Why does the lower back hurt?
In most cases, back pain comes from the muscles, joints, ligaments and discs of the lower back being strained or irritated — often called “non-specific” back pain. Common triggers include:
- Sitting for long hours at a desk, in a car, or on a two-wheeler
- Lifting something heavy, or lifting while twisting
- A sudden increase in activity — moving house, a festival’s worth of cleaning, a new gym routine
- Weak core and hip muscles, and general stiffness
- Stress and poor sleep, which make muscles tense and pain feel worse
Sometimes a bulging (“slipped”) disc irritates a nerve and causes sciatica — pain, tingling or numbness that travels down the leg. This also usually improves with time and the right care.
Seven things that help at home
1. Keep moving — gently
It is tempting to lie in bed, but long bed rest usually slows recovery. Get up and move around every hour or so, and take short, easy walks as soon as you can.
2. Use warmth
A hot water bag or warm shower for 15–20 minutes relaxes tight muscles. Wrap the hot water bag in a towel to protect your skin.
3. Change position often
No position is good for hours at a time. If you work at a desk, stand up and move every 30–45 minutes.
4. Sleep in a comfortable position
Try lying on your side with a pillow between your knees, or on your back with a pillow under your knees.
5. Lift the smart way
Bend at the hips and knees, keep the object close to your body, and turn with your feet rather than twisting your back.
6. Ask about pain relief
If you need medicine to stay active, ask your doctor or pharmacist what is safe for you — especially if you have other health conditions or take other medicines.
7. Try these gentle exercises
Do them slowly, within comfort, once or twice a day. Stop any exercise that makes pain spread down your leg or feel sharply worse.
- Pelvic tilt: lie on your back with knees bent. Gently tighten your tummy muscles and press your lower back towards the floor. Hold for 5 seconds, relax. Repeat 10 times.
- Knee to chest: lying on your back, bring one knee towards your chest with your hands. Hold for 15–20 seconds. Repeat 3 times on each side.
- Cat–camel: on your hands and knees, slowly round your back up towards the ceiling, then let it gently dip. Repeat 10 times.
- Bridging: lie on your back, knees bent, and lift your hips a little off the floor. Hold for 3–5 seconds, lower slowly. Repeat 10 times.
What to avoid
- Days of bed rest
- Heavy lifting or sudden twisting while the pain is bad
- Slumping on a soft sofa for hours
- Ignoring back pain that keeps returning — that usually means something needs to change
When to see a physiotherapist
Book an assessment if your pain hasn’t improved after one to two weeks of home care, if it spreads down your leg, if it keeps coming back, or if it is affecting your sleep or work. A physiotherapist can work out what is driving your pain and give you a plan to fix it. See how we treat back pain and sciatica.
See a doctor urgently if back pain comes with:
- Numbness around the groin, inner thighs or back passage
- New difficulty passing urine, or loss of bladder or bowel control
- Weakness in one or both legs that is getting worse
- Fever, unexplained weight loss, or a history of cancer
- Severe pain after a fall or accident
Book an assessment with Dr. Hemal
Call or WhatsApp us — we’ll find a time that suits you. No referral needed.
This article is general information to help you understand your options. It is not a substitute for a personal assessment by a physiotherapist or doctor.