​​What Is Lower Back Pain?

Lower back pain refers to discomfort between the lower ribs and the gluteal fold.

In most cases, it is classified as:

• Non-specific low back pain (no serious underlying pathology)

• Mechanical and load-related

• Responsive to structured rehabilitation

 

Importantly:

Most lower back pain is not caused by “disc damage” or structural failure.

Pain does not automatically equal injury severity.

 

Common Symptoms of Lower Back Pain

Symptoms may include:

• Dull ache in the lower back

• Sharp pain with bending or lifting

• Morning stiffness

• Pain after prolonged sitting

• Pain with prolonged standing

• Pain radiating into the buttock or leg (sciatica)

If symptoms include progressive leg weakness, saddle numbness, or bowel/bladder changes, urgent medical assessment is required.

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What Causes Lower Back Pain?

Current guidelines highlight that lower back pain is usually multifactorial.

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1. Load & Capacity Mismatch

Pain often develops when:

• Training load increases suddenly

• Work demands increase

• Gym lifting volume rises rapidly

• Prolonged sitting exceeds tolerance

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2. Deconditioning

Reduced:

• Lumbar extensor strength

• Hip strength

• Trunk endurance

• General physical activity

Lower capacity makes normal loads feel threatening.

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3. Psychosocial Factors

Research strongly supports the role of:

• Stress

• Poor sleep

• Fear of movement

• Previous pain experiences

Addressing these improves outcomes significantly.

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Do I Need a Scan for Lower Back Pain?

In most cases, no.

Imaging (MRI or X-ray) is only recommended when:

• There are red flags

• Neurological symptoms are progressive

• Pain is severe and not improving

Research shows many people without back pain have disc bulges or degeneration on MRI. Imaging findings do not always correlate with pain.

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Evidence-Based Treatment for Lower Back Pain

Modern clinical guidelines consistently recommend:

1. Education & Reassurance

Understanding that:

• The spine is strong

• Movement is safe

• Pain does not equal damage

This reduces fear and improves recovery.

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2. Exercise Therapy (Primary Treatment)

Strong evidence supports:

• Progressive strengthening

• Trunk endurance training

• Hip strengthening

• Graded exposure to bending and lifting

• Cardiovascular activity

There is no single “best” exercise. The best program is one tailored to you.

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3. Load Management

We modify:

• Running volume

• Gym programming

• Sitting strategies

• Work load

The aim is to maintain activity, not eliminate it.

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4. Manual Therapy (Adjunct Only)

Hands-on treatment may:

• Reduce pain short-term

• Improve mobility

• Increase comfort

But long-term improvement comes from active rehabilitation.

 

Lower Back Pain in Athletes

For runners and cyclists, common contributors include:

• Sudden training increases

• Prolonged flexion posture on the bike

• Reduced hip strength

• Poor load progression

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How Long Does Lower Back Pain Take to Improve?

Acute episodes often improve within:

• 2–6 weeks

Persistent pain may require:

• 8–12 weeks of structured rehabilitation

Most people recover well with appropriate management.

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Why Lower Back Pain Becomes Persistent

Risk factors for ongoing pain include:

• Avoiding movement

• Over-reliance on passive treatment

• Fear of lifting

• Inconsistent rehab

• Poor sleep and stress

This is why education and progressive loading are critical.

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Why Choose Omnia Physio for Back Pain Treatment in Sydney?

Omnia Physio is not a passive therapy clinic.

We focus on:

• Active, structured rehabilitation

• Capacity rebuilding

• Long-term resilience

• Performance-based outcomes

You receive:

• Detailed assessment

• Individualised exercise programming

• Clear return-to-sport or work progression

• Evidence-based guidance

We help you move with confidence again.

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Frequently Asked Questions

Should I rest my back completely?

No. Prolonged rest delays recovery. Relative activity is preferred.

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Is my disc bulge serious?

Disc bulges are common and often not the source of pain.

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Is core stability the solution?

General strengthening and progressive loading matter more than isolated core activation.

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Can I keep training?

Often yes, with appropriate load modification.

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Book Lower Back Pain Physiotherapy

If you’re experiencing lower back pain and want structured, evidence-based care:

Omnia Physio – Potts Point, Sydney
Specialising in active individuals and athletes.