Lower back pain is one of the most common reasons people seek physiotherapy. Whether it started after exercise, lifting, working at a desk, or gradually appeared over time, the right approach can help you stay active and support your recovery.
1. Keep moving
When your lower back hurts, complete bed rest is rarely the best approach. Gentle movement such as walking can help maintain mobility and reduce stiffness. Choose activities you can tolerate and increase them gradually.
2. Avoid staying in one position for too long
Long periods of sitting or standing can aggravate symptoms. If you work at a desk, change position regularly, take short movement breaks, and adjust your workstation for comfort.
3. Build strength gradually
Strengthening the muscles around your trunk, hips and legs can improve your ability to perform everyday activities and exercise. The best exercises depend on your symptoms and goals, so avoid forcing movements that cause a significant increase in pain.
4. Return to exercise progressively
If your back pain began after lifting or training, you may not need to stop exercise altogether. Gradually rebuilding your tolerance to load can help you regain confidence and physical capacity.
5. Identify what aggravates your symptoms
Pay attention to patterns: which movements, positions or activities make your symptoms better or worse? This information can help you adapt your activity and can be useful during a physiotherapy assessment.
6. Prioritise recovery
Sleep, regular physical activity and appropriate recovery all matter when managing persistent pain. Avoid sudden increases in training volume and give your body time to adapt.
7. Consider a physiotherapy assessment
If lower back pain keeps returning, interferes with work or exercise, or you are unsure how to manage it, a physiotherapist can assess your symptoms and function and develop an individualised rehabilitation plan.
When should you seek urgent medical advice?
Most lower back pain is not caused by a serious condition. However, seek urgent medical attention if you develop new loss of bladder or bowel control, numbness around the genitals or anus, significant weakness in both legs, or severe symptoms following major trauma.
How can YourPhysio help?
YourPhysio provides online physiotherapy consultations for people in the UK. Through video consultation, a physiotherapist can assess your symptoms, discuss your goals and provide a personalised exercise and rehabilitation plan with ongoing support.
If your back pain is affecting your daily life or stopping you from doing the activities you enjoy, book a virtual physiotherapy consultation with YourPhysio to discuss your symptoms and your next steps.
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