Low Back Pain: What to Do Day to Day? 8 Tips From an Osteopath

Keep moving, walk, break up sitting, heat, sleep, stress: 8 simple tips when your lower back hurts, and the signs that mean you should see a doctor.

84% of people have had, have or will have low back pain, according to the French national health insurance (Assurance Maladie). The good news: in 90% of cases, acute low back pain goes away on its own within a few weeks. But more than one person in two has a recurrence within the year. Here is what really helps day to day.

1. Keep moving

"The right treatment is movement": that is the Assurance Maladie's message. Complete bed rest is not recommended. Keep up your usual activities as much as you can, adapting them to your pain.

2. Don't be afraid of your back

The fear of hurting yourself makes you stop moving. As a result, your back stiffens, your muscles weaken and the pain settles in. Common low back pain is not a sign of a "damaged" back.

3. Walk a little every day

Walking, swimming, gentle exercise: regular physical activity is part of the recommended care. Start with a few minutes and build up gradually.

4. Break up sitting time

A sedentary lifestyle is a common cause of back pain. At your desk or in front of a screen, get up and walk for a few minutes every hour.

5. Carry loads close to your body

To lift something, bend your knees rather than your back and keep the load against you. Two light trips are better than one that is too heavy.

6. Use heat

A hot-water bottle or a hot shower often helps the lower back muscles relax.

7. Settle in well for sleep

Lie on your side with a pillow between your knees. Lying on your stomach is the least comfortable position when your back hurts.

8. Ease the pressure

Stress, lack of sleep and anxiety can make pain more intense. Making room for calm moments during the day is also part of caring for your back.

An X-ray or MRI is only useful after about 7 weeks, and only if your doctor thinks it is necessary. If the pain lasts more than 4 weeks or keeps coming back, they may refer you to a physiotherapist.

When to see a doctor

Call emergency services (15 or 112 in France) or seek urgent care if the pain goes down your leg with tingling or loss of strength, if you have trouble passing urine or controlling your bladder or bowels, or if you feel numbness between your thighs.

See your doctor quickly if the back pain comes with fever, starts after a fall, wakes you at night, or if you lose weight for no reason. Book an appointment if the pain lasts more than 4 weeks or keeps coming back.

A moment of relaxation, designed for people with low back pain

I designed the Lower back relaxation listening programme for people with lower back pain who want a moment of targeted relaxation: 18 minutes lying on your back, knees bent, headphones on, one session every 4 days over 20 days. It does not treat back pain, does not replace your doctor's advice and does not replace movement: after the session, roll onto your side to get up, then walk a little. To discover the method, the first session of the Anti-Stress programme is free.

Éric Rosati, osteopath with 30 years of experience. This article is for information and does not replace your doctor's advice.

Sources (in French): Assurance Maladie, Low back pain: what are we talking about? · Assurance Maladie, Back pain: how to avoid chronic pain · Vidal, Back pain (low back pain) · Vidal, Chronic low back pain (2024)

🎧 Recommended programme: Lower back relaxation · low back pain
To listen to with headphones, in a quiet place, at your own pace.

Discover the Lower back relaxation · low back pain programme →