How to Manage Lower Back Pain at Home — and When to See a Physio
Lower back pain affects around 4 million Australians at any given time. It is the leading cause of disability in Australia and one of the most common reasons people visit a physiotherapist. The good news is that most cases of lower back pain respond very well to physiotherapy — and there is a lot you can do at home to manage symptoms between appointments.
Understanding Lower Back Pain
Back pain is not always caused by a specific structural problem. In fact, research shows that many people with visible disc bulges on MRI scans have no pain at all, while others with severe pain have normal scans. Lower back pain is complex and influenced by physical, psychological and social factors.
That said, common physical causes include muscle strain and spasm, disc bulge or herniation, facet joint irritation, sacroiliac joint dysfunction and poor posture from prolonged sitting.
What You Can Do at Home
Keep Moving
The worst thing most back pain sufferers do is rest completely. Research consistently shows that staying active — within your pain limits — speeds recovery. Gentle walking, swimming or even just moving around the house helps.
Apply Heat or Ice
Heat is generally more effective for muscle-related back pain (apply for 15–20 minutes several times a day). Ice can help if there is significant inflammation, particularly in the first 48 hours of an acute injury.
Gentle Stretching
Simple stretches like knee-to-chest pulls, cat-cow movements and gentle trunk rotations can relieve muscle tension. Your physiotherapist can prescribe specific exercises tailored to your presentation.
Review Your Workstation
Many cases of back pain in office workers are driven by poor sitting posture and prolonged static positions. Try to stand or walk for at least 5 minutes every hour, and ensure your monitor, chair and keyboard are set up correctly.
When to See a Physiotherapist
You should see a physiotherapist if:
- Your pain has not improved after 3–5 days of self-management
- Pain is radiating down one or both legs (possible nerve involvement)
- You have numbness, tingling or weakness in your legs
- Pain is severe or worsening
- You have had multiple episodes and want to prevent recurrence
Seek emergency care immediately if you experience loss of bladder or bowel control — this can indicate a rare but serious condition called cauda equina syndrome.
How Burwood Physio Treats Lower Back Pain
Our physiotherapists conduct a thorough assessment to identify the specific cause of your back pain, then develop a personalised treatment plan that may include manual therapy, spinal mobilisation, dry needling, targeted exercise and education. We also work on long-term prevention so your back stays healthy.
Book an assessment at Burwood Physio or call 02 8322 9022. Shop 2, 36-38 Victoria St East, Burwood NSW 2134.
Reviewed by the Burwood Physio Clinical Team
BPhty (Hons) | AHPRA Registered Physiotherapists | Member, Australian Physiotherapy Association
Our clinical team has over 20 years of combined experience in musculoskeletal physiotherapy, sports rehabilitation, and pain management. All content is reviewed for clinical accuracy and updated in line with current evidence-based practice guidelines. Meet our team →