What the evidence says today
Bed rest is no longer recommended for common lower back pain. Staying active, within what the pain allows, speeds up recovery. Most episodes improve a lot within a few weeks.
Scans often show wear in discs or joints, but these findings are very common in people without any pain and don't explain what you feel on their own.
What to do during a flare-up
- Carry on with your daily activities, even if more slowly.
- Walk several times a day, even if only for short walks.
- Change position often: no posture is bad, what's bad is holding one for too long.
- Use local heat if it helps.
- If you need painkillers, ask your pharmacist or doctor which ones suit you.
Exercises that often help
Move within a comfortable range. Some discomfort is normal; it shouldn't increase sharply or linger afterwards.
- Knee to chest lying on your back: alternate legs, 10 times.
- Knee rolls lying down: knees bent, let them drop to one side and then the other, 10 times.
- Cat–cow on all fours: 10 slow reps.
- Glute bridge: 10 to 12 reps.
- Walking: start with 10 minutes and build up.
Once the pain has gone
The best prevention is to be strong and active. Strength training (squats, light Romanian deadlifts, rows, planks) is safe for your back when you progress gradually with good technique. There's no single "magic" exercise: what works is consistency.
Go to an emergency department if you notice numbness around your genitals, back passage or inner thighs, loss of bladder or bowel control, or progressive weakness in your legs. Also see your doctor if the pain starts after a heavy fall, comes with fever or unexplained weight loss, or if you have a history of cancer.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.