5 tips to Prevent and Manage Lower Back Pain

Let’s be honest, just about everyone’s had a run-in with lower back pain at some point in their life. Whether it’s that dull ache after sitting too long at your desk, or a sharp twinge that catches you bending forward, it’s frustrating and often feels like it appears out of nowhere.
At City South Physiotherapy in South Melbourne, we see people from all walks of life dealing with lower back pain — office workers, tradies, weekend gym-goers, and parents chasing kids around the park. The good news? Most back pain can be managed (and prevented) with a few simple strategies that restore confidence and keep you moving.

Why does lower back pain happen?

Your lower back does a lot for you, think of it like the body’s support beam. Pain can pop up after lifting awkwardly, sitting for hours on end, or just moving in a way your back wasn’t quite ready for. Sometimes, it’s not one big event but lots of little stresses building up over time. When muscles tighten or joints stiffen, your body tries to protect you by tensing even more, which can make things feel worse. The key? Get things moving again safely and rebuild trust in your back.

Our go-to tips to prevent lower back pain

1. Move often. Sitting still is one of the biggest triggers. Stand up, stretch, or walk every 30–60 minutes and set a reminder if you need to. Sitting is becoming the new smoking in terms of health risks, so move like your bodies are designed!
2. Build strength. Strong core and hip muscles support your spine. We use Clinical Pilates and targeted strength programs to keep things balanced, but you can do whatever works for you.
3. Lift smart. Bend through your knees and hips, hold the load close, and avoid twisting while lifting or carrying. This is particularly important if you are lifting a lot during your day. And this doesn’t just mean tradies. If you have kids, you might be lifting them 20, 30 or 50 times a day and all of those lifts add up over time.
4. Sort out your desk setup. The top of your screen should be at eye level, invest in a chair that supports your lower back, and your feet flat on the floor. If you can’t get your feet flat on the floor, with your hips and knees at 90°, look at a foot stool or box to allow yourself to do so!
5. Stay active. Your spine loves movement. Walking, swimming, and strength work (remember, this can be in the gym, Pilates, home workouts) help your back handle more, not less. If your back is the support beam for the body, think of this as getting that beam stronger with every single repetition.

What to do when your lower back’s already sore

If your back does flare up, don’t panic. It’s common and usually settles with the right approach. Gentle movement is better than lying flat on the couch. Apply heat, do some short walks, and avoid long periods of sitting. Painkillers may help short term, but the big wins come from movement and graded exercise.

If the pain sticks around or keeps returning, that’s where we come in. At City South Physio, we’ll figure out what’s driving your pain — muscle strain, joint irritation, or nerve sensitivity and tailor a plan to help you get moving again. That might include hands-on treatment, mobility work, and a few exercises to strengthen and stabilise your spine.

When to get your lower back checked

If your pain’s sharp, constant, or causing leg weakness, numbness, or bladder/bowel changes, get checked straight away. For most other cases, seeing a physio early helps prevent things from dragging on and gives you a clear plan forward.

Ready to move better? Book an appointment with our physio team and we’ll help you calm the pain and build a stronger, happier back.