Lower back pain is one of the most common reasons people seek physiotherapy. Whether it comes on suddenly after lifting something heavy or gradually builds up from long hours sitting at a desk, almost everyone experiences lower back pain at some point in their life.
Physiotherapists regularly see people whose backs are affected by a combination of work, sport, repetitive physical stress, parenting, gym training and simply the stresses of daily life. The good news is that most lower back pain is not serious, and in many cases it improves significantly with the right management, movement and advice.
Here are some of the most common causes of lower back pain physiotherapists see in the clinic:
Book Online Now to Fix Your Body
Disc related pain
The discs are the soft structures sitting between the bones of the spine. They allow for movement of the spine and load absorption.
It often happens after:
- Lifting awkwardly
- Gardening or housework
- Starting a new gym program
- Long periods of sitting
- Sudden twisting movements
- Carrying children
- Large weight gain within a relatively short time span
Many people wake up with back pain and cannot pinpoint exactly what caused it. Often it is the result of accumulated stress on the body rather than one dramatic injury or incident.
Book Online Now to Fix Your Body
Typical symptoms include:
- Pain across the lower back
- Stiffness when getting out of bed
- Pain when bending forwards or standing upright especially after a long period of being sedentary
- Muscle tightness
- Difficulty sitting for long periods
While these injuries can feel alarming, they are usually very manageable. Physiotherapy treatment may include hands-on therapy, exercise prescription, movement advice, and gradual return to normal activity
Many people panic when they hear terms like “bulging disc” on an MRI scan. However, scans often show disc changes even in people with no pain at all. Physiotherapists manage the whole person rather than relying on imaging findings alone. One of the biggest myths about back pain is that rest is best. In reality, deliberate long rest periods make symptoms worse. Staying gently activity is usually one of the most important parts of recovery. Most disc related pain improves with conservative treatment (non-surgical treatment).
Physiotherapy often focuses on:
- Reducing pain and nerve irritation
- Improving mobility
- Gradually restoring strength
- Teaching safe movements strategies
- Building confidence with activity again
Only a small percentage of people with disc injuries require surgery
What our clients are saying about us
Joint related pain
Usually due to excessive stress on a joint, typically giving people pain with standing fully upright or bending backwards. Isolated joint related lower back issues tend not to be painful with bending forwards. It is typically worse at the end of the day, and tends to be reasonably calm at the start of the day.
Sciatica
Another common condition physios treat is sciatica. Sciatica refers to pain traveling down the leg due to compression on the nerves in the lower back, as a consequence of disc or joint issues.
Symptoms can include:
- Sharp or deep lower back pain
- Pain into the buttock or down the leg
- Tingling or pins and needles
- Leg weakness
- Reduced ability to move
It can happen after heavy lifting, repeated bending or prolonged sitting, though sometimes they can develop gradually over time.
Poor postural habits and sedentary lifestyle
Lifestyles play a significant role in lower back pain. Office workers, drivers, students and people working from home often spend long hours sitting in positions that place ongoing stress on the spine.
It is not necessarily “bad posture” alone that causes pain. The bigger issue is staying in one position for too long without movement.
Common contributing factors include:
- Sitting for extended periods
- Limited physical activity
- Weakness through the trunk and hips
- Reduced flexibility
- Poor work or home office set up
- Long commutes
Many people noticed an increase in back pain after the shift towards working from home, particularly when working from couches, kitchen benches, or poorly designed home office setups.
Physiotherapy treatment often includes:
- Economic recommendations
- Strengthening exercises
- Mobility work
- Education around movement breaks
- Recommendations regarding physical habits
Sometimes small changes, such as standing up more frequently or improving desk set up can make a surprisingly big difference.
Book Online Now to Fix Your Body
Gym and sporting activities
Active people are certainly not immune to lower back pain. Physios commonly see injuries related to:
- Weightlifting
- Running
- Golf
- Football
- Cycling
- Tennis
- CrossFit
In many cases the issue is not exercise itself, but rather excessive load, poor technique, lack of adequate recovery or progressing too quickly.
Dead lifts and squats often get blamed for back pain, but when performed appropriately they can actually help strengthen the spine and reduce injury risk. Problems typically arise when people lift beyond their current capacity or continue training through worsening pain.
Sport related back pain may involve
- Muscle injuries
- Facet joint irritation
- Disc irritation
- Bone stress reactions
- Hip and pelvic dysfunction
Physios help identify the underlying issue and create a rehabilitation plan that allows people to safely return to sport while reducing the risk of recurrence.
Book Online Now to Fix Your Body
Stress
Many people are surprised to learn how strongly stress can influence back pain.
When stress levels are high, muscles often become more tense and sensitive. Sleep quality may worsen, activity levels may drop, and the nervous system can become more reactive to pain.
Physios frequently see lower back pain flare-up during:
- Busy work periods
- Financial stress
- Family related pressures
- Poor sleep
- Burnout
- Anxiety
This does not mean that the pain is all in your head. The pain is very real, but emotional and physical stress are closely connected.
Persistent pain often responds best to a combination of:
- Exercise
- Movement
- Good sleep habits
- Stress management
- Gradual return to normal activities
- Education and reassurance
Understanding this connection can help people feel less fearful about their symptoms.
Book Online Now to Fix Your Body
Age-related changes
As people get older, natural changes occur within the spine. This may include:
- Arthritis
- Disc degeneration
- Reduced flexibility
- Narrowing around the nerves
These findings are extremely common and often appear on scans even when somebody has no pain.
Many older adults worry when they hear the terms like “wear and tear”, but these changes are often a normal part of aging rather than a sign of damage.
In fact, regular movement and strength training are some of the best ways to keep the back healthy over time. Physiotherapy can help older adults:
- Improve mobility
- Build strength
- Reduce stiffness
- Improve balance
- Stay independent and active
Exercise programs are tailored to the individual and may include walking, strengthening, stretching, hydrotherapy or supervised gym based rehabilitation.
When should you seek help for low back pain?
Most low back pain improves within a few weeks, but it is worth seeing a physiotherapist if:
- Pain is severe or worsening
- Symptoms persist beyond a few days
- Pain travels down the leg
- You experience numbness or weakness
- Back pain keeps returning
- Pain is affecting work, sleep or daily activities
There are also certain symptoms that require urgent medical attention including:
- Loss of bladder or bowel control
- Significant leg weakness
- Unexplained weight loss
- Severe night pain
- Recent major trauma
Thankfully, these situations are relatively uncommon, however quick action should be taken in these cases.
Book Online Now to Fix Your Body
Summary
Lower back pain is extremely common, but it is also highly treatable in most cases. Physiotherapists see a wide range of causes, from simple muscle strain through to disc irritation, sporting injuries and postural overload. Importantly, experiencing back pain does not automatically mean there is serious damage, and that you need scans, injections or surgery.
For many people, the key to recovery is understanding the cause of the pain, staying active, and following an appropriate rehabilitation plan guided by a physiotherapist. The with the right advice and treatment, most people can return to normal activities, work, exercise and sport with confidence.
Book online today to feel great & move well again!
Super Simple with Instant Confirmation & No Login Required!
For consultation fees and more information, please visit our Fees and FAQs page or call us on 03 9498 0205.
Some types of consultations may require pre-payment or a deposit. 100% Money Back Guarantee (T&Cs apply).
Learn how our Melbourne Sports Physio team can help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
You can make an appointment by calling or booking online.