Lower back pain is one of the most common reasons Australians visit their GP. Whether it’s caused by lifting something heavy, sitting for long periods, gardening, or simply waking up with a stiff back, most episodes improve over time with the right combination of movement, self-care and professional guidance.
One of the biggest misconceptions about back pain is that complete bed rest is the best treatment. In reality, for most uncomplicated lower back pain, gentle movement is often more beneficial than prolonged inactivity.
If your pain isn’t caused by a serious injury or medical condition, these simple, evidence-based movements may help ease stiffness and improve mobility while you wait for your physiotherapy or GP appointment.
Why Gentle Movement Matters
When your back hurts, it’s natural to avoid moving. However, staying completely still for extended periods can actually increase stiffness and slow recovery.
Current clinical guidelines recommend remaining as active as your symptoms comfortably allow. Gentle movement helps:
- Reduce muscle stiffness
- Improve flexibility
- Maintain joint mobility
- Encourage healthy blood flow
- Support normal movement patterns
- Build confidence in moving again
The goal isn’t to push through severe pain, but to move within a comfortable range.
- Pelvic Tilts
Pelvic tilts are a gentle exercise that helps improve movement in the lower back while activating the deep abdominal muscles that support the spine.
How to perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Gently tighten your abdominal muscles.
- Flatten your lower back towards the floor by tilting your pelvis.
- Hold for a few seconds.
- Relax and return to the starting position.
Repeat 8–10 times.
Move slowly and avoid forcing the movement.
- Knee-to-Chest Stretch
This gentle stretch can help relieve tightness through the lower back and hips.
How to perform:
- Lie comfortably on your back.
- Bring one knee towards your chest using your hands.
- Hold for 15–20 seconds.
- Lower the leg slowly.
- Repeat with the opposite side.
If comfortable, you may gently bring both knees towards your chest together.
Avoid pulling forcefully if this increases pain.
- Cat-Camel Stretch
This movement encourages gentle mobility throughout the spine.
How to perform:
- Begin on your hands and knees.
- Slowly arch your back upwards, like a stretching cat.
- Then slowly lower your back into a comfortable arch.
- Continue moving smoothly between both positions.
Repeat for 8–10 gentle repetitions.
The movement should feel comfortable rather than painful.
- Child’s Pose (Modified if Needed)
This yoga-inspired stretch may help reduce tension in the lower back.
How to perform:
- Start on your hands and knees.
- Slowly sit your hips back towards your heels.
- Reach your hands forward.
- Rest in a comfortable position for 20–30 seconds.
If this position causes discomfort, simply move partway back rather than forcing the stretch.
- Gentle Walking
One of the best exercises for many people with lower back pain is simply walking.
Walking helps:
- Keep muscles active
- Improve circulation
- Reduce stiffness
- Maintain general fitness
Start with a comfortable pace for 5–10 minutes and gradually increase as your symptoms allow.
Even several short walks throughout the day can be beneficial.
What Else Can Help?
Alongside gentle exercises, many people find relief by:
- Avoiding prolonged bed rest
- Changing positions regularly
- Using heat packs for muscle tightness (where appropriate)
- Maintaining gentle daily activity
- Practising good lifting technique
- Gradually returning to normal activities
Recovery is often gradual, and small improvements over several days are common.
When Should You Stop Exercising?
Exercise should generally feel comfortable or cause only mild temporary discomfort.
Stop the activity and seek medical advice if you experience:
- Severe or worsening pain
- Pain spreading significantly down the leg
- New numbness or weakness
- Loss of bladder or bowel control
- Difficulty walking
- Pain following a significant fall or accident
These symptoms require prompt medical assessment.
When Should You See Your GP?
While many episodes of lower back pain improve within a few weeks, it’s important to arrange a GP appointment if:
- Pain lasts longer than several weeks
- Pain is becoming progressively worse
- You experience repeated episodes
- Pain significantly affects your daily activities
- You develop leg weakness or numbness
- You’re unsure of the cause
Your GP can assess your symptoms, identify possible underlying causes and recommend appropriate management, which may include physiotherapy or further investigations where clinically indicated.
The Role of Physiotherapy
Physiotherapists play an important role in managing lower back pain.
After assessing your movement, posture and symptoms, they may provide:
- Individualised exercise programmes
- Manual therapy where appropriate
- Strengthening exercises
- Advice on returning to activity
- Strategies to reduce recurrence
Every person’s back pain is different, so treatment plans should be tailored to the individual.
Lower Back Pain Care at Botanic Ridge Doctors
At Botanic Ridge Doctors, our GPs assess and manage a wide range of musculoskeletal conditions, including lower back pain.
If needed, we can help coordinate appropriate investigations, provide pain management advice and refer you to physiotherapy or other healthcare professionals to support your recovery.
Early assessment can help identify the cause of your symptoms and guide the most appropriate treatment plan.
Frequently Asked Questions
Is it better to rest or keep moving with lower back pain?
For most uncomplicated lower back pain, gentle movement is recommended. Prolonged bed rest is generally discouraged because it may increase stiffness and delay recovery.
Which exercises are safe for lower back pain?
Gentle movements such as pelvic tilts, knee-to-chest stretches, cat-camel stretches, modified child’s pose and walking are commonly recommended for many people with uncomplicated lower back pain. Exercises should always be performed comfortably and stopped if symptoms worsen.
Can walking help lower back pain?
Yes. Walking is often recommended because it helps maintain mobility, improves circulation and supports recovery without placing excessive strain on the back.
When should I see a doctor for back pain?
You should see your GP if your pain persists for several weeks, worsens, keeps returning, or is accompanied by symptoms such as numbness, weakness, difficulty walking or changes to bladder or bowel function.
Should I use heat or ice?
Some people find heat helpful for muscle tightness, while ice may be useful soon after an acute injury. Your GP or physiotherapist can advise which option is most appropriate for your situation.
Can physiotherapy help lower back pain?
Yes. Physiotherapists can assess the cause of your symptoms and provide personalised exercises, movement advice and rehabilitation strategies to support recovery and reduce the risk of future episodes.
The Bottom Line
Most episodes of lower back pain improve with time, gentle movement and appropriate self-care. Staying active within your comfort level, performing simple mobility exercises and seeking professional advice when needed are all important parts of recovery.
If your symptoms are persistent, worsening or affecting your daily life, book an appointment with your GP for a thorough assessment and guidance on the most appropriate treatment.
References
- Healthdirect Australia. Back Pain. https://www.healthdirect.gov.au/back-pain
- Better Health Channel Victoria. Back Pain. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/back-pain
- Royal Australian College of General Practitioners (RACGP). Guidelines for the Management of Low Back Pain. https://www.racgp.org.au
- Australian Physiotherapy Association. Low Back Pain Information. https://australian.physio
- National Institute for Health and Care Excellence (NICE). Low Back Pain and Sciatica in Over 16s: Assessment and Management (NG59). https://www.nice.org.uk/guidance/ng59
- World Health Organization. Low Back Pain Fact Sheet. https://www.who.int/news-room/fact-sheets/detail/low-back-pain