Lower Back Pain: Causes, Relief & When to See a Physiotherapist
Lower back pain is one of the most common reasons people struggle with sitting, standing, lifting or sleeping comfortably. The good news is that most cases respond very well to evidence-informed physiotherapy and a clear plan.
This article is informational and not a substitute for medical diagnosis. If symptoms are severe or worsening, seek urgent care.
Why lower back pain happens
The lower back (lumbar spine) is designed to bear load, rotate, bend and stabilise the body. Pain usually comes from a combination of muscle, joint, disc or nerve irritation — often triggered by day-to-day habits rather than one dramatic moment.
Most lower back pain is “mechanical,” meaning it relates to how the spine and surrounding tissues are moving and coping with load. That’s why the right assessment and graded movement plan tends to work so well.
Common contributors
- Prolonged sitting, especially with fatigue-posture “slumping”.
- Sudden increase in exercise, lifting, or bending volume.
- Reduced core / hip strength or endurance.
- Stress, poor sleep, and overall deconditioning.
- Previous flare-ups that never fully resolved.
Different types of lower back pain
Often stiff in the morning or after sitting, improves with warming up and moving.
May feel sharp with bending or prolonged sitting; can refer into the buttock or thigh.
Pain, tingling or numbness travelling into the leg. Needs specific assessment and loading strategy.
If leg symptoms are present, see our dedicated guide: Lower Back Pain & Sciatica.
When to see a physiotherapist
If pain is stopping you from doing normal activities, keeps returning, or hasn’t improved within 7–10 days, a tailored physiotherapy plan usually speeds recovery and reduces relapse.
You’ll benefit from an assessment if you:
- Have recurring flare-ups or lingering stiffness.
- Feel pain when sitting, lifting or walking.
- Notice leg pain, pins-and-needles or numbness.
- Want a clear plan, not guesswork.
How physiotherapy at Santi helps lower back pain
Our chartered physiotherapists assess your movement, pain pattern, strength, and daily demands. Treatment begins on the day, and you leave with a simple, progressive plan you can actually follow.
Manual therapy and soft-tissue techniques to reduce spasm and restore comfortable motion.
We coach better bending, lifting and desk habits so your back stops flaring.
Targeted strength and mobility work, progressed safely over weeks.
Glute and deep-core control often make the biggest long-term difference.
Desk set-up tweaks and pacing strategies for real-world life.
We build a plan that keeps you resilient — not dependent on treatment.
Three gentle exercises most people tolerate well
These are general starting points only. If any exercise increases leg pain, sharp pain, or symptoms after you finish, stop and book an assessment.
1) Supported hip hinge
Stand with hands on a counter, soften knees, and gently hinge your hips back while keeping your spine long. Return to stand. Aim for 8–10 slow reps.
2) Glute bridge
Lie on your back, knees bent, feet hip-width. Tighten your glutes and lift hips gently, hold 2–3 seconds, lower slowly. Start with 6–8 reps.
3) Walking micro-dose
Do short, comfortable walks several times a day rather than one long walk. Start with 3–5 minutes and build gradually.
Can massage help lower back pain?
Massage can be a useful part of lower-back recovery, especially when muscle tension and guarding are prominent. At Santi we often combine hands-on physiotherapy with targeted massage for faster relief.
- Classic & Remedial Massage — excellent for everyday lower-back tension.
- Deep Tissue Massage — for denser, long-standing tightness.
If pain is recurring or limiting function, physiotherapy should come first — massage then supports the plan.
Lower back pain FAQs
Does lower back pain go away by itself?
Many first episodes improve within a few weeks, but recovery is often quicker — and relapse less likely — with a tailored plan.
What’s the fastest way to relieve lower back pain?
For most mechanical cases, gentle movement, pacing and targeted hands-on therapy are more effective than prolonged rest.
Is physiotherapy better than massage for back pain?
Physiotherapy identifies the cause and builds a recovery strategy; massage helps reduce tension and symptoms. They often work best together.
When should I worry about back pain?
Seek urgent medical advice if you notice bowel/bladder changes, progressive leg weakness, major trauma, or pain that is severe and unrelenting at night.
Can exercises make back pain worse?
The wrong exercise or too much too soon can flare symptoms. A graded plan tailored to your pattern is safest and usually most effective.
Ready to get real relief from lower back pain?
Book a thorough assessment with our chartered physiotherapists in South Kensington. You’ll leave with a clear diagnosis, hands-on treatment and a simple plan you can stick to.
If your symptoms change suddenly, worsen rapidly, or include red-flag signs, seek urgent medical care.