Lower back pain is one of the most common complaints, and most cases improve within a few weeks with simple care and gradual movement. This guide covers the common causes, what you can do at home, and the signs that mean you should see a doctor.
What is lower back pain?
It is pain in the lower part of the back. It can be acute (under 6 weeks) or chronic (over 3 months). In most cases there is no serious cause; this is known as mechanical pain related to muscles, ligaments and joints.
Common causes
Causes vary, and the most common include:
- Muscle strain from lifting incorrectly or a sudden movement.
- Prolonged sitting, low fitness and weak core muscles.
- Age-related changes in the discs and spinal joints.
- A herniated disc that may press on a nerve and cause pain radiating down the leg (sciatica).
Home relief tips
In the first days, these steps help most cases:
- Stay as active as possible and avoid long periods of complete bed rest.
- Use a warm compress to relax muscles, or a cold one for a recent flare.
- Keep a supported sitting posture and change position regularly.
- Return gradually to your usual activity instead of stopping completely.
When does physical therapy help?
If the pain persists or recurs, physical therapy helps strengthen the core, improve flexibility and correct movement patterns. The plan is built after a movement assessment and includes therapeutic exercise, manual therapy and physical modalities as needed.
Preventing recurrence
- Do regular physical activity that strengthens the back and abdomen.
- Lift by bending your knees while keeping your back straight.
- Adjust chair and screen height and take breaks from sitting.
- Maintain a healthy weight to reduce load on the spine.
When should you see a doctor?
Use this as a general guide — not a substitute for a clinical examination.
Signs that need urgent care
- Severe pain after an accident or a hard fall.
- Increasing weakness or numbness in the legs.
- Loss of bladder or bowel control.
- Fever with back pain, or persistent night pain with unexplained weight loss.
For emergencies, general medicine and the emergency service are available 24 hours all week, or call 997.
Book an appointment soon
- Pain lasting more than 2–6 weeks without improvement.
- Pain radiating to the leg or with mild numbness.
- Repeated flare-ups despite home care.
Can be managed with self-care
- Mild, recent pain after effort or poor posture.
- Improving gradually with light movement and compresses.
Frequently asked questions
Is complete bed rest good for back pain?
Usually no; prolonged rest can weaken muscles and slow recovery. It is better to stay as active as the pain allows and return to movement gradually.
Do I need an X-ray or MRI?
Most acute back pain does not need imaging at first. Imaging is requested when there are warning signs or persistent pain, and the doctor decides after examination.
Warm or cold compress?
Cold may suit inflammation or a recent injury in the first days, while warmth helps relax muscles afterwards. Use whatever feels comfortable and protect the skin.
When can I return to sport after back pain?
Return gradually once pain eases and movement recovers, avoiding exercises that worsen the pain. A physical therapist can set a safe return plan.
Bothered by back pain?
Book an assessment with our Physical Therapy department and we will set a plan to restore your movement and ease the pain.
Specialist clinic hours: Saturday–Thursday, 9:00 AM – 12:00 PM and 4:00 PM – 10:00 PM. General medicine & emergency: 24 hours, all week.
This article is for general awareness and is not a substitute for consulting a specialist. Diagnosis and treatment plans are determined after clinical examination. In case of emergency symptoms, call emergency services immediately.