Conditions
Lower back pain: self-care and when to see a doctor
Why lower back pain is so common, what helps it recover, the red-flag symptoms that need urgent care, and when to see a doctor or physiotherapist.
Key takeaways
- Most lower back pain improves within a few weeks, and staying active speeds recovery.
- Scans are rarely needed early unless there are warning signs.
- Loss of bladder or bowel control, or numbness around the genitals or buttocks, is an emergency.
Lower back pain is one of the most common health problems in the world and a leading cause of disability. Most of the time it is “non-specific” — there is no single damaged structure to point to — and it gets better on its own.
What helps
- Keep moving. Gentle walking and normal activities, adjusted to what you can manage, help more than bed rest.
- Heat from a warm bath or heat pack can ease muscle spasm.
- Pain relief. Anti-inflammatory medicines such as ibuprofen may help for a short time if they are safe for you — ask a pharmacist.
- Exercise. Once the worst has settled, regular exercise that strengthens and stretches the back and core reduces the chance of it coming back.
- Sleep position. A pillow between the knees (side-lying) or under the knees (on your back) can be more comfortable.
- Stay at work if you can, with adjustments. Long breaks from activity tend to slow recovery.
Do I need a scan?
Usually not. X-rays and MRI scans often show age-related changes that are common in people without pain and rarely change treatment early on. Your clinician will suggest imaging if there are warning signs, or if pain does not improve as expected.
Go to the emergency department now if back pain comes with: loss of control of your bladder or bowels; numbness around your genitals, buttocks or inner thighs; new weakness in your legs; or pain after a serious fall or accident. These can be signs of nerve compression that needs urgent treatment.
See a doctor soon if you have
- Fever or feel generally unwell with back pain
- Unexplained weight loss, or a history of cancer
- Pain that is constant and worse at night, or not improving after a few weeks
- Pain spreading down one or both legs below the knee, with tingling or numbness
- Back pain and a weakened immune system or recent infection
Physiotherapy
A physiotherapist can assess how you move, give you a tailored exercise plan and help you return to activity with confidence. In many places you can book directly without a referral. Read when to see a physiotherapist.
Preventing it from coming back
Regular activity, strength training, a healthy weight, not smoking, and breaking up long periods of sitting all help. There is no single “correct” posture — changing position often matters more.
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