Back pain is one of the most common problems we see at Live Well Physio.
It can start suddenly when you bend or lift, develop gradually over time, or keep coming back when you least expect it. And when your back hurts, it can be difficult to know what you should do — or whether you’re making things worse.
The good news is that most back pain responds well to the right combination of treatment, movement and rehabilitation.
Here’s what you need to know.
Should I rest if my back hurts?
No. Not usually.
Years ago, the advice was often to stay in bed and rest until your back settled down. We now know that prolonged rest generally makes back pain worse.
Your back needs movement.
That doesn’t mean pushing through severe pain. It means staying as active as you can, changing positions regularly and continuing your normal activities where possible. The exact type of movement will depend on your body and what’s causing your pain – your physio can give you specific advice on what is right for you.
As your pain settles, we gradually increase your activity and get you back to your usual exercise, work and lifestyle.
If my back hurts, does that mean I’ve damaged it?
No — pain doesn’t automatically mean damage.
Think of pain like a smoke alarm. It is designed to alert you that something needs attention and encourage you to protect the area. But an alarm going off doesn’t necessarily mean the house is on fire.
The same applies to your back.
Pain is a protective response. It doesn’t tell us exactly how much tissue damage has occurred — and in many cases, there is no significant tissue damage at all.
That’s why we don’t simply look at how much your back hurts and assume that it is badly injured. We look at what happened, your symptoms, how they behave, how your back moves and how your nerves, strength and function are performing.
Do I need an MRI or X-ray?
Not necessarily.
A scan isn’t always the answer to back pain. Disc bulges, degeneration and changes in the joints are common findings for people with pain and in those with no pain.
A good clinical assessment is the starting point. We determine whether imaging is actually warranted based on your symptoms and clinical findings.
You don’t need a scan just because your back hurts.
Is my posture causing my back pain?
There isn’t one perfect posture that you need to hold all day.
Your back is designed to bend, twist, move and adapt.
What matters is whether your body has the strength, mobility and capacity to cope with the demands you’re putting on it.
Sitting for long periods, for example, isn’t necessarily damaging your back. But staying in one position for hours and then suddenly asking your body to do something it isn’t used to — like a big gardening session, gym workout or day of lifting — can be enough to aggravate it.
Rather than focusing on perfect posture, we focus on moving well and building your capacity.
What about lifting?
Your back is designed to lift.
Bending and lifting are normal movements, not movements you need to be afraid of.
The important factors are the load, the volume and whether your body is prepared for the task.
If you’ve had back pain, avoiding lifting won’t make your back stronger. We gradually build your strength and tolerance so you can lift, bend and move with confidence.
Why does my back keep ‘going’?
If your back pain keeps returning, it’s easy to start thinking, “I’ve got a bad back.”
You don’t have to accept that.
We look at what is contributing to your recurring pain and address the things that need to change. That might include strength, mobility, movement patterns, exercise technique, workload or simply rebuilding your confidence in your back.
The aim isn’t just to settle this episode.
It’s to build a stronger, more capable back that can handle the things you want to do.
How can physiotherapy help?
A good physiotherapy assessment gives you answers.
We take a detailed history, assess your spinal movement, strength, mobility and neurological function, and use specific clinical tests to diagnose the cause of your symptoms.
From there, we create a treatment and rehabilitation plan specific to you.
Treatment can include manual therapy, joint mobilisation, soft tissue techniques, dry needling, neural mobility, stretching, strengthening and Clinical Pilates.
Most importantly, we give you the knowledge and exercises you need to manage your back beyond the clinic.
Our goal is to get you better — not keep you coming back forever.
When should I see a physio?
When your back pain starts –
Getting the right advice early can help you understand what’s happening, settle the pain sooner and help to avoid the condition becoming chronic.
When your pain keeps coming back –
If your back pain keeps returning, there’s a reason. Repeatedly treating the pain without addressing what’s causing it can leave you stuck in the same cycle. We’ll assess what’s driving your symptoms and address the underlying factors so you can break that cycle.
Before it becomes a problem –
We love prevention! If you want to keep your back strong and healthy, our physios can assess your strength, mobility and movement and identify any areas that need attention. We’ll then create an exercise program tailored to you and your goals.
Get back to doing what you love
Back pain can make you cautious. You stop bending, lifting, exercising or doing the things you enjoy because you’re worried about making your back worse.
It doesn’t have to stay that way.
With the right assessment, treatment and rehabilitation, you can build your strength, confidence and capacity and get back to doing the things that matter to you.
Whether that’s going to the gym, playing golf, picking up your kids, gardening, running or simply getting through your day without thinking about your back…
Our goal is to get you back to doing what you love.
If you’re experiencing back pain and would like to get it assessed, book an appointment with one of our experienced physiotherapists https://letslivewell.com.au/contact-us/
