movement
- Assuming a scan is needed. Imaging often shows age-related changes that are not the cause of the pain, and most people don't need one.
- Fear of bending. Your spine is strong and designed to move.
When to see a physiotherapist
Book an assessment if:
- Pain hasn't started improving after 1–2 weeks
- It keeps coming back
- Pain spreads into the buttock or leg (for example sciatica)
- It's stopping you from working, sleeping or exercising
A physiotherapist will find out what's driving your pain, show you which movements help, and build a strengthening plan to reduce the chance of it recurring.
You should also see a doctor promptly if back pain comes with fever, unexplained weight loss, a history of cancer, or follows a significant fall or accident.
How we help
At Physio Central, back pain treatment combines a thorough assessment, hands-on care to settle pain, and progressive exercise so improvement lasts. If something needs a specialist opinion, Dr Nitin Sunku's orthopaedic practice is one referral away.
This article is general information, not a diagnosis or treatment plan. Always follow the advice of the clinician who knows your case. In an emergency, call 112.
