Back & spine pain
Back Pain
“My lower back hurts when I bend or sit for long”
Lower back pain is very common and, in most people, improves with the right mix of movement, reassurance and guided exercise.
This guide is general education to help you understand your options. It is not a diagnosis — only an assessment by a qualified clinician can tell you what is causing your symptoms.
In plain words
Most back pain comes from the muscles, joints and soft tissues around the spine rather than serious disease. It can be very painful and still not be dangerous. Staying gently active, understanding what makes it better or worse, and a structured exercise plan usually help more than prolonged rest.
What you may notice
- Ache or stiffness in the lower back
- Pain that changes with sitting, bending or standing
- Muscle spasm or a ‘locked’ feeling
- Pain that spreads into the buttock
- Difficulty getting comfortable at night
Common causes
- Prolonged sitting and low activity
- Sudden lifting or twisting strain
- Reduced core and hip strength
- Age-related changes in the spine (very common, often painless)
- Stress, poor sleep and fatigue can amplify pain
What an assessment may include
- A conversation about how the pain started and how it affects your day
- Screening questions for warning signs that need medical review
- Movement, flexibility and strength testing
- Nerve checks (sensation, reflexes, power) when pain spreads to the leg
- Agreeing goals and a plan with you
Your care pathway
Assessment and a clear explanation
Pain relief strategies and activity advice
Graded exercise to restore movement and strength
Posture, lifting and work-set-up guidance
Self-management plan to reduce recurrence
Clinical detail
Management follows a biopsychosocial approach: education, graded activity, exercise therapy and manual therapy where appropriate. Imaging is rarely needed for non-specific low back pain unless red flags or specific clinical findings are present.
When to seek prompt medical help
- Loss of bladder or bowel control, or numbness around the saddle area
- New weakness in the legs
- Back pain with fever, unexplained weight loss or a history of cancer
- Severe pain after a significant fall or accident
In an emergency, call 108 or go to the nearest emergency department. This website cannot provide emergency care.
How we can help
- Orthopaedic PhysiotherapyAssessment and rehabilitation for joint, muscle, bone and spine problems.
- Spine RehabilitationComprehensive care for back and neck pain, sciatica and spinal conditions.
- Manual TherapyHands-on techniques used alongside exercise to ease pain and improve movement.
- Exercise TherapyPersonalised, progressive exercise — the foundation of lasting recovery.
- Posture CorrectionPractical posture and ergonomic training for work and daily life.
- Pain RehabilitationHelping people with persistent pain move more and live better.
Questions patients ask
Do I need an X-ray or MRI for back pain?
Most back pain does not need a scan. Your clinician will recommend imaging only if your history or examination suggests it would change your care.
Should I rest or keep moving?
For most back pain, gentle movement within comfort helps recovery more than bed rest.