Key points 

• Low back pain is very common, affecting 80% of people at some point in their lives.  

• Most cases are non-specific, meaning no clear cause is identified, but they can still be managed effectively. 

• Staying active is crucial for recovery, with walking, cycling, and swimming being beneficial. 

• Proper posture, correct lifting techniques, and stress management can help prevent back pain. 

• Physiotherapists can provide assessments, exercises, and treatment plans to aid recovery. 

• Pain relief options include anti-inflammatory medication, but long-term use should be monitored. 

• If pain persists beyond a few weeks or worsens, seek medical advice to rule out serious conditions. 

About low back pain

Low back pain is a common issue that affects many people worldwide. In fact, around 80% of individuals will experience it at least once in their lifetime, and approximately 10% of the global population suffers from back pain at any given time. While this condition can be frustrating, the good news is that most cases are not caused by serious damage or disease. This type of pain is known as non-specific low back pain. 

Understanding your back 

The spine is a complex structure made up of vertebrae (bones), intervertebral discs that act as shock absorbers, facet joints that guide movement, and supporting muscles and ligaments. The spinal cord runs through the vertebrae, with nerves branching out to other parts of the body. Your lower back, known as the lumbosacral spine, plays a crucial role in movement and stability. 

What is non-specific low back pain? 

Non-specific low back pain is the most common type of back pain and is usually mechanical in nature, meaning something inside the lower back has been disturbed but not necessarily damaged. While the exact cause is often unknown, this type of pain can range from mild to severe and may spread to the buttocks, thighs, or lower legs.  
 
Certain activities, such as bending, lifting, sitting for prolonged periods, or sudden movements like coughing and sneezing, can exacerbate the pain. However, lying down, standing, or walking gently may help ease discomfort. 

When to seek medical advice about low back pain 

Although most low back pain improves on its own, it’s important to consult a healthcare professional if: 

• The pain persists for more than two weeks or worsens 

• You experience pain spreading down your legs 

• You have numbness or tingling in your legs, buttocks, or genitals 

• You have difficulty controlling your bladder or bowel movements 

• The pain is accompanied by fever, night sweats, or unexplained weight loss 

Causes of low back pain beyond non-specific pain 

While non-specific low back pain is the most common, other causes include: 

• Herniated (Slipped) disc – A bulging disc pressing on nerves, sometimes leading to sciatica. 
   

• Fractures – Cracks in the vertebrae due to trauma or conditions like osteoporosis. 
   

• Inflammatory conditions – Such as ankylosing spondylitis, causing stiffness and pain. 
   

• Cauda Equina Syndrome – A rare but serious condition where spinal nerves are compressed, leading to severe pain and neurological issues. 
   

• Infections or cancer – Less commonly, back pain may result from infection or secondary cancer. 

Managing and Preventing Low Back Pain 

Keep active 

Staying active is key to recovery and prevention. Research shows that general exercise is more beneficial than specific spine or core exercises. Activities such as walking, swimming, or cycling help keep the back strong and mobile. 

Modified push-ups 

Performing 10 gentle back-extension exercises once or twice a day can help maintain spinal mobility: 

• Lie face down with hands under shoulders. 

• Push up with your arms, arching your back while keeping hips on the floor. 

• Relax stomach muscles and let your back sag briefly. 

• Slowly return to the floor. 

• Repeat 10 times daily. 

Other preventative measures 

• Sleep well – Find a comfortable sleeping position and ensure proper mattress support. 

• Manage stress – Stress and anxiety can contribute to muscle tension and back pain. 

• Avoid smoking – Nicotine reduces blood flow, slowing recovery. 

• Maintain a healthy weight – Excess weight puts additional strain on the spine. 

• Use correct posture – Avoid slouching and use lumbar support when sitting for long periods. 

• Lift properly – Bend your knees, keep your back straight, and avoid twisting when lifting heavy objects. 

Treatment Options for Low Back Pain 

Self-care

Most back pain improves with self-care, including gentle activity and posture correction. Avoid bed rest, as prolonged inactivity can worsen stiffness and prolong recovery. 

Pain relief medication 

• Anti-inflammatories (e.g., ibuprofen, naproxen) may help reduce pain. 

• Codeine (short-term use) can be an option but may cause constipation. 

• Consult a GP before taking medications, especially if you have other health conditions. 

Physiotherapy and manual therapy

A physiotherapist can: 

• Assess and provide advice on your back pain. 

• Recommend specific exercises to aid recovery. 

• Offer manual therapy techniques, such as spinal mobilisation and manipulation. 

• Provide a structured exercise program tailored to your needs. 

• Guide you on safe return to work and daily activities. 

Workplace considerations for low back pain

Returning to work as soon as possible helps with recovery. If needed, talk to your employer about modifying tasks to accommodate your condition. ACC may also provide support for work-related injuries. 

Next steps for low back pain

If your back pain does not improve within a few weeks, or if it worsens, consult a physiotherapist, GP, chiropractor, or osteopath for further assessment and treatment. Early intervention and active management can significantly improve your recovery and reduce the chances of recurrence. 

Final thoughts 

Low back pain is a common and often manageable condition. By staying active, practicing good posture, and seeking appropriate care when necessary, you can reduce its impact on your daily life. If you need expert advice and treatment, the team at Active+ is here to help you on your journey to better back health. 

Need to see a physiotherapist about lower back pain?  

At Active+, we provide a variety of physiotherapy services, both in-clinic and at home. If you're interested in having a fully qualified Active+ physiotherapist assist you on your recovery journey, click here to locate your nearest physiotherapist.