Looking for lower back pain relief? Discover 3 simple tips to reduce pain fast — get moving, stand more, and use heat over ice — plus when to see a physical therapist.

Lower back pain is one of the most common reasons people miss work or stop doing the activities they love. The good news? You don’t have to wait for the pain to magically go away — there are simple things you can do right now to start feeling better.

1. Get Moving

At 606 Physio, we say it all the time: Movement is Medicine. Gentle movement helps reduce stiffness, improve circulation, and calm down irritated tissues.

Start with something as simple as a walk. It doesn’t need to be completely pain-free — just move to your tolerance and see how your body responds. Light range-of-motion exercises and gentle stretching can also help.

Here’s my favorite exercise when my back feels stiff:

2. Stand More Than You Sit

I can’t tell you how many patients I’ve treated for back pain that flared up after a long car ride or flight. Sitting for long periods increases pressure on the discs in your lower back — research backs this up.

In fact, a 2018 study found that longer sitting time was closely associated with a higher risk of low back pain — especially in people who weren’t physically active (Park et al., 2018). That means getting up more often and adding even light activity can make a real difference for your back.

If you sit at a desk for work, try alternating between sitting and standing. Sit for an hour, then stand for the next hour. A basic standing desk can make a huge difference — you can grab a standing desk for around $50 here and use it at home or work to stay productive and reduce your back pain.

3. Choose Heat Over Ice

The research on heat vs. ice for back pain is mixed, but most people find heat more soothing. A hot shower, heating pad, or warm compress can help relax tight muscles and make gentle movement easier. For even better results, follow up with some light stretching.

When to Get Help

Back pain is common, but it shouldn’t control your life. If your pain isn’t improving after a few days — or if you notice numbness, tingling, or weakness in your legs — it’s time to get checked out.

A physical therapist can help you figure out what’s causing your pain, teach you the right exercises, and get you back to moving pain-free.

Ready to Fix Your Back Pain?

Take the first step toward lasting relief.

📅 Book Your Free Phone Consultation

References

Park S-M, Kim HJ, Jang S, et al. Longer sitting time and low physical activity are closely associated with low back pain. J Orthop Sci. 2018;23(5):710–715. https://doi.org/10.1016/j.jos.2018.04.006
Li S, Chen M, Luo Y, et al. Comparison of In Vivo Intradiscal Pressure between Sitting and Standing in Human Lumbar Spine: A Systematic Review and Meta-Analysis. Pain Physician. 2022;25(3):E377–E388. https://pubmed.ncbi.nlm.nih.gov/35330208
Nachemson AL. Disc pressure measurements. Spine (Phila Pa 1976). 1981;6(1):93–97. https://pubmed.ncbi.nlm.nih.gov/7209680

3 Simple Things to Do When You Have Lower Back Pain