Low Back Pain: What You Can Do to Feel Better, Sooner

Low back pain is the #1 cause of disability worldwide —a top reason people miss work, limit activities, or feel anxious about their health. But here’s the hopeful truth: 90–95% of low back pain cases are not caused by serious medical conditions and can improve with the right combination of support and self-care.

Most back pain is "mechanical", meaning it’s related to strain, posture, or overuse —things that can often be improved without surgery or long-term medication.

What Causes Low Back Pain?

There’s often more than one factor involved. Pain may arise from:

* Repetitive lifting, twisting, or poor body mechanics

* Prolonged sitting or standing with poor posture

* Stress and muscle tension

* Weak core and back muscles

* Inactivity or sudden bursts of intense movement

* Changes in sleep, weight, or overall health

New research also shows the role of fear, stress, and beliefs in how pain is felt and managed. That’s why both physical and emotional support can help.

What You Can Do Right Now

Here are 5 things that are safe, evidence-informed, and often helpful for non-emergency back pain:

1. Keep moving—but with care.

Gentle walking, light stretching, and short movement breaks can prevent stiffness. Avoid movements that sharply increase your pain.

2. Avoid prolonged bed rest.

Lying down too long can slow recovery. Try changing positions often and doing short walks around the house.

3. Use heat or cold packs.

Apply a heating pad to relax muscles or cold packs to reduce inflammation—whichever helps you feel better.

4. Support your posture.

If sitting aggravates your back, use a small pillow or towel roll behind your lower back and change positions every 30 minutes.

5. Practice stress relief techniques.

Deep breathing, mindfulness, or guided relaxation can help calm your nervous system and reduce pain sensitivity.

When to See a Physician

If your back pain doesn't improve within a few days—or is interfering with daily life—it’s wise to check in with your primary care provider. They can:

* Rule out more serious underlying issues

* Prescribe medication if appropriate

* Refer you to a Physical Therapist (which is often needed for insurance coverage)

You should seek medical care immediately if you experience:

* Numbness or tingling in both legs

* Sudden weakness in the legs

* Loss of bladder or bowel control

* Fever, unexplained weight loss, or history of cancer

How Physical Therapy Can Help

Once evaluated by a physician, many people are referred to Physical Therapy—one of the most effective first-line treatments for low back pain.

A Physical Therapist can:

* Perform a detailed movement and mobility assessment

* Guide you through safe, targeted exercises to reduce pain and restore function

* Teach you strategies to improve posture and body mechanics

* Offer hands-on techniques or manual therapy when appropriate

* Help you build a long-term plan to prevent future pain

You Don’t Have to Tough It Out

Our team has helped thousands of patients reclaim comfort, mobility, and peace of mind after experiencing low back pain. With over 40 years of experience, we understand how to support your body and your journey.

If you or someone you care about is struggling, we’re here to help. Call us at (586) 779-8892 to schedule a consultation.