Back PainSymptoms & Treatment
Back pain is common and usually improves with simple, consistent steps. Learn what it is, why symptoms fluctuate, and how movement and strengthening restore confidence for work and sport.
What is back pain?
Back pain ranges from local stiffness to pain that can refer into the hips or legs. It’s commonly influenced by activity, sleep and stress, and usually improves with education and progressive movement.
Imaging is rarely needed at the start unless there are concerning features (significant trauma, progressive neurological signs, fever/unwell). Your physiotherapist will advise when scans are appropriate.
Low back pain: who it affects and typical treatment
Who it affects
- Very common in adults 25–65; lifetime prevalence is high
- Manual workers and prolonged sitters during busy periods
- Athletes during load spikes or pre‑season
Typical treatment plan
- Education, reassurance and flare planning
- Mobility and graded strengthening (2–3x/week)
- Short‑term symptom relief as needed (heat, manual therapy)
Common causes
Muscle strain
Unaccustomed or repetitive load; often settles quickly.
Facet irritation
Local pain with extension/rotation; day‑to‑day variability.
Disc irritation
Bending/sitting sensitive; improves with graded loading.
Nerve irritation (sciatica)
Leg pain/tingling; managed conservatively in most cases.
Sports and training load
Load spikes increase risk. ~20–30% of adult athletes report back pain annually.
Common symptoms
- Aching or sharp pain in the lower back, worse with certain positions
- Stiffness after rest, improved by gentle movement
- Pain referring to buttock or thigh; occasional leg symptoms
- Reduced confidence with bending, lifting or prolonged sitting
Related symptoms: Reduced range of motion, Muscle stiffness
How a physiotherapist can help
- Education on pain, pacing and flare management
- Mobility and confidence‑building movement strategies
- Progressive strengthening for trunk, hips and legs
Effective treatments
Exercise therapy
- Mobility and graded strengthening
- Return‑to‑activity criteria for lifting and sport
Manual therapy (short‑term)
- Pain‑modulating techniques alongside exercise
- Used judiciously based on irritability
Education & self‑management
- Pacing, sleep and stress strategies
- Workstation and lifting technique
Adjuncts
- Heat/ice, short‑term analgesics as advised
- TENS/massage as comfort measures
At‑home management
Stretches
- Knee‑to‑chest (3 x 20–30s each side)
- Lumbar rotation (10 gentle reps each side)
- Hip flexor stretch (3 x 20–30s each side)
Strength
- Pelvic tilts (3 x 10–12)
- Bridge (3 x 8–12)
- Sit‑to‑stand or loaded carry (2–3 x weekly)
Habits
- Change positions every 30–45 minutes
- Short, regular walks for mobility
- Spread heavier tasks across the week
Increase gradually if next‑day symptoms are acceptable. Reduce reps/sets during flares.
What to expect in physiotherapy
1) Assessment
- History, red‑flag screen, movement/strength checks
- Agree goals (work, sport, sleep, lifting)
2) Plan
- Education, pacing and starter exercises
- Ergonomics and task modification
3) Progress
- Advance mobility and strength weekly‑biweekly
- Return‑to‑activity criteria for lifting and sport
Many improve in 2–12 weeks; persistent cases may need longer with staged loading.
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment.