Everything you need to know about lower back pain
In pain and worried or unsure what to do? We’re Here.
Back pain is extremely common — over 2.5 million people experience it every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
If you’re reading this while bracing yourself to stand up, or you’ve just rolled over thinking, “This back pain is really bothering me…” — here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we’ll be more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Super-Human’s
Purpose:
Strengthen the core and back muscles
How to do it:
- Kneel on your hands and knees
- Gently tilt your pelvis (flatten your lower back)
- Keep this pelvic tilt throughout the exercise
- Slowly raise your back leg and opposite front arm just off the floor
- Ensure you keep a flat back and engaged pelvis throughout.
- Return to neutral
- Repeat opposite arms and legs
Reps:
8-10 repetitions
2-3 sets daily.
Postural adjustments
Pelvic Tilt into Glute Bridge (Arms Overhead)
Purpose:
Loosens stiff lower back muscles and gently strengthens hips.
How to do it:
- Lie on your back with knees bent, feet flat.
- Reach your arms overhead.
- Gently tilt your pelvis so your lower back presses into the floor.
(Inhale as you tilt up.) - Lift your hips into a small bridge.
- Slowly lower your hips and relax your back.
(Exhale as you come down.)
Reps:
8–10 times,
2-3 sets daily.
Self massage (after 3+ days)
Light pressure beside the spine can calm muscle spasm.
Anti-inflammatories (e.g ibuprofen)
Help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, non-specific lower back pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or both legs, or difficulty walking that is worsening.
Severe, unrelenting back pain that is not eased by rest or position and is rapidly worsening.
Back pain following a significant trauma (e.g. fall, accident).
Back pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches.
How we treat lower back pain in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths and physiotherapists are experienced in diagnosing and treating lower back pain in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Soft tissue massage and joint mobilisation to help you recover as fast as possible
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build back-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment, helping us make reall progress.
Get in Touch
Give us a call
0101020203
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0101020203
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