Low back pain is extremely common and can affect almost anyone at some point in their life. For some people, it is a mild ache that settles relatively quickly. For others, pain and stiffness can make walking, working, exercising, sleeping or simply getting through everyday activities much more difficult.

If your back is hurting, it can also be difficult to know what you should do. Should you rest? Keep moving? Try exercises? And at what point should you speak to a physiotherapist?

The good news is that many episodes of low back pain improve, and physiotherapy can help you understand what may be contributing to your symptoms and what you can do to get moving confidently again.

In this guide, we look at the common causes and symptoms of low back pain, what you can do to manage it and when it might be worth seeking professional help.

What Is Low Back Pain?

Low back pain describes pain or discomfort affecting the lumbar region of your spine — the area between the bottom of your ribs and your pelvis.

The pain can feel very different from one person to another.

You might experience a dull, persistent ache or stiffness across your lower back. Alternatively, you may experience sharper pain with particular movements, such as bending, twisting, lifting or getting out of a chair.

Sometimes symptoms can also spread into the buttocks or legs.

Low back pain can develop suddenly, perhaps following a particular movement or activity, or it can gradually become noticeable over days or weeks.

Understanding your individual symptoms and how they affect your movement is an important first step towards finding an appropriate way forward.

What Causes Low Back Pain?

There isn't always one simple explanation for low back pain.

Your back is a strong and complex structure made up of bones, joints, discs, muscles, ligaments and nerves. Pain can be influenced by many different factors, including your activity levels, physical workload, previous injuries and general health.

Some common situations associated with low back pain include:

Muscle or Soft Tissue Strain

A sudden movement, lifting something heavier than you're accustomed to or performing a repetitive activity can sometimes irritate the muscles and other tissues around your lower back.

This may result in pain, tightness or stiffness, particularly when moving.

A Sudden Change in Activity

Back pain can sometimes appear after doing considerably more activity than your body is accustomed to.

Perhaps you've started a new exercise programme, spent the weekend gardening, moved furniture or suddenly increased your workload.

This doesn't necessarily mean you've seriously damaged your back. Your body may simply be responding to a level or type of activity it wasn't adequately prepared for.

Prolonged Sitting and Reduced Movement

Spending long periods in one position can contribute to back discomfort for some people.

You might particularly notice this after a long day at your desk, driving for several hours or spending more time sitting than usual.

Rather than searching for one "perfect" posture, regularly changing position and incorporating movement throughout your day can often be more practical.

Age-Related Changes

Our spines naturally change as we get older.

Changes to the joints and discs are common and don't automatically mean that something is wrong or that you will experience pain.

A physiotherapist can help assess whether changes in strength, mobility or activity may be contributing to your symptoms and identify practical ways to help you remain active.

Irritation of a Nerve

In some cases, nerves around the lower back can become irritated or compressed.

This can cause symptoms that travel into the buttock or leg and may be accompanied by tingling, numbness or weakness.

One example is sciatica, where symptoms are associated with irritation of the sciatic nerve or its nerve roots.

What Are the Symptoms of Low Back Pain?

Low back pain doesn't feel the same for everyone.

Common symptoms can include:

• Aching or soreness across the lower back

• Stiffness, particularly after sitting or resting

• Pain when bending, lifting or twisting

• Difficulty standing upright comfortably

• Pain after sitting or standing for prolonged periods

• Reduced confidence with everyday movement

• Muscle tightness or spasms

• Pain extending into the buttocks or legs

• Tingling or numbness when a nerve is involved

Symptoms can fluctuate. You might have good days and bad days, or notice that certain activities aggravate your symptoms while others make you feel better.

This is one reason an individual assessment can be useful rather than relying solely on generic advice or exercises.

Should You Rest When You Have Low Back Pain?

When your back hurts, resting can feel like the safest thing to do.

A short period of modifying particularly painful activities may sometimes be appropriate. However, prolonged bed rest and avoiding movement altogether are generally not recommended for uncomplicated low back pain.

Gradually returning to normal movement and activity is often an important part of recovery.

This doesn't mean you should force yourself through severe pain or immediately return to every activity at full intensity.

Instead, the aim is usually to find a manageable level of activity and progressively build from there.

For example, this might involve short walks, changing position regularly or completing appropriate exercises before gradually returning to more demanding activities.

A physiotherapist can help you determine what level of movement is appropriate for your individual situation.

Can Exercise Help Low Back Pain?

Exercise can play an important role in managing and preventing episodes of low back pain.

However, there isn't one single "best exercise" that works for everyone.

Depending on your symptoms and goals, your programme might focus on areas such as:

• General movement and mobility

• Strengthening your back and trunk

• Hip and leg strength

• Flexibility where appropriate

• Cardiovascular fitness

• Gradually returning to work, sport or hobbies

The key is finding exercises that are suitable for you and progressing them appropriately.

This is where personalised physiotherapy can be particularly useful.

Rather than simply handing you a generic exercise sheet, your physiotherapist can assess how you're moving, identify areas to work on and develop a programme around the activities you want to return to.

When Should You See a Physiotherapist for Low Back Pain?

You don't necessarily need to wait until your back pain becomes severe before speaking to a physiotherapist.

Consider arranging an assessment if:

• Your pain isn't improving or is getting worse

• Back pain keeps returning

• Your symptoms are preventing you from exercising or staying active

• You're struggling with work or everyday activities

• You're avoiding movement because you're worried about making your back worse

• You have pain travelling into your buttock or leg

• You're unsure which exercises are appropriate

• You want help returning safely to sport or exercise

• Your back pain is beginning to affect your confidence or independence

A physiotherapy assessment can help establish what may be contributing to your symptoms and provide a clearer plan for moving forward.

What Will a Physiotherapist Do for Low Back Pain?

Your first physiotherapy appointment shouldn't simply be about identifying where it hurts.

At Rebalance Physio, we want to understand how your back pain is affecting your life and what you want to get back to doing.

Your physiotherapist may ask about when your symptoms started, what makes them better or worse, your work and activity levels, previous episodes of back pain and your general health.

They may then assess areas such as your movement, strength, mobility and functional activities.

From there, your treatment plan will be tailored to your individual needs.

Depending on your assessment, treatment may include education and advice, exercises, progressive strengthening, movement strategies and support with gradually returning to your usual activities.

Most importantly, you'll understand why you're doing what you're doing and how it relates to your recovery.

When Does Back Pain Need Urgent Medical Attention?

Although low back pain is common and is often not caused by a serious medical problem, there are situations where symptoms should be assessed urgently.

Seek urgent medical advice if your back pain is accompanied by symptoms such as:

• New difficulty controlling your bladder or bowels

• Numbness around your genitals, buttocks or inner thighs

• Significant or rapidly worsening weakness in your legs

• Severe pain following significant trauma

• Feeling systemically unwell alongside severe or unexplained back pain

You should also speak to an appropriate healthcare professional if you have unexplained symptoms or are concerned that something more serious may be causing your pain.

If you're ever uncertain about concerning or rapidly changing symptoms, seek medical advice rather than attempting to manage them yourself.

Don't Let Back Pain Stop You From Moving

One of the biggest challenges with persistent or recurring back pain isn't always the pain itself — it's how it begins to change what you do.

You might stop exercising.

You may avoid lifting things.

Perhaps you turn down activities because you're worried about aggravating your back.

Over time, doing less can affect your strength, fitness and confidence.

At Rebalance Physio, our aim is to help you understand your symptoms and find practical ways to move forward rather than allowing back pain to dictate what you can and can't do.

Take the Next Step With Rebalance Physio

If low back pain is affecting your work, exercise, sleep or everyday activities, you don't have to simply put up with it.

A physiotherapy assessment can help you better understand your symptoms, identify factors that may be contributing to them and develop a personalised plan for your recovery.

Whether your goal is to walk comfortably, get through your working day without worrying about your back, return to the gym or simply move with greater confidence, we'll work with you towards the things that matter to you.

Get in touch with Rebalance Physio to arrange a physiotherapy assessment and take the next step towards moving with greater confidence.