Lower Back Pain: A Quick Guide to Relief

Lower back pain is one of the most common reasons people miss work, stop exercising, or end up in emergency. The good news is that the vast majority of cases - around 90% - resolve within six to twelve weeks without surgery or injections. What you do in the first week matters.

The most important thing: keep moving

Bed rest is one of the worst things you can do for acute back pain. The research is consistent - people who stay as active as their pain allows recover faster than those who rest. Movement keeps the discs hydrated, prevents the muscles from tensing up further, and tells your nervous system that the back is safe.

You don't need to push through sharp, worsening pain. But gentle walking, light stretching, and continuing normal activities as much as possible is protective, not harmful.

What's actually causing the pain

In most cases of acute lower back pain there is no serious structural damage. The pain is real, but it often comes from protective muscle spasm, sensitised nerve endings, or a minor disc irritation - all of which are temporary and reversible. Knowing this is genuinely helpful; catastrophic thinking about 'something being out' or 'my discs being shot' prolongs recovery.

Practical steps for the first 72 hours

• Take anti-inflammatories if tolerated and not contraindicated (check with your GP or pharmacist)
• Apply heat after the first 24 hours - warmth reduces muscle spasm and improves circulation
• Walk for 10 to 15 minutes every few hours rather than sitting or lying for long stretches
• Sleep with a pillow between your knees if on your side, or under your knees if on your back
• Avoid prolonged sitting - break it up every 30 to 45 minutes

When to see a physio

If pain is severe and not improving after three or four days, if it's radiating down the leg, or if you have any numbness, tingling, or changes to bladder or bowel function, get assessed promptly. Otherwise, a physio assessment within the first week is useful to confirm there's nothing serious and to get a clear recovery plan.