Low back pain
Low back pain is one of the most common reasons people in Benowa come to see a physio. Most of the time it settles with the right approach, but it’s not always obvious whether you should push through, rest up, or get it looked at. Here’s a practical guide to help you figure out what your back needs.
Why total rest usually isn’t the answer
It’s tempting to take to the couch when your back is sore, but prolonged bed rest tends to make low back pain feel worse, not better. Joints and muscles that aren’t used stiffen up, and confidence in moving normally can take a hit. In general, gentle movement within a comfortable range helps keep your back supported and mobile while it settles.
What “keep moving” actually looks like
Keeping moving doesn’t mean pushing through sharp pain or carrying on as if nothing happened. It means:
- Walking regularly, even in short stints
- Changing position often rather than sitting or standing for long periods
- Doing everyday tasks at a pace that doesn’t flare things up
- Avoiding heavy lifting or awkward twisting until you’re more comfortable
A bit of soreness with movement is common and generally nothing to worry about. The goal is steady, manageable activity rather than all-or-nothing effort.
Simple things you can try at home
Alongside staying active, heat packs, gentle stretching and pacing your day can help take the edge off while your back recovers. If you also notice stiffness through your neck or shoulders from guarding your back, it’s worth keeping an eye on that too, as areas like the neck and upper back can tighten up as a result.
When a physio assessment can help
If your pain isn’t improving, keeps coming back, or is affecting your sleep or daily activities, it’s worth having it assessed. A physio can look at how you move, work out what’s likely driving your pain, and talk you through hands-on treatment and a tailored exercise plan to help you get back to your normal activities with more confidence. You can read more about our approach to back pain and how we support people through it.
If your pain followed a work incident, car accident, or is a DVA claim, our funded physio page explains how that process works.
When to get it checked
Most low back pain is manageable and improves with time and the right activity levels. However, some symptoms need prompt medical attention rather than waiting it out.
See a doctor urgently if your low back pain comes with any of the following:
- Numbness or pins and needles around your saddle area, groin, or inner thighs
- New difficulty controlling your bladder or bowel
- Weakness, numbness, or heaviness in both legs
- Severe pain that is constant, worsening, or wakes you at night and doesn’t ease with rest
- Unexplained weight loss, fevers, or a history of cancer alongside your back pain
- Back pain following a significant fall, accident, or injury
These symptoms can point to something that needs urgent attention, so please don’t wait on them — go to your GP or the emergency department straight away.
This article is general information and is not a substitute for advice from a health professional who has assessed you.