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Lower Back Pain: Self-Care, Desk Habits and When to See a Doctor
Most lower back pain improves within a few weeks. Learn what helps, how to set up your desk, and the warning signs that need prompt medical attention.
Quick answer
Most lower back pain is caused by strained muscles or ligaments and improves within a few weeks. Staying gently active, using heat and simple painkillers, and avoiding long periods of sitting help recovery. Seek urgent care if back pain comes with numbness around the genitals or buttocks, loss of bladder or bowel control, leg weakness, fever, or follows a serious fall.
In this article
Back pain is one of the most common reasons adults see a GP. Long hours at a desk, driving, and heavy lifting at work all contribute.
Common causes
- Muscle or ligament strain from lifting, twisting or sudden movement
- Poor posture and long periods of sitting
- Lack of exercise and weak core muscles
- Excess weight
- Sciatica, when a nerve is irritated, causing pain down the leg
What helps
- Keep moving. Bed rest slows recovery. Gentle walking and normal activity, as pain allows, is best.
- Heat or cold. A warm pack or a cold pack wrapped in a cloth can ease pain.
- Pain relief. Simple painkillers, used as directed, can help you stay active.
- Gentle stretches once the worst pain settles.
Most people improve within two to six weeks.
Desk set-up tips
- Sit back in the chair with your lower back supported
- Feet flat on the floor, knees about level with hips
- Screen at eye level, about an arm's length away
- Get up and move every 30 to 60 minutes
Lifting safely
Bend your knees, keep the load close to your body, avoid twisting, and ask for help with heavy items.
Red flags: get urgent help
- Numbness or tingling around the genitals, buttocks or inner thighs
- New difficulty passing urine or controlling bladder or bowels
- Weakness in the legs
- Fever, unexplained weight loss or a history of cancer
- Back pain after a fall or accident
See a GP if
- Pain is not improving after a few weeks
- Pain is severe or getting worse
- Pain spreads down the leg below the knee
- Pain stops you working or sleeping
Frequently asked questions
Do I need an X-ray or MRI?
Most back pain doesn't need imaging. Your doctor will arrange it if there are warning signs or the pain doesn't settle.
Can I get a sick leave certificate for back pain?
If back pain stops you working, our GP can assess you and provide a medical certificate when appropriate.
