Lower back pain is one of the most common health complaints in the world. Research estimates that up to 80% of adults will experience it at some point in their lifetime (Hartvigsen et al., 2018). Whether it is a dull ache after a long day at your desk, stiffness getting out of bed, or a sharp pain that suddenly stops you in your tracks, back pain is something many of us know all too well — yet it remains widely misunderstood.
So, what is actually going on? Why does back pain happen, and more importantly, what can you do about it?
What Is Lower Back Pain?
The lower back (lumbar spine) is a remarkably strong and adaptable structure made up of bones, joints, muscles, discs, ligaments, and nerves that work together to support movement, transfer load, and protect sensitive structures.
Lower back pain can develop when one or more of these tissues becomes irritated, overloaded, or less tolerant to the stresses placed upon them. For some people, symptoms begin after a specific event such as lifting, bending, twisting, or an awkward movement. For others, pain develops gradually over time due to repeated movements, prolonged sitting, changes in activity levels, or accumulated strain.
The reassuring news is that most episodes of lower back pain are not caused by serious disease or permanent damage.
Although many cases are often labelled “non-specific low back pain” in the medical literature, leading spine researcher Dr. Stuart McGill argues that this term can sometimes be misleading. In many cases, back pain has identifiable mechanical triggers—meaning certain positions, movements, or loading strategies may be irritating sensitive tissues.
This is encouraging because it means there is often something that can be done about it.
With a thorough assessment, it is often possible to identify movements or activities that aggravate symptoms and develop strategies to reduce irritation, improve movement tolerance, and gradually build resilience. For many people, this includes the right combination of education, movement modification, exercise, and hands-on treatment when appropriate.
Common Causes of Lower Back Pain
• Repeated movement patterns or prolonged postures
• Mechanical overload or tissue irritation
• Disc-related irritation
• Reduced conditioning and movement tolerance
• Stress and poor sleep
What Doesn’t Help (and Why People Get Stuck)
One of the biggest myths about back pain is that complete rest is the solution. While temporarily modifying painful activities can be helpful, prolonged bed rest is now known to slow recovery and may actually worsen symptoms.
How Physiotherapy Can Help
1. Identifying what may be driving your pain
2. Developing a personalized treatment plan
3. Helping you regain control
The Takeaway
Lower back pain is incredibly common, but it is not something you simply have to live with. The key is understanding that back pain is highly individual—what helps one person may aggravate another.
Recovery often depends on identifying the specific movements, positions, and activities that trigger symptoms, while gradually building strength, confidence, and tolerance to movement. For many people, the right combination of education, movement, exercise, and hands-on treatment can make a meaningful difference.
If back pain is affecting your daily life, work, sleep, or ability to stay active, seeking help sooner rather than later can often speed recovery and prevent symptoms from becoming more persistent.
At Body in Balance Physiotherapy, our goal is to help you understand what may be contributing to your pain, guide you through recovery, and give you the tools to move with greater confidence long term.
Ready to take the first step? Book an assessment with our team today.
References
Dahm, K.T., Brurberg, K.G., Jamtvedt, G., & Hagen, K.B. (2010). Advice to rest in bed versus advice to stay active for acute low-back pain and sciatica. Cochrane Database of Systematic Reviews.
Foster, N.E., Anema, J.R., Cherkin, D., et al. (2018). Prevention and treatment of low back pain: evidence, challenges, and promising directions. The Lancet, 391(10137), 2368–2383.
Hartvigsen, J., Hancock, M.J., Kongsted, A., et al. (2018). What low back pain is and why we need to pay attention. The Lancet, 391(10137), 2356–2367.
Maher, C., Underwood, M., & Buchbinder, R. (2017). Non-specific low back pain. The Lancet, 389(10070), 736–747.
McGill, S.M. (2015). Back Mechanic: The Secrets to a Healthy Spine Your Doctor Isn’t Telling You. Backfitpro Inc.
McGill, S.M. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation (2nd ed.). Human Kinetics.