Fact sheet

Lower Back Pain

Very common, usually not serious, and most people improve within 6 weeks. Scans rarely help. Movement beats bed rest, and most pills do less than you’d hope.

The back pain ladder

Most back pain settles on its own. These steps make the wait shorter and less miserable.

  1. Step 1 · Self-careStay active, plus heatKeep walking and doing normal things as you can. A heat pack or wrap for comfort.
    Works
    Slightly faster recovery than bed rest. Heat wrap: small short-term pain relief in trials
    Cost
    Free; heat packs about $10–30
    How long
    Start now; most people improve within 6 weeks
    Watch for
    Waiting to be pain-free before moving. Hurt doesn’t mean harm

    Your spine is tougher than your posture app thinks.

  2. Step 2 · PharmacyAnti-inflammatories (such as ibuprofen)A few days to take the edge off.
    Works
    Pain down less than 1 point out of 10 vs a dummy treatment
    Cost
    About $5–15
    How long
    A few days
    Watch for
    Stomach upset or ulcers, kidney problems, raised blood pressure. Not for everyone, so check with your pharmacist

    Helps a bit. Not a licence to lift the fridge.

  3. Step 3 · Allied healthExercise and physioA tailored exercise program, building strength and confidence.
    Works
    Pain down about 1 point out of 10; cuts the chance of another episode by about a third
    Cost
    About $90–130 a session; Medicare rebates for up to 5 visits a year with a GP care plan for long-term pain
    How long
    A few sessions, then keep exercising at home
    Watch for
    Exercises only work if they leave the brochure

    Any exercise you’ll actually do beats the perfect one you won’t.

  4. Step 4 · Allied healthMassage, manipulation or acupunctureHands-on treatment from a physio, chiro, osteo or massage therapist.
    Works
    Pain down about half to 1 point out of 10, short term at best
    Cost
    About $80–130 a session
    How long
    A few sessions. If nothing’s changed after 3 or 4, stop
    Watch for
    Open-ended “maintenance” plans and routine X-rays

    Feels lovely, fades fast. A treat, not a plan.

  5. Step 5 · Allied healthPain program (physical plus psychological)For pain lasting over 3 months: exercise combined with CBT-style pain coping skills.
    Works
    Small extra gains in pain and function over usual care in trials; helps people back to work
    Cost
    About $90–250 a session; Medicare rebates with a GP plan. Public pain clinics are free (waits apply)
    How long
    Usually 6–12 weeks
    Watch for
    It doesn’t mean the pain is “in your head”. It means the nervous system can be retrained

    Pain is real. So is the volume knob, and you can learn to turn it.

  6. Step 6 · SpecialistSurgeryOnly for specific problems, such as persistent sciatica from a trapped nerve.
    Works
    Sciatica: leg pain settles in about 4 weeks vs 12 waiting; by 1 year results are similar
    Cost
    Free in public hospitals (waits apply) or private with an out-of-pocket gap
    How long
    Weeks to months of recovery
    Watch for
    Infection, nerve damage, and pain that doesn’t improve

    For pinched nerves, not everyday backache.

Costs are rough Australian prices in October 2026 and vary by pharmacy and provider. PBS co-payment: $25, or $7.70 with a concession card. Effects are averages from trials. Backs are stubborn.

Save your money

Popular, heavily marketed or often asked about, but the evidence is weak or says no.

What you can do

See your GP if

Go to the emergency department or call 000 for numbness around the bottom or genitals, new trouble controlling your bladder or bowels, or leg weakness.

Common questions

How long does lower back pain last?

Most people improve within 6 weeks. See your GP if it isn’t improving after 4 to 6 weeks.

Do I need a scan for back pain?

Usually not, unless there are warning signs. Scans often show disc bulges in people with no pain at all, and rarely change treatment.

What is the best treatment for lower back pain?

Staying active helps most, then exercise or physio. Heat and a few days of anti-inflammatories give modest relief. Large Australian trials found paracetamol alone and opioids work no better than a dummy treatment.

When is back pain an emergency?

Go to the emergency department or call 000 for numbness around the bottom or genitals, new trouble controlling your bladder or bowels, or leg weakness.

What causes lower back pain?

Most back pain is “non-specific”, meaning no single damaged structure can be found. It’s linked to strain, stiffness, being unfit, stress and poor sleep, and it isn’t a sign of serious damage. Scans often show age-related changes that are also common in people without pain.

Is heat or ice better for back pain?

Heat helps a little more. Trials show a heat wrap eases pain and stiffness in the first few days. Use whichever feels better for you, and keep moving.

Can I go to work with back pain?

Usually, yes. Staying at work or returning early, with changes such as lighter duties or breaks to move, leads to faster recovery than staying home. Talk to your workplace about adjustments if your job is physical.

Helpful resources

Evidence and more information

Updated 28 October 2026. General education, not personal medical advice. Treatment depends on your situation, so talk to your GP or pharmacist.

Related

maladywise.com/back-pain/