Lower back pain is incredibly common, and in most cases it’s not a sign of serious damage. Here are three things that genuinely help, based on what the evidence (and clinical experience) shows.
1. Keep moving
The old advice of strict bed rest is out. Gentle movement (walking, easy stretches, changing positions often) keeps the back healthy and speeds recovery. Motion is lotion.
2. Break up long sitting
If you sit for work, stand up and move every 30–45 minutes. It doesn’t need to be dramatic. A short walk to refill your water is enough to reset your posture.
3. Build a stronger base
A back that’s supported by strong core and hip muscles is far more resilient. Simple, progressive exercises, done consistently, matter more than any single “perfect” stretch.
If your pain is severe, spreading down a leg, or not improving, that’s worth a proper assessment. A home physiotherapy visit can pinpoint the cause and give you a plan built around you.