We’ve all probably suffered with lower back pain at some point in our life. Whether it be minor or major pain it’s always frustrating to deal with. Movement can agitate it or make it better, sitting idle can be just as bad and not knowing what to do and what not to do is a slippery slope.

I myself know the hassles it can bring, having fractured mine when I was 15 and now continue to live and manage my pain on a day to day basis.

What causes lower back pain and what are the common symptoms?

The back consists of the spinal column (bones), spinal cord (nerves), inter-vertebral discs (shock absorbers), muscles and ligaments. Injury to any of these structures can cause different types of pain such as aching, sharp or neural (pins and needles) pain. Injury causes acute pains (1-7 days), and the longer pain persists, the more chronic it becomes (3+ months).

Most Common Causes of Lower Back Injury:

  1. Bending and twisting
  2. Obesity
  3. Poor posture
  4. Poor muscle strength
  5. Wear and tear (degeneration)

Common Lower Back Pain Symptoms:

  1. Pain with bending at the waist
  2. Lifting
  3. Pain from sitting to standing
  4. Getting in and out of bed
  5. Potential nerve pain (referred pain into legs)

5 Dos and Don’ts of Lower Back Pain


  1. Seek help in managing your pain
  2. Try to practice good posture when sitting, standing and lifting
  3. Do the exercises or stretches recommended by your Osteopath, they will help alleviate some of the tension
  4. Consult your GP if the pain becomes too unbearable for pain management
  5. If overweight, consider making some lifestyle changes to aid in weight loss and alleviate the pressure placed on your lower back


  1. Don’t ignore your pain, consult your Osteopath before it exacerbates.
  2. Don’t let it get worse, as the pain may increase.
  3. Don’t completely stop exercising, movement will help to reduce stiffness.
  4. Try to avoid bending and twisting movements.
  5. Don’t give up.

How Physical Therapy Can Help

Our job is to limit the load and stress applied on the affected area, reducing tension and aiding the management of pain and recovery process. We use a variety of techniques to achieve this, including soft tissue massage, muscle engaging techniques, articulation and manipulation.

If you or somebody you know experiences back pain or would like to prevent lower back pain, please feel free to contact our friendly team on 5255 5040 (OG) or 4202 0446 (L) to discuss how we can assist.