Most people experience lower back pain at some point in their lives. It can come on suddenly after lifting something awkwardly or build up gradually over time. While it can be worrying, the good news is that most episodes of lower back pain aren’t caused by serious damage and respond very well to the right treatment and advice.
At Great Northern Physiotherapy, we take the time to understand what’s causing your pain and how it’s affecting your daily life. Whether you’re struggling to sit at work, keep active, play sport or simply get through the day comfortably, we’ll create a personalised, evidence-based treatment plan that helps reduce pain, restore confidence and support your recovery every step of the way.
Symptoms
Lower back pain affects everyone differently. Some people experience a dull ache, while others notice sharp pain that makes everyday movements difficult.
Common symptoms include:
- Pain across the lower back
- Stiffness first thing in the morning or after sitting for long periods
- Pain when bending, lifting or twisting
- Muscle spasms in the lower back
- Difficulty standing upright after sitting
- Pain that improves with gentle movement
- Reduced flexibility and mobility
- Pain that limits work, exercise or everyday activities
Some people may also experience pain spreading into the buttocks or thighs. This doesn’t always mean a trapped nerve and is often part of mechanical lower back pain.
Causes
Although back pain is common, it’s rarely caused by serious damage. Research shows that around 95% of lower back pain is classified as non-specific or mechanical, meaning there’s no single structure that’s injured or “out of place.” Instead, pain usually develops because the back has become irritated, overloaded or more sensitive.
Common contributing factors include:
- Repeated bending or lifting
- Sudden increases in activity
- Long periods of sitting
- Poor movement habits
- Heavy manual work
- Reduced physical activity
- Muscle weakness or deconditioning
- Stress, anxiety or poor sleep
- Previous episodes of back pain
It’s important to remember that modern research shows our spines are incredibly strong and resilient. Experiencing back pain doesn’t necessarily mean you’ve damaged your back.
Diagnosis
A thorough assessment is the first step towards successful recovery.
Your physiotherapist will discuss:
- When your symptoms started
- What makes them better or worse
- Your work and daily activities
- Previous injuries or episodes
- Your exercise and activity levels
- Your general health
We’ll then carry out a detailed physical assessment, including:
- Spinal movement
- Strength testing
- Joint mobility
- Muscle flexibility
- Functional movements
- Neurological screening where appropriate
Most cases can be accurately diagnosed during your first appointment without the need for scans. If your symptoms suggest a more complex condition or require further investigation, we’ll advise you on the most appropriate next steps and, if necessary, liaise with your GP regarding imaging or specialist referral.
Treatment Options
Comprehensive Physiotherapy Assessment
Every recovery starts with understanding why your symptoms have developed.
Rather than focusing solely on where your back hurts, we assess how your spine, hips, pelvis and surrounding muscles work together. This helps us identify the factors contributing to your pain and build a rehabilitation programme tailored specifically to you.
MANUAL THERAPY
Manual therapy can be highly effective for reducing pain and restoring movement during the early stages of recovery.
Depending on your assessment, treatment may include:
- Spinal joint mobilisation
- Soft tissue massage
- Joint manipulation where appropriate
- Muscle release techniques
- Mobility restoration
These techniques are always combined with active rehabilitation to achieve longer-lasting results.
Exercise Rehabilitation
Exercise is the cornerstone of successful back pain treatment. Research consistently shows that staying active leads to better outcomes than prolonged rest.
Your rehabilitation programme may include:
- Mobility exercises
- Core strengthening
- Hip strengthening
- Functional movement training
- Balance and coordination exercises
- Progressive strength training
- Return-to-sport rehabilitation where required
Every programme is tailored to your goals, whether that’s returning to work, gardening, running or lifting weights.
Medical Acupuncture
Where appropriate, medical acupuncture may be used alongside physiotherapy to help reduce muscle tension, reduce pain and support movement while you progress through rehabilitation.
Pain Management Advice
We can advise on activity modification, pacing strategies and self-management techniques to help keep you moving confidently throughout your recovery.
Self-management
Small changes can make a big difference during recovery.
We often recommend:
- Keeping as active as your symptoms allow
- Avoiding prolonged bed rest
- Taking regular movement breaks if you sit for long periods
- Walking daily
- Following your personalised exercise programme
- Building strength gradually
- Managing stress and improving sleep where possible
It’s completely normal for your back to feel uncomfortable during recovery. Gentle movement is usually beneficial and helps restore confidence in your spine.
Recovery Timelines
Recovery varies depending on the individual and the length of time symptoms have been present.
Typical recovery times include:
- Acute lower back pain: 2–6 weeks
- Persistent back pain: Several weeks to a few months with structured rehabilitation
- Long-standing symptoms: Often improve significantly with progressive strengthening and lifestyle changes
Early assessment and treatment can help reduce the risk of pain becoming persistent.
When to Seek Help
- Your pain isn’t improving after a couple of weeks
- You’re struggling to work or sleep
- Your pain keeps returning
- You’re avoiding activity because of your symptoms
- You’re unsure what’s causing your pain
Seek urgent medical attention immediately if you experience:
- Loss of bladder or bowel control
- Numbness around the saddle area (includes the inner thighs, buttocks, genitals and the area around the anus).
- Significant weakness in one or both legs
- Severe pain following major trauma
- Unexplained weight loss, fever or feeling generally unwell alongside back pain
These symptoms are uncommon but require urgent assessment.
Clinically Reviewed By
Phil Williams
Director and Consultant Physiotherapist
Take the First Step Towards Moving Comfortably Again
Lower back pain doesn’t have to stop you doing the things you enjoy. With an accurate diagnosis, personalised treatment and evidence-based rehabilitation, most people make an excellent recovery. Whether your symptoms started yesterday or have been affecting you for months, our experienced physiotherapists are here to help you move with confidence.
Book your initial assessment today and let us support your recovery every step of the way.
LOWER BACK PAIN FREQUENTLY ASKED QUESTIONS
Not usually. Staying gently active is one of the most effective ways to support recovery. Prolonged bed rest can often delay improvement.
Most people don’t. A detailed physiotherapy assessment provides enough information to diagnose mechanical lower back pain. Scans are only recommended when clinically appropriate. If appropriate, we can arrange a private MRI scan.
In most cases, no. Back pain is rarely caused by serious structural damage. Your spine is strong, and pain doesn’t necessarily indicate injury.
Yes. Even if you’ve had back pain for months or years, a personalised rehabilitation programme can improve strength, movement and confidence while reducing pain.
Yes. Remaining active is encouraged. Your physiotherapist will help you modify activities where necessary and guide you safely back to the things you enjoy.
Related PHYSIO SERVICES
To support your recovery, your physiotherapist may recommend one or more of our related services:
Book your initial assessment and take the first step toward pain-free movement.