Continuing normal activities and avoiding bed rest is the single most evidence-backed advice for acute non-specific lower back pain. The old advice of rest is now known to be harmful.

Anti-inflammatory pain relief that addresses both the pain and inflammatory components of back pain. More effective than paracetamol for this condition.

Progressive strengthening of the deep core muscles (multifidus, transverse abdominis) is the most effective long-term strategy for preventing recurrence.

Hands-on treatment including spinal mobilisation, manipulation, and soft tissue techniques. Provides meaningful short-term pain relief and functional improvement.

Continuous low-level heat (heat wraps, hot water bottle) provides significant relief for acute lower back pain, particularly pain with a muscular component.

Structured yoga programmes significantly reduce chronic low back pain and disability, with effects comparable to other exercise therapies.

Acupuncture provides meaningful short-term pain relief for chronic low back pain and is recommended in several clinical guidelines as an adjunct to standard care.

A specific exercise programme based on identifying directional preference. Most patients improve with extension exercises (press-ups, standing extensions) rather than flexion.

A topical NSAID gel that delivers anti-inflammatory medication directly to the site of pain with minimal systemic absorption. A safer option for those who cannot tolerate oral NSAIDs.