Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain, and/or injuries to the muscles, ligaments, and discs that support the spine, and this will be discussed between you and your physio in your first session.
Low back exercises and flexibility can be the best treatment option for almost all types of back problems as it is likely to help restore balance in the spine
Low back treatment focuses on gentle mobilisations as well as exercises that concentrate on strengthening the abdominal muscles, to be able to give stabilisation of the spine. Rehabilitation programs or preventative rehabilitation programs that focus on strengthening lumbar muscles combined with core stability, stretches and proprioception will reduce the risk of low back pain if exercises are done correctly, and on a regular basis.
We recommend booking in with one of our physios to get the best treatment possible suited to your condition
1. Keep It Moving!
All the latest research affirms early return to walking and movement are best – lying down for short periods is ok if interspersed with short walks but avoid lounging/sitting/slouching
2. Avoid Prolonged Sitting
Slow strain injuries to the disc are due to poor posture or prolonged sitting – doing the same thing won’t be great for healing
3. Know that Most People Recover Fully Within 8-12 Weeks of an Episode
Research says only around 12% go on to develop into chronic LBP – but usually these are the ones who don’t go to their physio or do their exercises
4. Know You Are Not Alone
80% of people experience low back pain sometime in their life; however a lot don’t get the right help
5. ICE not HEAT!
ICE will reduce nerve pain and the pain from pressure/swelling around the disc – ICE is the best early, direct, non-invasive, non-drug pain reliever. Your physio will advise when it is okay to switch to heat. 20 minutes every 2 hours as needed and apply fisiocream
1. Moving will make my back worse – FALSE
People fear twisting and moving, but its important to keep moving and gradually increase how much you are doing. Research has shown that movement is essential in order for low back pain to get better.
2. I should avoid exercise, especially lifting weights – FALSE
Back pain shouldn’t stop you enjoying exercise or regular activities. In fact, studies found that continuing with these can help you get better sooner – including using weights where appropriate and guided by your physiotherapist
3. A scan is needed and will show my exactly what’s wrong – FALSE
Sometimes it will – but most often it will not. Even people with out back pain have changes in their spine, so fear from scans can actually influence behaviour and make the pain worse
4. Pain = Damage – FALSE
This was the established view but more recent research has changed our thinking. Modern physio takes a holistic approach that helps people understand why they are in pain – the whole body and brain is linked.
PHYSIO23 is a values based, patient-centred clinic. We are delighted to partner with each patient on their unique journey to reaching their health, recovery and mobility goals. Our physiotherapists are committed to maximising their clinical expertise through evidence-based practice to ensure every patient receives the quality care they deserve.
A physio that will spend the time to get to know you and find out about your current concerns and relevant past injuries
You will receive a thorough assessment, an accurate diagnosis and a clear plan moving forward
Evidence-based, up-to-date treatment modalities to help you navigate your injury effectively.
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P (07) 3186 2893
F (07) 3319 6523
E [email protected]
A YMCA Jamboree Heights
Allied Health Office 3,
76 Andaman Street
Jamboree Heights, QLD, 4074
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