Three Things You Should Not Do for Lower Back Pain

(And What to Focus on Instead)

Lower back pain is one of the most common complaints we see at Wholesome Physiotherapy in Townsville. Whether it’s caused by poor posture, a sudden strain, or a longer-term issue, the discomfort can quickly interfere with your daily life.

In this blog, we’re focusing on what NOT to do when back pain strikes. These are common mistakes that can slow down your recovery - or even make your symptoms worse. Plus, we’ll cover what you should do to support healing and move with confidence again.

1. Don’t Put Yourself on Complete Bed Rest

It’s natural to want to lie down when your back hurts, but prolonged bed rest can actually delay recovery.

Why bed rest is harmful:

• Muscles start to weaken and tighten within a day or two.

• Joints stiffen, reducing your range of motion.

• Lack of movement decreases blood flow, which your body needs to heal.

• It reinforces fear around movement, which can lead to chronic pain patterns.

What to do instead:

Instead of staying in bed for days, aim for short bursts of gentle movement throughout the day. Try light walking around the house or simple stretches in lying or even standing if comfortable. Rest when you need to, but avoid lying down all day unless advised by your physiotherapist.

2. Don’t Avoid All Movement

Some people fear that any movement will “make things worse,” but avoiding movement entirely can actually prolong stiffness and discomfort.

Why does this not help:

• Avoidance leads to deconditioning and reduced mobility.

• Fear of movement (kinesiophobia) is a known factor in chronic pain.

• Muscles and joints need low-load movement to recover and heal well.

What to do instead:

Focus on gentle, controlled movement. Things like:

• Deep breathing, pelvic tilts and knee rocks while lying down

• Walking in short intervals

• Simple mobility exercises guided by a physio
  These movements reduce tension, promote circulation, and help you regain confidence. A physio can provide personalised exercises based on your pain type and severity.

3. Don’t Power Through or Mask the Pain

Trying to “push through” the pain or ignore it with painkillers and anti-inflammatories can do more harm than good, especially if you continue aggravating movements or activities.

Why this is risky:

• You may worsen an underlying issue.

• Pain is your body’s signal that something needs attention.

• Relying on medication without addressing the root cause means the issue may return or become chronic.

What to do instead:

Listen to your body. Modify rather than avoid:

• Reduce heavy lifting or awkward movements.

• Adjust your desk setup if you're sitting long hours.

• Use hot or cold packs for symptom relief, but combine them with active care.
  Most importantly, get assessed early by a physiotherapist who can help you manage the pain and prevent it from coming back.

When to Seek Physiotherapy for Lower Back Pain

You should book in for physio if:

• Pain lasts longer than a few days

• You experience sharp or radiating leg pain

• You feel stiff in the morning or after sitting

• Pain interferes with your sleep or work

• You’ve had multiple flare-ups over time

At Wholesome Physiotherapy, we don’t just treat your symptoms - we assess your posture, movement habits, strength, and more to create a tailored treatment plan.

What Does Physio for Back Pain Involve?

• Assessment: A thorough look at how you move, where your pain is, and what’s driving it

• Education: We explain your pain in plain language and help you understand your options

• Hands-On Therapy: Soft tissue release, joint mobilisation, and techniques to reduce pain

• Exercise Rehab: Targeted movements to build strength, improve posture, and prevent recurrence

• Ongoing Support: Strategies for work, home, and hobbies to keep your back healthy

We may also recommend clinical Pilates-based rehabilitation if your pain is ongoing or related to postural issues or weak abdominal muscles.

Recovery Is About Smart Movement

Lower back pain can feel frustrating and even frightening, but recovery is possible and often quicker than you think with the right approach. Avoid the common mistakes of bed rest, fear-based inactivity, and masking the pain. Instead, choose movement, guidance, and confidence.

If your pain has lingered or returned, it’s time to book in and let us help you get back on track.