Lower Back Pain: The Canadian Guide to Fixing It Yourself (When You Can)

Low back pain is the single most common cause of work disability in Canada. The good news: 90% of non-traumatic back pain resolves within six weeks with the right kind of movement. The old advice — bed rest — is now known to make it worse.

What to do in the first 72 hours

Keep moving. Short walks every hour. Avoid bed rest past the first day. Over-the-counter ibuprofen or naproxen for pain (if you can take NSAIDs).

Week 1–6: the movement playbook

Walking — 20+ minutes daily.

Gentle mobility — cat-cow, hip openers.

Glute bridges and side planks — the trunk-strength combo with the strongest evidence.

Avoid heavy deadlifts and loaded spinal flexion until pain is gone for two weeks.

Red flags — see a doctor today

Numbness in the groin or loss of bladder/bowel control (cauda equina — emergency). New weakness in a leg. Unexplained weight loss or fever with the pain. Pain following a traumatic injury.

When to see a Canadian physio

If pain persists past 3 weeks or interferes with sleep, a registered physiotherapist is the best next step. Most Canadian benefits plans cover physio.

The bottom line

Walk. Don’t panic. Pain at 3 weeks or any red flags → see a physio or family doctor. Most Canadians will be fine by week 6.

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