Lower Back Pain Treatment – How to Fix Your Pain

Lower back pain is one of the most common issues affecting adults, especially those who spend long hours sitting at a desk or performing repetitive tasks. At Motion Wellness in Canberra, we help patients identify the causes of their lower back pain and provide personalised treatment plans to reduce discomfort, restore mobility, and prevent future episodes.

Why Lower Back Pain Happens

Lower back pain can result from muscle strain, poor posture, weak core muscles, injuries, or spinal conditions such as herniated discs. Sedentary lifestyles and long hours sitting at work can worsen the problem. If left untreated, lower back pain can interfere with daily activities, sleep, and overall quality of life.

Simple Steps to Relieve Lower Back Pain at Home

• Correct Your Posture: Sit and stand with your back straight, shoulders relaxed, and core engaged. Avoid slouching or leaning forward for extended periods.

• Strengthen Core Muscles: Exercises such as planks, bridges, and gentle abdominal workouts help support the lower back and prevent strain.

• Stretch Regularly: Incorporate hamstring stretches, hip flexor stretches, and lower back stretches into your routine to reduce tension and improve flexibility.

• Apply Heat or Cold Therapy: A warm compress can relax tight muscles, while an ice pack can help reduce inflammation after a strain.

• Take Breaks: Stand, stretch, and walk briefly every 30–60 minutes to avoid prolonged pressure on the lower back.

  
  

Professional Chiropractic Care for Lower Back Pain in Canberra

While home strategies are helpful, persistent lower back pain often requires professional assessment. At Motion Wellness, our Canberra chiropractors:

• Perform detailed evaluations to identify the root cause of pain

• Offer spinal adjustments to restore alignment and relieve nerve pressure

• Provide soft tissue therapy to relax tight muscles

• Recommend personalised exercise and posture programs to prevent recurrence

  
  

Tips to Prevent Future Lower Back Pain

• Maintain an ergonomic workstation, with chairs and desks supporting natural spinal alignment

• Avoid lifting heavy objects incorrectly; bend your knees and keep the back straight

• Incorporate regular physical activity to strengthen core and back muscles

• Sleep on a supportive mattress and pillow that maintain spinal alignment

  

  Woman experiencing back pain while working from home at a desk.

  https://www.freepik.com/free-photo/side-view-woman-having-backache-while-working-from-home

  
  

FAQs About Lower Back Pain Relief

Q: How long does it take to fix lower back pain?A: Recovery time varies depending on the cause. Minor strains may improve in days, while chronic conditions may require weeks of treatment and ongoing management.

Q: Can chiropractic care permanently fix lower back pain?A: Chiropractic care can significantly relieve pain, restore mobility, and prevent recurrence, especially when combined with exercises and posture correction.

Q: Are there exercises I can do at home?A: Yes. Gentle core strengthening, stretching, and mobility exercises can support your lower back and reduce the risk of future pain.

Lower back pain doesn’t have to control your life. For expert assessment, personalised treatment, and ongoing support, book a consultation with our Canberra chiropractors today.