Lower back pain: causes, self-help and when to see someone
Medically reviewed by Harvir Ubhi, Chartered HCPC Physiotherapist
Last reviewed: 16 September 2026
Most lower back pain isn't serious and improves on its own within a few weeks. The advice that actually helps runs against instinct: keep moving rather than resting, because staying active tends to speed up recovery while prolonged bed rest can make things worse.
What usually causes it
Most back pain comes from a strained muscle or ligament, often from lifting something awkwardly, poor posture over time, or just a sudden movement. A slipped disc is another common cause, and if it presses on a nerve, the pain can spread down the leg. That's sciatica rather than plain back pain, and it needs different exercises; see our sciatica exercises guide if that describes what you're feeling.
Very rarely, back pain is a sign of something more serious, such as a broken bone, an infection, or cancer. That's what the warning signs above are for.
What actually helps
The single most important thing is to keep moving. The NHS is direct about this: most people with low back pain just need to stay active, and the pain improves with time. Lying down and resting tends to prolong it rather than fix it.
Stay as active as you can, and keep up your normal daily activities where possible. Walking, swimming, or cycling for around 30 minutes most days helps, and so does yoga, pilates, or a gym class if that's more your thing. If you can, aim for the general UK exercise guidelines: about 150 minutes of moderate activity a week, plus two days of strength or balance work.
Ice packs, wrapped in a towel, never directly on skin, can help with swelling in the first day or two. Heat packs help more with stiffness and muscle spasm once the initial pain has settled. Over-the-counter anti-inflammatory painkillers like ibuprofen can help too, taken as directed on the packet.
If you're working, the advice is to stay at work where you can rather than take extended time off. Movement, including the movement involved in working, supports recovery. Use painkillers to help you stay mobile, not to push through pain that's telling you to stop, and take regular breaks from sitting or standing in one position.
Exercises and stretches
Specific stretches can help alongside staying generally active, particularly if your pain sometimes travels down into your leg. Rather than repeat them here, we've written a full guide with step-by-step instructions and NHS sourcing for each one: sciatica exercises: 5 stretches that can help. The same stretches are commonly recommended for general low back pain too, not only sciatica. If an exercise causes pain rather than mild stretching discomfort, stop and try slow, deep breathing instead while lying or sitting, then speak to a physiotherapist about what's right for you.
When to see a GP
See a GP if the pain hasn't improved after treating it yourself for a few weeks, or if it's stopping you doing your normal daily activities. The red flags above mean something different: those need urgent same-day care, not a routine appointment.
When to stop and get help urgently
Call 999 or go to A&E if you have back pain and any of the following:
- Numbness or tingling around your genitals or bottom
- Loss of bladder or bowel control
- Chest pain
- Severe pain that came on after a serious accident, such as a car crash or a fall from height
Also get an urgent GP appointment or call 111 if the pain came on suddenly and severely, or you feel generally unwell with it (fever, chills, or unexplained weight loss).
Frequently asked questions
Should I rest or stay active with back pain?
Stay active. It feels counterintuitive when something hurts, but prolonged bed rest tends to make back pain last longer, not shorter. Keep up your normal activities as much as you reasonably can.
How long does lower back pain usually last?
Most episodes improve within a few weeks. If it hasn't started improving by then, or it's getting worse, see a GP or physiotherapist rather than waiting it out further.
Is my back pain actually sciatica?
If the pain stays in your back, it's general back pain. If it travels down through your buttock and leg, sometimes reaching the foot, that's more likely sciatica, and the pain in the leg is often worse than the pain in the back.
Do I need a scan or an X-ray?
Not usually. Most back pain doesn't need imaging and improves with self-care alone. A GP or physiotherapist would only consider a scan if your symptoms suggest something beyond typical muscle or disc-related pain.
Not sure who to see?
If self-care isn't enough, tell us your symptoms and we'll match you with the right London physio. Free, no obligation.
Get matched free →Sources: NHS (nhs.uk), MSK Dorset NHS. Fetched and checked 16 September 2026.