Lower back pain is one of the most common conditions we see in clinic. It can affect people of all ages and may develop suddenly or build up over time. In most cases, lower back pain is mechanical, meaning it relates to how the joints, muscles, and tissues of the spine are functioning rather than to serious underlying disease. The right advice and early care can help reduce pain, restore movement, and prevent ongoing or recurring problems.
Stay Active and Keep Moving
Although it can be tempting to rest when your back is painful, prolonged inactivity often slows recovery. Gentle movement helps maintain flexibility, improves circulation, and reduces stiffness. Walking, light exercise, and continuing normal daily activities within comfort levels are usually beneficial. Some discomfort with movement is normal and does not necessarily mean harm.
Avoid Staying in One Position for Too Long
Prolonged sitting or standing can place extra strain on the lower back. Aim to change position regularly and take short movement breaks every 30–45 minutes. Small, frequent changes in posture are often more helpful than trying to maintain one ‘perfect’ position.
Gentle Stretching for Lower Back Pain
Simple, pain-free stretches can help ease muscle tension and improve movement in the lower back and hips. Stretches should always feel comfortable and never forced.
- Knee-to-chest stretch: Lying on your back, gently bring one or both knees towards your chest and hold briefly.
- Lower back rotations: Lying on your back with knees bent, slowly allow your knees to move from side to side.
- Hip and glute stretches: Tight hips can contribute to lower back strain, so gentle hip stretches can be useful.
Stretches should be performed slowly, with relaxed breathing, and stopped if they increase pain.
The Link Between Stress and Back Pain
Stress can increase muscle tension and heighten sensitivity to pain. Many people notice their lower back pain flares during busy or stressful periods. Gentle movement, breathing exercises, and regular breaks throughout the day can help reduce tension and support recovery.
When to See an Osteopath
If lower back pain lasts longer than a few weeks, keeps returning, or begins to interfere with work, sleep, or daily activities, a professional assessment is recommended. An osteopath looks at how your spine, joints, muscles, and nervous system are working together, not just where the pain is felt. Osteopathic treatment aims to reduce pain, improve mobility, and support long-term recovery. Treatment is often combined with personalised advice and exercises to help prevent future episodes of back pain.
