Regular Back Pain: Here’s What to Do

Overview

Back pain often leaves people stuck between two poor options: resting completely and getting weaker, or pushing through pain and making it worse. This guide offers other options — steps and remedies for people with non-specific lower back pain.

Consult to a GP

Seek immediate medical attention if you experience:

• Numbness, tingling, or weakness in legs
• Loss of bladder or bowel control
• Unexplained fever with back pain
• Severe pain after significant trauma or a fall
• Progressively worsening neurological symptoms
• Unexplained weight loss
• History of cancer with new or worsening back pain
• Pain that worsens at night and is unrelieved by rest

For non-urgent concerns about whether exercise is right for you, or any medical advice needed urgently, consider a telehealth doctor consult via Hola Health, available 24/7 across Australia. If the back pain is disrupting your daily life and work, request med cert online, scripts or specialist referral in minutes.

Lifestyle changes that may help

Making small, consistent lifestyle adjustments can help support back health and reduce the likelihood of ongoing discomfort. Regular physical activity is important, particularly gentle exercises that improve core strength, flexibility, and overall conditioning. Activities such as walking, swimming, or guided strengthening exercises can help support the spine and improve movement confidence over time.

Everyday habits also play a role. Using correct lifting techniques—bending at the hips and knees rather than the back, keeping loads close to the body, and avoiding sudden twisting—can reduce unnecessary strain. Maintaining a healthy weight may also ease pressure on the lower back, especially around the abdomen. Paying attention to posture when sitting and standing, using supportive seating, wearing well-fitted footwear, and choosing a comfortable sleeping position with adequate mattress support can all contribute to better spinal alignment. Staying active throughout the day, with regular movement breaks, helps prevent stiffness and supports long-term back health.

Movements to try (check with GP first)

For many people with regular or ongoing back pain, gentle movement and gradual strengthening can play an important role in recovery and long-term back health. In most cases, staying active within comfortable limits is safer and more effective than prolonged rest.

• Simple, low-impact exercises that focus on controlled movement, posture, and core support can help improve confidence with daily activities, reduce stiffness, and support the muscles that protect the spine.
• Using basic supports such as a chair or an adjustable bench can make exercises more comfortable by reducing strain and encouraging correct form.

It’s normal to experience mild muscle soreness or temporary stiffness when returning to activity, especially if you’ve been inactive for some time. However, exercise should not cause sharp pain, worsening symptoms, or neurological signs such as numbness or tingling. A general rule is that discomfort should remain mild and settle within a day. If pain increases, persists, or interferes with normal function, it’s important to pause and seek medical advice. A GP can help assess whether your back pain is mechanical and suitable for self-managed exercise, or whether further investigation or referral is needed.

Why this approach works

Research shows that exercise therapy is effective for reducing pain and improving function in people with non-specific chronic low back pain. A 2021 Cochrane review found that exercise treatment was more effective than no treatment¹ or usual care for reducing pain and improving functional limitations in chronic low back pain.

The Australian Pain Management Network supports graded exercise as a cornerstone of pain management².

Australian and New Zealand guidelines recommend staying active and avoiding prolonged rest.

Common mistakes to avoid

• Doing too much too soon - Start lighter than you think.
• Only stretching - Flexibility without strength leaves the spine vulnerable.
• Ignoring recovery - Sleep, stress, and nutrition affect healing.
• Training through sharp pain - Muscle fatigue is normal. Sharp pain is not.

FAQ

Should I rest completely?

No. Prolonged rest worsens outcomes. Gentle movement supports recovery.

When to Seek Professional Help?

Consider professional support if:

• You have complex medical history
• You want to progress safely
• Fear of movement is limiting recovery

Stay consistent. Listen to your body. Seek help when needed.