Lower Back Pain ExplainedCauses, Symptoms and What Helps
Lower back pain when you bend, lift, sit or train usually has an identifiable cause, and most of the time it is manageable once you understand what is driving it. This guide explains the common causes, what helps, and when it needs medical attention.
When you are ready for hands-on help, Athletic Soul Rehab's lower back physio service is here for you.
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About Lower Back Pain
What Is Lower Back Pain?
Lower back pain is pain in the lower part of the spine, and it often spreads into the buttock or leg. Most of it is non-specific, meaning no single damaged structure is the cause. It usually reflects how your back, hips and legs are coping with the load of your training, work and daily life.
Working out what is driving it is the first step. Physiotherapy is one way to do that, using manual therapy, progressive strength-based rehab and clear advice.
Who Gets Lower Back Pain?
- People with a sudden back spasm when bending or lifting
- Gym-goers with pain on deadlifts, squats or heavy lifts
- Runners whose back pain builds with distance
- Desk workers whose back stiffens after long sitting
- Manual workers whose back is loaded through the day
- People with pain spreading into the buttock or leg
- Anyone with recurring or persistent back pain
- People returning to activity after a back flare-up
What Causes Lower Back Pain?
Most lower back pain is not caused by serious damage. It usually comes down to how much load your back is being asked to handle. These are the most common reasons it starts to hurt.
Muscle Strain and Guarding
Bending or lifting can leave the muscles around the spine tight and protective. It can feel severe even when no serious damage is present.
Facet Joint Irritation
The small joints at the back of the spine can become sore with extension, twisting or long periods of standing.
Disc-Related Pain
Pain linked to the discs between the vertebrae, sometimes with symptoms into the leg, often aggravated by bending and sitting.
Sacroiliac Joint and Buttock Pain
Pain low on one side near the pelvis that can spread into the buttock.
Hip and Leg Contributors
Stiff or weak hips and legs can shift extra load into the lower back.
Changes in Training and Work Load
A jump in running volume, lifting or long shifts, or a return after time away, can exceed what your back is prepared for.
What Helps Lower Back Pain?
Early steps that help
- Stay as active as you comfortably can rather than resting for long periods
- Modify the movements that flare it up, such as heavy lifting or bending, for a short time
- If sitting is a trigger, change position often and take regular movement breaks
- Build lifting, running and training back up gradually
- Get it assessed if it has not settled in a couple of weeks or keeps returning
How it is assessed
- Your history, and how the pain started and behaves through the day
- Movement of the lower back and hips, such as bending, squatting and lifting
- Strength and control of the back, hips and legs
- Nerve checks, such as strength and sensation, if you have leg symptoms
- An explanation of what is likely driving your pain, and a plan you can follow
Looking for Lower Back Physio in Fitzroy?
This page explains lower back pain. If you would like hands-on help, our lower back physio page covers how we assess and treat it, who you will see and how to book.
Meet Cian, Our Lower Back Physio
Cian
Cian has worked in private practice across Ireland, the USA and Australia, treating everyone from everyday patients with desk and lifestyle-related aches to athletes in rugby, basketball, baseball, ice hockey and American football. He works with patients of all ages, and takes a kind, gentle approach, so you feel heard and supported throughout.
How Physiotherapy Can Help
Finding the Cause
Assessing back and hip movement, strength and load shows what is actually driving the pain.
Progressive Rehabilitation
Strengthening and movement work built up in stages to match your sport, job and goals.
Hands-On Treatment
Manual therapy can ease pain and stiffness so you can move and load your back again.
Gym and Sport Injuries
A staged plan can keep you training where it is safe while your back settles.
Persistent and Recurring Back Pain
A plan that builds resilience and helps reduce how often flare-ups return.
Returning to Training
A staged return to lifting, running and sport once your pain settles.
Common Lower Back Conditions
Not every lower back problem is the same. Here are the conditions physios see most often.
Not sure what is causing your lower back pain?
Book an assessmentWhen to See a Physio
Book an assessment if your back pain limits training, work or sleep, keeps returning, spreads into the buttock or leg, or has not settled after a short period of modified activity. Earlier assessment often means a simpler plan.
- Pain when bending, lifting or sitting
- Pain spreading into the buttock or leg
- Stiffness or muscle guarding
- Repeated flare-ups
- Pain that has not settled in a couple of weeks
When It Is Urgent
Most lower back pain is not an emergency, but a few signs need prompt medical attention.
What to Expect at a Physio Visit
01Initial Consultation
We listen to your story, your goals and how the lower back affects training and daily life.
02Thorough Assessment
We test back and hip movement, strength and load tolerance to find what is driving the pain.
03Personalised Treatment
Hands-on treatment, progressive strengthening and practical advice matched to your goals.
04Progress and Follow-Up
We progress your plan as you improve, then guide a staged return to sport or training.
Why Choose Us?
Goal-Driven Rehabilitation
Your plan is built around where you want to get to, not just where you are now.
Strength & Movement-Based Rehab
Strength and manual therapy work together to help build your capacity for daily life, training and sport.
Ongoing Support & Guidance
Clear next steps at every stage, from first session to return to sport.
Long-Term Approach
We work on the factors behind your pain, not just the current flare-up, to help reduce the chance of it returning.
FAQs
What causes lower back pain?
Most lower back pain is non-specific, meaning no single damaged structure is the cause. It is usually linked to load, movement and recovery, such as a jump in training, long sitting or heavy lifting. An assessment helps work out what is driving yours.
Why does my back spasm when I bend forward?
The muscles around the spine can tighten protectively after bending or lifting. A spasm can feel severe, but that does not automatically mean serious damage. It often follows a build-up of load rather than one movement.
Is it safe to exercise with lower back pain?
Often the right kind of exercise is part of recovery. We choose the type, load and range your back tolerates now, then progress it.
When is lower back pain serious?
Serious causes are uncommon. Get urgent medical help if back pain comes with loss of bladder or bowel control, numbness around the genitals or inner thighs, weakness or numbness in both legs, fever or severe pain after significant trauma.
Do I need a scan for lower back pain?
Assessment starts with your history and how you move, and, in line with RACGP guidance, most back pain does not need a scan to guide treatment. If we think imaging or a medical review is needed, we will tell you.
Can lower back pain go away on its own?
Many episodes settle with a short period of modified activity and sensible load. If it keeps returning, spreads into the leg or limits training or work, an assessment helps find out why.
Can sitting at a desk cause lower back pain?
Long periods in one position can aggravate the back, especially if you are not moving much or training. Changing position often and building strength usually helps, and we will look at your whole picture.
How long does lower back rehab usually take?
It depends on the cause, how long it has been there and your goals. Your physio will give you an estimate after your first assessment and update it as you progress.
General information based on RACGP and Healthdirect guidance. It is not a substitute for an individual assessment.
