Physiotherapy and Low Back Pain Treatments

Disclaimer: This blog provides general advice only and does not replace individual medical assessment or treatment. Always consult your healthcare professional before starting any new exercises or self-care strategies.

Low back pain is one of the most common problems people experience, and as physiotherapists, we see just how much it can affect day-to-day life. While it’s common, it doesn’t mean you need to accept it. 

Physiotherapy can make a real difference by not only easing discomfort but also addressing the underlying causes, restoring movement, and reducing the risk of pain returning. Many people tell us they’ve tried physiotherapy before without success, but at Women’s Health Hub, we focus on finding the root cause rather than offering a temporary fix. Our aim is to provide lasting relief, not just short-term comfort. 

How is Low Back Pain Diagnosed

Most cases of low back pain are mild and improve with time. But when pain becomes persistent, complex, or starts affecting daily life, it’s important to have it assessed by a healthcare professional.

The assessment usually begins with a conversation about your pain. You may be asked about:

• When the pain began

• Where it is located

• What activities you were doing before the pain started

• How you would describe the pain, whether you experience tingling, numbness, or pain in your legs

• What makes the pain better or worse

• How it affects your daily activities and overall wellbeing

A physical assessment will follow.

Scans and Tests

Scans such as X-rays, CTs, or MRIs are not always needed to diagnose low back pain. They are usually only recommended when there’s a clear injury, significant strain, or other medical concerns. If you’re not making the expected improvements, we will refer you for further investigation.

It’s also worth knowing that scans often show normal age-related changes in the spine. These changes don’t always mean there is damage or a serious issue. For this reason, unnecessary imaging is often avoided, as it can lead to confusion, extra costs, and sometimes even unnecessary treatments.

If a scan or test is required, your healthcare professional will guide you through what the results mean and how they relate to your symptoms.

How Physiotherapy Can Help Low Back Pain

Physiotherapy is one of the most effective ways to manage low back pain. A physiotherapist takes time to understand your story, assess how your body is moving, and create a plan that suits your needs. 

Here are some of the ways physiotherapy can support recovery:

1. Reassurance and education

Understanding what’s happening with your back can ease worry and reduce fear around movement. This may also involve pain education.

2. Improving wellbeing

Regular exercise not only supports the back but also helps lower stress, improve mood, and promote better sleep.

3. Personalised strategies

Your physiotherapist can give you practical tips on posture, daily activities, and pacing yourself so pain doesn’t get in the way of life.

4. Movement and exercise guidance

Gentle, progressive exercises help restore mobility, strengthen supporting muscles, and build confidence in movement.

The focus is not only on easing pain, but also on building strength, restoring confidence in movement, and improving overall wellbeing.

Low Back Pain Exercises

An important part of recovery often involves exercise. Targeted movements can help strengthen the muscles that support your spine, improve flexibility, and reduce stiffness.

Beyond the physical benefits, exercise also lowers stress and tension, boosts mood, and supports better sleep, all of which play a role in recovery.

Below are movements that are generally safe to try in the early stages of recovery and can help keep your back flexible while easing stiffness. Think of them as gentle ways to get your spine moving again.

That said, every back is different. If you’re unsure, or if any of these exercises make your pain worse, it’s important to check in with a physiotherapist who can guide you with the right approach for your body.

1. Knee to Chest

Lie on your back and gently bring your knees toward your chest. Hold briefly, then release. Continue this pulsing motion for about 20 seconds. Rest, then repeat up to 5 times. You can do this sequence up to 3 times a day.

2. Knee Rotations

Start on your back with knees bent and feet flat. Slowly let

your knees roll from side to side, like windscreen wipers. Move gently and avoid forcing the stretch. Repeat 10 times to each side, up to 3 times a day.

3. Froggy Glute Bridge

Lie on your back with your arms by your sides or overhead. Bend your knees and bring the soles of your feet on the floor in a V position. Engage your core, then squeeze your glutes to lift your hips slightly off the ground. Pause at the top, then lower your hips slowly. This move helps strengthen your glutes and hip external rotators.

4. Lower Back Rotation Stretch

Cross one foot over the opposite knee, then gently guide that knee across your body. Hold for 20 seconds in a comfortable position. Repeat 5 times each side, up to 3 times a day.

5. Cat/Cow

On your hands and knees, gently round your back upward, then dip it down as you lift your head and tailbone. Repeat this flowing movement 20 times. This can be repeated up to 3 times daily and is a great way to start the day.

6. Child’s Pose

Kneel with your knees apart and toes touching. Reach your arms forward as you sit your hips back toward your heels. Hold for 30 seconds, repeat 3 times. You can do up to 3 sets a day. This is often a soothing option if your pain is more intense.

7. Thoracic Extensions

Place a foam roller under your mid-back while keeping your hips on the floor. Gently lean back over the roller, extending your spine. Hold for about 30 seconds, and repeat as often as needed throughout the day.

8. Pallof Press

Secure a resistance band to a sturdy object and stand sideways to the anchor point. Hold the band at your chest, engage your core, and press your arms straight out in front of you. Resist the pull of the band, keeping your torso tall and steady. Slowly bring your hands back to your chest.

This builds up the bodies ability to resist external perturbations and build up strength without moving into potentially uncomfortable positions

In addition to these, activities like walking, swimming, or water-based walking can be excellent low-impact ways to keep moving. Gentle floor stretches are also helpful for maintaining flexibility.

Self-Care Strategies

Alongside exercise, simple self-care can support your recovery. Applying heat to your back is one option that may:

• Improve blood flow

• Relax tight muscles

• Reduce pain and stiffness

These small steps, when done consistently, can ease discomfort and help you stay active.

When to Seek Professional Help

Most back pain improves with time, movement, and simple self-care. However, if your pain persists, keeps returning, or begins to affect your daily life, seeing a physiotherapist can be helpful.

We, as physiotherapists, not only provide personalised exercises and advice but also reassurance and strategies tailored to your lifestyle. If you’re experiencing pain like this, you can book a consultation with our physiotherapists to get personalised support and care. Early support can make a difference in preventing ongoing problems and helping you return to the activities that matter most to you.

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Disclaimer: This blog provides general advice only and does not replace individual medical assessment or treatment. Always consult your healthcare professional before starting any new exercises or self-care strategies.