Low back pain is extremely common. In most cases, it’s non-specific, meaning there isn’t a single clear “damage” diagnosis causing the symptoms. The good news: most episodes improve.
The frustrating part is knowing when to keep it simple — and when it’s time to get help.
This post will give you a practical timeline and a few clear “book now” triggers, based on what current clinical guidelines recommend.
What most guidelines agree on first
For most people, early care looks like:
Stay active and keep normal daily movement going as much as you can
Use self-management strategies (position changes, short walks, pacing)
Avoid getting pulled into fear-based messages about your back being fragile
Bed rest isn’t the goal. Movement (at the right dose) usually helps.
How long should you wait?
If your back pain is improving, even slowly
If you notice clear improvement over the first 1–2 weeks, it’s usually reasonable to keep going with self-management and gradual return to activity.
If it’s not improving after 1–2 weeks
If your pain is not meaningfully improving by 1–2 weeks, or it keeps interrupting sleep/work/activity, that’s a very reasonable time to get assessed.
This doesn’t mean something serious is happening. It usually means you’d benefit from:
clearer guidance on movement and pacing
an exercise plan you’ll actually do
hands-on care to help you get moving again
When to book sooner (practical triggers)
Consider booking sooner if your back pain is:
stopping you from normal activities (work, walking, training, sleep)
recurring in the same pattern every few weeks
making you feel unsure about what movements are “safe”
paired with leg symptoms that are new or worsening (radiating pain, numbness, weakness)
Also: if you’re stuck in a cycle of “rest → flare → rest,” an assessment can help break that pattern.
Do you need imaging (X-ray/MRI)?
Most guidelines are clear: imaging is not routinely recommended for non-specific low back pain in non-specialist settings, because it often doesn’t change what you do next.
If imaging is needed, it’s usually because the result is likely to change management, and that’s more often decided in a specialist context.
What actually helps (evidence-informed)
1) Exercise is the foundation
Guidelines consistently recommend exercise programs for low back pain (type can vary: strength, aerobic, mobility, mind–body—what matters is that it fits you and you’ll do it).
2) Hands-on care is usually best as part of a package
Manual therapy (including soft tissue techniques like massage) can be helpful—but typically as part of a broader plan that includes exercise (and sometimes a cognitive-behavioural approach for people who are really stuck).
3) A few “not recommended” items to know about
Some things are specifically discouraged in guidelines for most people, most of the time:
Traction
Belts/corsets/braces
Routine reliance on opioids for chronic low back pain
What an RMT assessment can do (without overcomplicating it)
An assessment isn’t about giving you a scary label.
It’s about figuring out:
what movements and loads are currently sensitive
what helps you calm things down
what progression gets you back to normal life (work, trails, gym, parenting)
When to Seek Medical Care More Urgently
Most low back pain is not dangerous and improves over time.
However, it’s important to seek medical care promptly if back pain is accompanied by:
New or worsening weakness, numbness, or difficulty controlling a leg
Changes in bowel or bladder control
Severe, unrelenting pain that does not change with position or rest
Back pain associated with fever, unexplained weight loss, or feeling generally unwell
Pain following a significant fall, accident, or trauma
These situations are uncommon, but they are reasons to involve a physician promptly to rule out less common causes of back pain.
If you’re unsure, starting with an assessment can help determine whether further medical input is needed.
If you want a clearer plan instead of guessing, you can Book now.