Expert Advice

Understanding Common Back Problems

Read our clinical guide on back pain, its core causes, posture relationships, and when to seek physiotherapy care.

Lower Back Strain (Lumbar Muscle & Ligament Pain)

Overview: The most common form of back pain, lumbar strain occurs when muscles or ligaments in the lower back are stretched or torn. This frequently happens from lifting heavy objects, sudden twisting, or general overuse.

Symptoms: Dull, aching pain in the lower back that intensifies with movement; stiffness and limited range of motion; muscle spasms when standing or walking.

Physiotherapy Care: Core strengthening, gentle mobility work, deep tissue activation, and training on correct lifting mechanics.

Herniated Disc (Slipped or Bulging Disc)

Overview: Spinal discs act as cushions between your vertebrae. A herniated disc occurs when the soft jelly-like center of a disc pushes out through a tear in the tougher exterior, often pressing on nearby spinal nerves.

Symptoms: Sharp, shooting pain radiating down one leg (sciatica); numbness or tingling in the thigh, calf, or foot; localized weakness in leg muscles.

Physiotherapy Care: Spinal decompression exercises, mechanical tracking assessment, nerve flossing, postural alignment, and core stabilization routines.

Postural Fatigue & Upper Back Stiffness

Overview: Prolonged sitting, working on laptops, or bending forward causes the upper back muscles (like the rhomboids and trapezius) to get overstretched and weak, while chest muscles become tight. This is often termed "desk syndrome."

Symptoms: Burning pain between the shoulder blades; neck tension; headaches starting from the base of the skull; rounded shoulder posture.

Physiotherapy Care: Ergonomic workspace adjustments, thoracic spine mobilization exercises, chest opening stretches, and upper back strengthening.

Spinal Stenosis

Overview: Typically developing in older adults, spinal stenosis is a narrowing of the spaces within the spine, which can put pressure on the spinal cord and nerves that travel through the spine to the limbs.

Symptoms: Cramping, pain, or numbness in the legs during walking or standing that improves when leaning forward or sitting down.

Physiotherapy Care: Flexion-biased stretching, pelvic tilts, lower extremity strengthening, and aerobic conditioning to improve walking tolerance.

Preventive Action

General Tips for Spinal Health

Most back problems can be managed or prevented with simple, daily adjustments to your posture, movement habits, and strength routines.

Keep moving (avoid long static sitting) Strengthen your core and glutes Lift with your legs, not your back Ensure your desk screen is at eye level Stay hydrated to keep spinal discs cushioned Get professional assessment for recurring pain

Tired of dealing with persistent back pain?

Book a comprehensive physiotherapy assessment. We will help you identify the root cause of your pain and design a structured recovery program.

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