Lower Back Pain Explained: Causes, Care & Prevention
Managing Lower Back Pain: Causes, Treatments, and Prevention
Back pain is extremely common, with most people in the UK experiencing it at some point in their lives. It often appears without a clear cause, which can make flare-ups feel frustrating and unpredictable.
Understanding what drives your pain is the first step in improving it. Once the underlying causes are identified, treatment becomes more effective and recurrence easier to prevent.
Understanding Lower Back Pain and Lower Body Weakness
Lower back pain often develops from a simple strain of the muscles or tendons in the lower back. In other cases, it may be linked to arthritis, structural changes or irritation around the spinal discs. These problems often develop when the body relies on certain muscles too heavily because other areas are not doing enough to support movement.
A common contributor to lower back pain is weakness in the lower body. Modern lifestyles, such as prolonged desk work and reduced physical activity, often lead to reduced strength in the legs. Because of this, the lower back muscles are often forced to work harder than they should.
In many cases, the glutes and hamstrings are not providing enough support, leading the lower back to compensate. Over time, this overuse can cause fatigue, tightness and muscle spasms that result in pain.
At Elite Performance Physio Manchester, our assessments frequently reveal how weakness in the lower body and muscular imbalance contribute to ongoing back pain. Once these issues are identified, targeted rehabilitation can restore movement and reduce strain on the lower spine.
For a deeper explanation of how physiotherapy supports recovery, you can read our overview of physiotherapy in Manchester.
Common Symptoms of Lower Back Pain
Lower back pain presents differently for everyone, and your symptoms will depend on which parts are involved and how your body moves. However, there are also common signs that you can watch out for:
- Sudden or gradual onset of discomfort
- Aching, burning, sharp or shooting pain in the lower back
- Pain that spreads into one or both legs
- Pins and needles or a sense of tightness
- Stiffness that limits bending, twisting or lifting
- Symptoms that change from day to day
- Pain that worsens with certain movements or prolonged sitting
- Relief with gentle movement or position changes
- Sciatica symptoms, where pain travels from the back into the buttock, leg or foot
Effective Physiotherapy Treatments for Lower Back Pain
Physiotherapy offers a structured and evidence-based approach to managing lower back pain by addressing both the root of the problem and the symptoms. Treatment begins by identifying the specific structures involved, the movement patterns contributing to pain and any muscular imbalances restricting your mobility. Previous injuries are also considered, if any, as they often contribute to the pain, influence how the body compensates, and can place extra strain on other areas.
Exercises and Posture Correction
For patients experiencing pain in the lower back, we may incorporate physiotherapy treatments with exercises and posture correction. A major part of lower back rehabilitation involves improving how the body supports movement. This is why physiotherapy uses targeted exercises that help restore balance to the hips, trunk and pelvis.
Lower back rehabilitation begins by restoring strength where it is often lacking. Strengthening the glutes supports pelvic control, while core activation improves how the trunk manages load instead of falling onto the lower back. Hip mobility exercises also help refine movement during everyday activities such as bending and squatting. When these movements are combined, the whole kinetic chain becomes more efficient, reducing the risk of weak links and repeated strain on the lower back.
Additionally, addressing pelvic alignment is important, as these exercises often influence posture. As posture improves, the lower back is able to move with less stress, helping reduce discomfort and improve long-term control of symptoms.
When to See a Physiotherapist for Back Pain
It is important to seek professional assessment if your symptoms begin to interfere with your daily life or show no signs of improvement.
Early intervention helps prevent long-term problems and reduces the chances of pain becoming persistent. Consider booking an assessment if you experience:
- Pain lasting longer than one to two weeks
- Stiffness that limits movement
- Sharp pain when bending or lifting
- Weakness in the legs
- Ongoing posture issues
- Discomfort that spreads into the hips, thighs or knees
- Pain that impacts sleep or long periods of sitting
- Pain at the back of the knee, or discomfort in the knee during bending
If you are noticing any of these signs, don’t wait for your symptoms to worsen. Speak with a physiotherapist or book an assessment to understand what’s driving your pain and how to address it.
Patient Success Stories
Many individuals at our clinic have experienced significant improvements through targeted physiotherapy. Here are a few examples based on real outcomes and reviews:
“Daniel it’s been great, well prepared and kind, after two sessions managed to help me fix my back pain incredibly with good tips to do at home. He’s a nice person to talk to and his outstanding patience it’s definitely a great choice to help you out. Benefits outstand the price that’s well affordable and the location it’s relatively easy to retrieve. Highly recommended” – Hector E.
“After 10 months of severe lower back pain due to a gym injury and multiple rounds of failed treatment with other physios, osteopaths and chiropractors, I had resigned myself to needing surgery to repair a herniated disc.”
“I started treatment with Dan in October 2023 and I cannot overstate the improvement in my mobility and massive reduction in pain. From the first session, Dan’s treatment programme has made complete sense and has given me a real sense of progress week-on-week. Unlike other physios I’ve worked with, Dan’s treatment plan was easy to follow and the exercises all painless to perform.”
“Dan himself is both highly professional, personable and extremely knowledgeable. Hands down the best physio experience I’ve ever had and I would highly recommend seeing Dan for any musculoskeletal issues.” – Stephen Mather
Take the Next Step Towards Reducing Your Lower Back Pain
Lower back pain can impact every part of your routine, and when the cause is linked to poor lower body strength or posture imbalance, symptoms rarely settle without structured rehabilitation. Identifying the exact structures involved, correcting movement habits and strengthening the right areas are essential steps in long-term recovery.
Physiotherapy brings all of these together in a structured and clinically proven approach. The team at Elite Performance Physio Manchester has extensive experience helping people across Manchester regain mobility, reduce pain and return to the activities they enjoy. With a tailored treatment plan, clear guidance is provided on what to work on, how to move, and how to prevent symptoms from returning.
Start your recovery today. Call 0161 888 0839 or email info@eliteperformancephyiomanchester.co.uk to arrange your appointment and take the first step towards improving your lower back pain. You can also follow us on Facebook and Instagram for more guidance, tips and insight into how we help our patients.
Frequently Asked Questions About Lower Back Pain
What is the main cause of lower back pain?
Lower back pain often develops due to poor posture, muscular imbalance, reduced mobility or repetitive strain. Insufficient strength in the hips and legs can also contribute, as the lower back is often left to compensate during lifting, walking and prolonged sitting.
What can be mistaken for lower back pain?
Hip issues, glute strain, and nerve irritation can feel similar to lower back pain. Sometimes, knee discomfort or pain at the back of the knee occurs due to compensatory movement patterns linked to the lumbar spine.
What treatment is best for lower back pain?
The most effective treatment depends on the cause of the lower back pain, which is why physiotherapy always begins with a thorough assessment. This allows the physiotherapist to identify contributing factors before suggesting a tailored treatment plan. This could include manual therapy, mobilisation, strengthening exercises, posture correction, and targeted rehabilitation
How to fix lower back pain fast?
There is no guaranteed quick fix, but gentle mobility exercises, shockwave therapy, reduced sitting time, and early physiotherapy assessment often provide relief.
What not to do when you have lower back pain?
Avoid prolonged rest, heavy lifting, sudden twisting movements and sitting for long periods without breaks. These can increase stiffness and prolong symptoms.
What are the big 3 exercises for lower back pain?
Curl-ups, birddog exercises and side planks are commonly used to improve core stability and reduce lumbar strain.
How to treat lower back pain in children?
Children may need different assessment strategies, but physiotherapy focuses on posture awareness, progressive strengthening and addressing activity-related strain.