5 simple ways to relieve lower back pain at home
20 May 2026 · Prestons Injury Therapy
Lower back pain affects most of us at some point — and it's one of the most common reasons people visit our Prestons clinic. The good news? Many cases respond well to simple changes you can make at home. Here are five practitioner-approved tips.
1. Keep moving
It's tempting to rest completely, but gentle movement is usually better than bed rest. Short walks help keep your spine mobile and encourage blood flow to healing tissues.
2. Check your sitting posture
If you sit for long periods, set a timer to stand and stretch every 30–45 minutes. Keep your feet flat, hips slightly higher than your knees, and your screen at eye level.
3. Strengthen your core
A strong core supports your lower back. Gentle exercises like bird-dogs, glute bridges and pelvic tilts can make a real difference over time.
4. Apply heat or ice
Ice can help in the first 48 hours after a flare-up to reduce inflammation, while heat is great for relaxing tight, achy muscles afterwards.
5. Don't ignore persistent pain
If your pain lasts more than a week or two, radiates down your leg, or is accompanied by numbness or weakness, it's time to see a professional.
When to see us
Our physiotherapists and chiropractors can assess the root cause of your pain and build a personalised treatment plan. Book online or call us — no referral needed.