The best ways to reduce or eliminate lower back pain

Whether it’s a muscle spasm, sharp pain, dull ache or a combination of all of the above, back pain is something most of us will experience from time to time. One in six Australians have back problems, with an estimated four out of five of us suffering from lower back pain at some point in our lives. It’s also very common for that pain to recur over time.

Depending on its severity, consistent back pain can impact everything from daily activities to your performance at work and overall mental wellbeing. So, how do you know if what you’re experiencing is the result of a slight twinge or if it’s something more serious?

What causes lower back pain?

About 80% of people experience low back pain without any specific underlying condition (known as non-specific lower back pain). So, unless you’ve recently joined the gym after years of not exercising or tried to single-handedly lift a fridge up a set of stairs on moving day, it can be difficult to determine the cause of your pain. Clear cause or not, there is a lot you can do to recover from lower back pain and minimise the chances of it reoccurring.

What are the symptoms of non-specific lower back pain?

People experience lower back pain in various ways. For most, it shows up as pain, stiffness, or soreness and can feel like:

A dull ache or stiffness in your lower back
You may experience sharp pain or spasms
Some people find it hard to turn or bend in certain directions
Pain that travels down your legs
Pain that increases in intensity after long periods of sitting down

What is the difference between acute and chronic back pain?

Acute back pain is short-term and sometimes has an obvious cause, like an injury. In most cases, the discomfort tends to ease on its own within three to six weeks. This type of back pain can come and go, which is a normal part of the condition. It’s a good idea to work with your healthcare professional to develop a management plan and explore self-management techniques to help you manage symptoms effectively. If the pain doesn’t go away after a few weeks, or if it starts getting worse, your healthcare professional can help you with alternative treatment plans.

Chronic back pain is any back pain that persists for more than 12 weeks, even after the original cause has been treated. Some people might have back pain that comes and goes, but working with your healthcare team and using simple management techniques can make a big difference. Even with ongoing pain, most people can keep working and live a full, active life.

What treatments work for lower back pain?

With support from a doctor or physio, there are many ways to ease back pain and get back to doing what you enjoy. Some methods work better than others, so here’s a quick look at the techniques that can help reduce or manage back pain.

1. Movement

When you’re suffering from back pain, you might be tempted to kick your feet up and binge-watch your favourite comfort TV, but too much rest can actually make things worse. People with lower back pain should be encouraged to stay active, avoid bed rest, continue daily activities and stay at work.

Exercise is generally accepted by all respected authorities to be the best method for treating lower back pain in both acute and chronic phases. Start small – walking, water-walking, swimming, and simple floor stretches are all good choices to begin with.

From there, you can gradually increase how often and how intensely you exercise. Over time, you might add in squats, lunges, or even try activities like yoga, Pilates, or cycling. If you're unsure about which exercises are right for you, it’s best to check with your doctor or physio first.

Ready to move? Check out our 5 simple morning stretches for beginners.

2. Physiotherapy

Seeing a physio can also help in some instances. Your practitioner will use their hands to mobilise, adjust, massage or stimulate your spine and surrounding tissues and will suggest exercises tailored for you.

If you have Extras cover with nib and would like to make an appointment to see a physio, our nib First Choice network should be your first port of call to keep your out of pocket expenses low.

nib's First Choice network is a community of trusted healthcare providers that nib has partnered with to ensure our members receive high quality treatment for an affordable price. Our network includes physiotherapists, dentists and optometrists.

As an nib member, if you opt for an nib First Choice physio, not only may you save, but you’ll also receive on-the-spot claiming. When developing this community, we targeted many of the providers our members regularly use already, so you may be pleasantly surprised to learn that your next physiotherapist appointment costs less!

At nib, we’re passionate about giving our members options, so you can always choose to see the physio of your choice, but by choosing an nib First Choice physio, it simply means you could pay less. Search the nib First Choice network now to find a provider.

3. Lifestyle changes and self-management

An important part of managing back pain is to maintain a healthy lifestyle through diet, exercise and stress management.

Exercise helps to keep the structure of your back strong and healthy, and the feel-good hormones that are released during exercise can make us less sensitive to pain. Keep in mind that some exercises can aggravate back pain, so it’s best to seek advice as well as a training and nutrition plan from an experienced professional before you hit the gym or the pavement. This is particularly important if you have been unable to maintain regular exercise in the past due to your pain.

Consider learning relaxation techniques to lower stress and muscle tension. Gentle exercise, massage and heat or cold packs can also make a difference. Your physio can help you find the right approach.

You can even do your back a favour while you sleep. A medium-firm mattress is ideal for keeping your spine aligned without sagging. Avoid overly soft or hard surfaces and try to sleep on your back or side rather than your stomach to prevent strain.

Looking for a great deal on a supportive mattress? Shop sleep brands on nib Rewards to save money and earn points while you shop.

4. Medication

Medication can play a role in reducing pain to help you keep active, but make sure you consult a GP first for personalised medical advice. Pain medication can relieve your symptoms and improve your mobility but it's designed to provide short-term relief.

Does surgery work for back pain?

When it comes to reducing back pain, surgery should be a last resort for the most serious conditions, only when other therapies have failed to work. Surgical procedures aren’t always successful, which is why the majority of back pain – even of the chronic variety – is not treated under the knife.

When to seek further advice

The information provided throughout this article is for simple lower back pain, which is the type of back pain that the vast majority of us will experience.

Back pain that requires emergency medical attention (call 000 and ask for an ambulance):

Inability to control or feel bowel or bladder movements
Numbness or reduced sensation around the rectum and inner thigh area
Severe weakness or loss of strength in leg movements.

Back pain that you should speak to your GP about:

Pain is severe and unremitting
Pain is worse at night
You’ve lost weight unexpectedly
You feel generally unwell (with severe fatigue or fever)

Confused about who to see for what? Check out our article, Osteo vs physio vs chiro: What’s the difference?

Looking for more ways to manage back pain? Eligible members can access the Kieser Spinal Program for free. This program is designed to reduce pain, improve quality of life, and help you better manage your spinal condition. Find out how it can support you.

Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.