Lower Back Pain: When to Rest, When to Move and When to Worry

Back pain is one of the most common reasons Australians see a GP. It can be very painful and frustrating, but the reassuring news is that most lower back pain isn’t caused by serious damage and improves within a few weeks.

Here’s what usually causes it, what helps, how long it tends to last, and the warning signs that mean you need care straight away.

What usually causes lower back pain?

About 8 in 10 people will have lower back pain at some point in their life (healthdirect). Most is called “non-specific”. This means it comes from strain on the muscles, ligaments and joints of the back, rather than a specific injury or disease. Common triggers include:

• lifting, bending or twisting awkwardly
• a sudden increase in activity, such as gardening or moving house
• long periods of sitting or standing
• poor sleep and stress, which can make pain feel worse

Things that make back pain more likely include heavy physical work, too little physical activity, weak back and tummy muscles, and being overweight.

Sometimes pain spreads into the buttock or down the leg. This is often called sciatica, and it happens when a nerve in the lower back is irritated. It usually improves with time too, but it’s worth talking to a doctor about.

Less often, back pain is caused by a specific medical problem, such as a fracture, infection, inflammatory arthritis or, rarely, cancer. The warning signs below help doctors pick these up.

How long does it last?

Most non-specific back pain improves a lot within a few weeks, even if it’s very painful at first. Back pain that lasts longer than 12 weeks is considered chronic (long-term) pain. If you’re not improving after a few weeks, see a doctor to review your plan.

Rest or move?

For most back pain, staying gently active is better than bed rest. Long periods in bed can make you stiffer and slow your recovery. This is also the approach recommended in Australia’s Low Back Pain Clinical Care Standard.

• Keep up your normal daily activities as much as the pain allows, even if you need to slow down
• Walk regularly, starting with short distances
• Change position often, and take short breaks from sitting
• Avoid heavy lifting until the pain settles, then build up gradually

What else can help

• Heat: a heat pack can ease muscle tension and spasm.
• Pain relief: your pharmacist or doctor can advise on over-the-counter options that suit you. Pain relief can make it easier to keep moving.
• Physiotherapy: a physiotherapist can guide you through exercises to help you recover and prevent future flare-ups.
• Sleep position: a pillow between your knees (on your side) or under your knees (on your back) may be more comfortable.
• Look after your wellbeing: pain can affect mood and sleep, and worry can make pain feel worse. Understanding that most back pain isn’t serious can help.

Do I need a scan?

Often not. For most non-specific back pain, X-rays, CT and MRI scans don’t change the treatment or speed up recovery. They can also show changes that are common and harmless, which can cause unnecessary worry. Australia’s Low Back Pain Clinical Care Standard says imaging should only be used when a serious cause is suspected. Your doctor will refer you for imaging if your symptoms or history suggest it’s needed.

Back pain and work

Staying at work, or getting back to work gradually, usually helps recovery. You may need lighter duties or more breaks for a while. If you’re too unwell to work, a GP can provide a medical certificate. If your back pain is from a workplace injury, see a GP in person, as workers’ compensation paperwork can’t be done by telehealth at Teldoc.

Preventing flare-ups

• Stay active most days, including walking and exercises that strengthen your back and core
• Lift with your knees bent and the load close to your body
• Set up your desk and chair so you can sit comfortably, and get up regularly
• Aim for a healthy weight

Warning signs: when to get urgent help

Call 000 or go to your nearest emergency department if your back pain comes with:

• loss of bladder or bowel control, or numbness around the groin or buttocks
• new weakness or numbness in your legs
• fever, or feeling very unwell
• pain after a major fall or accident
• severe pain that isn’t eased by rest or any position

See a doctor promptly if you:

• have a history of cancer or osteoporosis
• have unexplained weight loss
• have pain that wakes you at night
• are over 50 with new back pain

How Teldoc can help

Our AHPRA-registered GPs can assess your back pain by phone or video, usually within 15 minutes. For most back pain, a careful history is the most important part of the assessment. Our GPs can:

• advise on managing your pain and staying active
• prescribe treatment if clinically appropriate
• refer you for imaging when it’s needed, or to a specialist
• suggest a physiotherapist where it may help
• provide a medical certificate if you need time off work

If you need an in-person examination, your doctor will let you know. Read more about what telehealth can and can’t do.

Please note:

• Teldoc doesn’t prescribe S8 or S4D controlled medicines, including strong opioids.
• We can’t complete workers’ compensation paperwork, so for a workplace injury please see a GP in person.

See our back pain treatment page. Consultations are $55 on weekdays and $75 on weekends and public holidays; see our fees page.

Frequently asked questions

Should I use heat or ice?

Many people find heat soothing for muscle tension and spasm. Use whatever gives you comfort, and protect your skin from burns or cold injury.

How long should I rest?

Try not to rest in bed for long. Keeping gently active, even if you need to slow down, usually helps you recover faster.

When does back pain need a scan?

Only when a doctor suspects a serious cause, such as a fracture, infection or nerve compression. Most back pain gets better without a scan.

Can a telehealth GP help with back pain?

Yes. A GP can take a detailed history, check for warning signs, advise on treatment and arrange referrals. If you need to be examined, your doctor will tell you.

Sources and further reading: healthdirect: Low back pain; healthdirect: Sciatica; Australian Commission on Safety and Quality in Health Care: Low Back Pain Clinical Care Standard (information for consumers).

This article is general health information and isn’t a substitute for advice from your own doctor. If you’re worried about your health, speak to a GP. In an emergency, call 000.

Medically reviewed by Dr Vafa Derakshan (MBBS, FRACGP), October 2026