It started after I picked up the washing basket… now my back hurts every morning.”
It’s one of the most common stories we hear in the clinic. Whether your pain began after gardening, sitting at a desk all day, or seemingly “out of nowhere”, spinal pain can be frustrating, worrying, and disruptive to everyday life.
The good news? Most spinal pain is not caused by serious damage, and with the right approach, the majority of people recover well.
Why Does Spinal Pain Happen?
Many people assume that back or neck pain means something is “out of place” or that a scan will reveal the problem. In reality, spinal pain is often much more complex.
Research shows that factors such as muscle strength, movement habits, stress, sleep quality, previous injuries, and overall activity levels can all influence pain. International clinical guidelines consistently recommend that people with most episodes of spinal pain remain active and avoid prolonged bed rest, as movement supports recovery and reduces disability.
A major global series published in The Lancet, highlights that most low back pain is a complex interaction between the spine itself, the tissues surrounding it (eg: muscles, ligaments, fascia) and our pain signalling system.
This is GOOD news, as it means if we take a whole-body approach, our treatments are
Is my posture the cause?
One of the biggest misconceptions is that there is a single “correct” posture that prevents back pain.
Current evidence does not support the idea of a perfect sitting or standing position. Instead, researchers suggest that variation is more important than perfection. Staying in any one position for long periods—whether upright or slouched—can increase stiffness and discomfort.
Studies exploring posture and spinal loading show that the body is designed to move and adapt, and that prolonged static positions are more relevant to discomfort than any single posture itself.
If you spend long periods sitting, aim to:
- Change positions regularly.
- Stand and walk every 30–60 minutes.
- Adjust your workstation to suit your body.
- Keep moving throughout the day.
Small, frequent changes are more effective than trying to maintain a “perfect” posture.
What Actually Helps?
The strongest evidence supports a combination of:
- Hands-on, manual therapy especially in the early/acute phase.
- Regular movement and exercise.
- Gradually returning to normal activities.
- Strengthening the muscles that support your spine.
- Improving flexibility where appropriate.
- Education and understanding of pain, rather than fear or avoidance.
A Cochrane review by Hayden et al. found that exercise therapy can significantly reduce pain and improve function in people with chronic low back pain. Importantly, no single exercise type is superior—success depends on individualisation. This is where a skilled therapist can best MATCH the right exercise, in the right direction for YOUR unique spine.
Painful Point? One more fun fact is that modern pain science also emphasises that understanding the pain system reduces fear. This in turn improves movement and recovery outcomes. How cool? Knowledge IS power when it comes to back pain.
When Should You See a Physiotherapist?
Chronic back pain only becomes chronic when it does not go away. The best time to seek help from our team is STRAIGHT away. In this way we do everything that science supports to prevent your back issue becoming chronic.
At Balwyn Sports & Physiotherapy Centre, we’ve helped more than 24,000 patients stay active and recover from pain. Our physiotherapists assess the contributing factors to your symptoms, explain what’s happening in clear, practical language, and develop a personalised plan to help you move confidently again.
Your initial appointment includes:
- A comprehensive, long assessment (45 minutes).
- A clear explanation of what’s contributing to your symptoms.
- Hands-on treatment if appropriate.
- A personalised exercise program for your spinal type.
- Practical strategies to support recovery and prevent recurrence.
Our goal isn’t just to reduce pain—it’s to help you return to the activities you value with confidence and prevent recurrence.
Frequently Asked Questions
Should I have a scan for back pain?
Not usually. Most spinal pain does not require imaging, and scans often show age-related changes that are not linked to symptoms. Ask your Physio for precisely when we send for scans.
Should I rest until my pain settles?
No. Evidence-based guidelines recommend staying active and gradually returning to normal activities, as prolonged rest can slow recovery.
Can exercise make my back worse?
Yes, if the exercise chosen is not suitable for your condition. Appropriately prescribed exercise is one of the most effective treatments for persistent spinal pain, the secret is to match it for your sitaution and anatomy.
When should I seek urgent medical attention?
Seek immediate medical care if spinal pain is associated with significant weakness, loss of bladder or bowel control, numbness in the saddle area, fever, or follows significant trauma.
Wanting to get your physiotherapy journey started? Please click the link below to find a time with one of our team!
References
1. 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.
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30480-X/fulltext
2. Qaseem, A., Wilt, T. J., McLean, R. M., & Forciea, M. A. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain: A clinical practice guideline from the American College of Physicians. Annals of Internal Medicine.
https://www.acpjournals.org/doi/10.7326/M16-2367
3. Hayden, J. A., Ellis, J., Ogilvie, R., et al. (2021). Exercise therapy for chronic low back pain. Cochrane Database of Systematic Reviews.
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009790.pub2/full
4. Lederman, E. (2011). The fall of the postural-structural-biomechanical model in manual and physical therapies. Journal of Bodywork and Movement Therapies.
https://www.sciencedirect.com/science/article/pii/S1360859210001459
5. Hodges, P. W., & Tucker, K. (2011). Moving differently in pain: A new theory to explain the adaptation to pain. Pain, 152(3 Suppl), S90–S98.