Lower Back Pain: What You Should Know

Back pain is extremely common and can be really scary to start with. What you need to know is that 90% of back pain isn’t serious (Yay!), in other words there is no underlying permanent damage. In fact, most people’s back pain will resolve within two weeks.

What should I do in the first 24-48 hours?

The best thing you can do for yourself is to KEEP MOVING. Generally speaking most people will have a “movement” or “direction” that feels better than others to start with. We want to utilise that movement and continue to do it. That maybe arching back, bending forward or twisting. It may not be completely pain free but it will be nicer than others. Continue to do this as you are able.

The other thing to remember is to BREATHE. Take nice slow, deep breathes into your belly. This will help to relax you and the muscles that are in spasm.

Try sticking to your normal activity routine within reason- gentle walking, swimming or cycling are all nice and easy movements that will help. The thing to remember is that sticking to a normal routine is better than bed rest!

How long will this last?

Most acute back pain will resolve within the first two weeks with good management. Then the fun begins of building the capacity and strength around your back to have you return fully to all the things you love!

What will treatment look like?

Initially, treatment will be a simple assessment to figure out what you can and can’t do. Usually a combination of soft tissue work, taping, breathe and movement will be done to help settle your pain. You will be given some “homework” to continue to get you moving.

Once you are starting to move better and with less pain your therapist will start to load your back with simple strength exercises such as core work, glute strength exercise and even light weights.

Final stages the work will become harder, heavier and more demanding to send you away stronger than before!


As always feel free to message us on the drift chat box, email or book in online at 1 of our 3 locations in Sydney;

iMove Physio Miranda: (https://imovephysio.com.au/miranda/)

iMove Physio Panania: (https://imovephysio.com.au/panania/)

iMove Physio Rozelle: (https://imovephysio.com.au/rozelle/)

iMove Physio Miranda Services These Suburbs:

  • Miranda
  • Sylvania
  • Gymea
  • Gymea Bay
  • Kirrawee
  • Yowie Bay
  • Taren Point
  • Caringbah
  • Caringbah South
  • Wooloware
  • Cronulla

iMove Physio Panania Services These Suburbs:

  • Panania
  • Revesby
  • Revesby Heights
  • East Hills
  • Picnic Point
  • Padstow
  • Padstow Heights
  • Milperra
  • Condell Park
  • Voyager Point
  • Chullora

iMove Physio Rozelle Services These Suburbs:

  • Rozelle
  • Balmain
  • Balmain East
  • Birchgrove
  • Drummoyne
  • Pyrmont
  • Glebe
  • Lilyfield
  • Annandale
  • Leichhardt
  • Marrickville