Lower Back Pain: Why You Shouldn't Ignore It

Back Pain. We've all felt it; Whether its a dull ache after a long day at your desk, or a sharp twinge after a workout. It's one of the most common health complaints in Australia, with chronic low back pain affective around 16% of the population. Shockingly, more than 80% or healthcare spending can be linked to back pain.

The good news is, early treatment makes a huge difference. When addressed quickly, back pain can often be resolved with minimal intervention, leading to a more comfortable and active life.

Types of Low Back Pain

There are many causes of low back pain, however there are three main types you will be categorised into. Here's a quick breakdown:

1. Serious injuries: Rare but significant, things like fractures are in this category,

2. Nerve root issues: Also uncommon but more common than series injuries. Accounting for 9-10% of all types fall into this category, usually as a result of disc bulges.

3. Non-specific (mechanical) back pain: By far the most common. This broad category includes muscle stiffness, poor posture, hip flexor tightness and core weakness among many others.

Common Causes of Low Back Pain

You might be surprised by what contributes to the back pain. Back pain takes one missing screw in the frame to cause a problem.

1. Poor posture or prolonged sitting: Overtime this can cause tight hip flexors and weaken to core, increasing strain put directly onto the spine.

2. Core weakness or other muscle imbalances: if your deep stabilising muscles aren't working optimally, other muscles start to compensate - often leading to pain,

3. Hip flexor tightness: Especially common in people spending most time sitting, these muscles shorten and pull at the lower back, altering the pelvic alignment, putting stress onto your lower back.

4. Exercise-related strains: Incorrect technique in activities like running or weightlifting, especially deadlifts, can easily trigger back issues.

5. Sedentary lifestyle habits: Lack of movement reduces spinal health and muscle strength. Remember, "motion is lotion".

6. Stress and tension: Emotional stress often shows up physically, especially in the lower back and neck.

7. Underlying conditions: Things like scoliosis, arthritis, and even kidney problems can sometimes present as back pain.

When Should You See A Physio?

If your back pain sticks around for more than a few days, or if it’s worsening, it’s a good idea to get it checked by a physiotherapist. You should also book in if:

• Pain radiates down your legs

• You feel tingling, numbness, or weakness

• Pain is interrupting your sleep

• You’re changing how you move to avoid pain

  
  

Catching it early keeps treatment simpler and more effective.

Do You Need Scans? Probably Not.

In most cases, imaging isn’t needed. Your first step should be seeing a physiotherapist. We can assess and treat the root cause directly, often avoiding the need for radiology tests. If you need an image, we will tell you when the time is right.

How Physio Can Help

At ALHACARE Physiotherapy & Rehabilitation, we focus on practical, personalised care. Here’s how we approach back pain:

1. Education: We help you understand what’s really happening in your body and provide tips on how to avoid worsening it. From posture correction to better movement techniques, education is the foundation to long-term relief.

2. Soft Tissue Therapy: Massage works to loosen tight muscles, increase blood flow, and create a “reset” effect on overworked and irritated areas.

3. Joint Mobilisation: If your spinal joints are tight and aren’t moving well, it can increase tension and pain in nearby muscles. Mobilisation helps restore freedom of movement in these joints.

4. Dry Needling (Optional): This technique targets deep muscle tension using fine needles. It’s great for reducing tightness, improving circulation, and calming irritated nerves.

5. Exercise Prescription: We prescribe targeted exercises to address the specific causes of your pain. Whether that’s weak glutes, tight hip flexors, or poor core control, these exercises help reinforce the benefits of hands-on treatment and prevent recurrence.

   
   

Pro Tip from Lewis, Our Director:

“Don’t ignore back pain. The longer it lingers, the more complex it gets. Early treatment is simpler, faster, and more effective.”

Quick Tips to Manage Back Pain at Home

While you wait for your appointment, or if you're trying to prevent issues, here are a few things you can do to get you started:

• Break up long periods of sitting: Stand and move every 30–45 minutes.

• Stretch your hip flexors: Especially after a day at the desk.

• Use lumbar support: A small cushion in your lower back while driving or sitting can work wonders if you are dealing with chronic pain.

• Stay hydrated: Spinal discs need hydration to stay healthy.

• Try gentle heat: A heat pack can help reduce tension and improve circulation.

A Hypothetical Example To Conclude

We have two clients. One 63 year old client gets treatment within 3 days of a new ache or pain. On average he requires 2 sessions before returning to monthly maintenance. Another client is a busy full time exployed mother of three. She rarely has time to address her aches and pains. She usually waits until the pain is unbearable to get treatment, usually requiring a solid, 4-6 week treatment plan which can be overwhelming for her busy life style, but is a neccessity.

Whats our point? Get ontop of it quick. Prioritise yourself. Enjoy a higher quality of life. Thats our mission at ALHACARE Physiotherapy and Rehabilitation. Helping prevent pain affective your day to day life. Don't wait, give us a call or book online - your back will thank you!

Lewis Alha (Director & Senior Physiotherapist)

0432 736 797