Symptoms
- Dull aching or sharp pain in the lower back
- Stiffness especially in the morning
- Pain radiating to the buttocks or legs
- Difficulty standing upright or bending
- Muscle spasms
Common causes
- Poor posture and ergonomics
- Muscle strain or ligament sprain
- Disc herniation or degeneration
- Sedentary lifestyle
- Improper lifting techniques
- Obesity
How physiotherapy helps
We use a combination of manual therapy (spinal mobilisation), McKenzie method, core stabilisation training, posture correction, and ergonomic advice. Modalities like TENS, ultrasound, and heat/cold therapy are used for pain relief.
Exercises your physiotherapist may give you
- Cat-cow stretches
- Pelvic tilts
- Bird-dog exercise
- Bridging exercises
- Child's pose stretch
- Core bracing and plank holds
Please note: start these exercises only after an assessment, and stop if pain increases. Your physiotherapist will choose the right exercises, number of repetitions and progression for you.
Guide written by the physiotherapists of CAPT – Centre for Advanced Physiotherapy, MVM Educational Trust. For more reading, search MedlinePlus (U.S. National Library of Medicine).