Lower back pain?

Help! I have back pain

Take a breath — you're in exactly the right place.

Backs are dramatic. They love to make a proper fuss over something that, nine times out of ten, isn't serious and settles well. Here's everything that helps — and how we can get you moving again.

Book an appointment Call the clinic
Most back pain isn't serious You rarely need a scan Movement beats bed rest
Where to start

What do you need right now?

Pick whatever's most useful — there's no wrong door.

Gentle exercises

Simple movements to try today to ease things off.

Show me

Your first visit

Exactly what happens when you come in — no surprises.

What to expect

Self-help advice

Heat, movement, sleep, pain relief — what actually helps.

Read the tips

When to worry

The rare warning signs that need urgent attention.

Check the signs
Move a little

Gentle exercises to try

Slow and easy wins here. Move within comfort, breathe, and stop if anything sharply worsens.

🎥 Video coming soon: we're filming short clips of each of these so you can follow along at home.
1

Knee rolls

Lie on your back, knees bent, feet flat. Keeping your shoulders down, gently roll both knees to one side, then slowly to the other. Small and easy — you're loosening off, not testing your range.

8–10 rolls each side · 2–3 times a day

2

Knee to chest

Still on your back, bring one knee gently towards your chest, hold a few seconds, then lower. Swap legs. A comfortable stretch — never a strain.

Hold 5 seconds · 5 times each leg

3

Pelvic tilts

Knees bent, feet flat, gently flatten the small of your back into the floor by tilting your pelvis, then release. Subtle movement — think "wake the muscles up".

10 tilts · 2–3 times a day

4

Go for a short walk

The most underrated back exercise there is. A gentle 10–15 minute walk keeps everything mobile and eases stiffness better than sitting still and hoping.

10–15 minutes · little and often

Read our full guide: the 5 best exercises for lower back pain →

No surprises

What to expect at your first visit

If you've never seen an osteopath before, here's exactly how it goes.

1

A proper chat first

We'll talk through your pain, your history, and what you need to get back to — work, sport, or sleeping through the night.

2

A gentle examination

We'll look at how you move and where things are stiff or sore. Wear something comfortable — leggings or shorts and a t-shirt are ideal.

3

Hands-on treatment

Where appropriate, we'll start treatment in the same visit — gentle, tailored to you, always at a pace you're comfortable with.

4

A clear plan

You'll leave knowing what's going on, what to do at home, and roughly how many sessions we'd expect. No open-ended commitments.

More detail on how we treat lower back pain →

Help yourself

Self-help that actually works

Small things, done consistently, make the biggest difference.

🚶

Keep gently moving

Bed rest is out of fashion for good reason. Staying gently active helps your back recover faster than lying low.

🔥

Try a bit of heat

A hot water bottle or heat pack for 15–20 minutes relaxes tight muscles. Wrap it in a towel so you don't catch your skin.

🛌

Sort your sleep

On your side with a pillow between your knees, or on your back with one under your knees, takes pressure off the lower back.

💊

Pain relief, sensibly

Short-term over-the-counter pain relief can help you keep moving. Your pharmacist can point you to what's suitable for you.

How to prevent lower back pain and sciatica coming back →
Looking after your back when gardening →

When back pain needs urgent help

This is rare, and it's very unlikely to be you — but it's important. Get urgent medical help straight away if your back pain comes with any of the following:

  • !Difficulty passing urine, or losing control of your bladder or bowels
  • !Numbness or tingling around your back passage, buttocks or genitals
  • !Numbness, pins and needles or weakness in both legs
  • !Feeling unsteady on your feet or that your legs are giving way
  • !Pain following a serious fall or accident
  • !Pain with a fever, feeling generally unwell, or unexplained weight loss
If you have any of these, don't wait for an appointment with us. Go to your nearest A&E or call 999 for the first few symptoms, or contact NHS 111 or your GP for the others. When in doubt, get checked — it's always the right call.
Good questions

Questions people always ask

Will treatment hurt?
It shouldn't. Treatment is gentle and tailored to what you're comfortable with. Some techniques can feel a little tender, but we check in the whole way through.
Should I rest or keep moving?
Keep gently moving. Long periods of bed rest tend to make back pain worse. Staying active within comfort is one of the most helpful things you can do.
Do I need a scan or an X-ray?
Usually not. For most back pain, scans don't change what helps and can flag harmless things that show up in anyone. If imaging were genuinely needed, we'd let you know.

Related reading:
Is it back pain or sciatica? How to tell the difference →
5 sciatica myths debunked →
Osteopath or chiropractor for back pain? →

Let's fix it

Ready to get moving again?

Book in with Newhill Osteopathy in Horley and we'll get you a clear plan and some proper relief. Same-week appointments are usually available.

Book online now Call 01293 369 442

Explore all our back and sciatica articles →

The information on this page is general guidance to help you understand back pain — it isn't a substitute for individual assessment or medical advice. If you're worried about your symptoms, please get in touch or speak to a healthcare professional.


Locations:
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Newhill Osteopathy at the Surrey Injury Clinic
Caledonian House
Reigate Road
Horley RH6 0AP
Newhill Osteopathy @ The Stables
Meath Green Lane
Horley RH6 8JA

Directions to The Stables:

Directions to Reigate Road:

Registered with the General Osteopathic Council.
Registration Number: 8238 
www.osteopathy.org.uk
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Member of the Institute of Osteopathy
Membership Number: 105043
https://www.iosteopathy.org/