Back pain is ridiculously common and can really throw a spanner in the works when it comes to work, sleep, and everyday life. But the good news? Most cases improve significantly with targeted physiotherapy. In this blog, we’ll unpack the different causes of back pain, the role of physio, and share a real case of one of our patients who bounced back from a facet joint sprain.

Back Pain – Why Is It So Common?

Back pain is one of the most frequent complaints we see in the clinic. In fact, around 80% of Aussies will experience back pain at some point in their lives (Australian Institute of Health and Welfare, 2023). It doesn’t discriminate—office workers, tradies, new mums, and athletes alike can all be affected.

For some people, it’s a dull, nagging ache that’s always there. For others, it’s a sharp, take-your-breath-away type of pain that can stop you in your tracks. It can come on suddenly (like after lifting something the wrong way), or sneak up slowly after years of poor posture, stress, and weak core muscles.

But here’s the key message: most back pain is not serious, and it’s treatable.

The Usual Suspects – Common Causes of Back Pain

Let’s break down a few of the more common culprits:

1. Facet Joint Sprains

These small joints at the back of the spine help with movement and stability. They can become inflamed or irritated, especially after awkward lifting, twisting, or prolonged poor posture.

2. Disc Issues

Things like disc bulges or herniations can press on nearby nerves, causing pain that radiates into the legs (commonly known as sciatica).

3. Muscle Strains

This is your typical “I bent down and felt something go” moment. Muscle spasms and tightness are often part of the picture.

4. Poor Posture

Spending too much time hunched over a desk or slouched on the couch can strain the muscles and joints in your back.

5. Stress and Tension

Believe it or not, emotional stress can tighten muscles and amplify pain signals.

Red Flags – When to See a Doctor ASAP

While most back pain is manageable, some signs need urgent medical review:

If you’re experiencing any of the above, don’t muck around—see your GP.

The Role of Physiotherapy in Treating Back Pain

Physiotherapists are experts in assessing, diagnosing, and treating musculoskeletal pain—including back pain. At our clinic, we don’t just hand you a list of exercises and send you on your way. We dive into what’s really going on, and more importantly, why.

Here’s how we help:

1. Thorough Assessment

We take a detailed history, check your movement, palpate structures, test muscle strength, and sometimes assess nerve involvement.

2. Hands-On Treatment

This might include joint mobilisation, soft tissue release, dry needling, taping, or spinal manipulation (where appropriate).

3. Targeted Exercise Program

Not a generic YouTube routine! We tailor your program to improve your flexibility, strength, and control—especially around the hips, core, and lower back.

4. Education

Understanding your pain is half the battle. We help you make sense of your symptoms, which often reduces fear and anxiety.

5. Lifestyle Modifications

We look at your work setup, sleep position, activity levels, and stress—all of which can influence recovery.

Patient Case Study: Dylan’s Facet Joint Sprain

Let’s look at a real example from our clinic. Dylan (not his real name), a 42-year-old carpenter, came in with acute lower back pain after lifting a heavy timber frame at work. He’d felt a sharp pinch and then seized up. By the time he got to us, he was struggling to bend, had pain turning over in bed, and couldn’t drive for more than 10 minutes without discomfort.

Initial Assessment

Our assessment pointed to a facet joint sprain. He had tenderness over the joints in the lower lumbar spine, reduced extension, and a classic “catch” when returning to upright from bending forward.

We also ruled out red flags and any signs of nerve compression—his leg strength and sensation were all normal, and there was no sciatic-type pain.

Treatment Plan

We got to work straight away. His program included:

Within three sessions, Dylan had significantly improved. By week 4, he was back on-site, modified duties at first, and by week 6, he was moving better than before the injury. He’s now working on long-term spinal strength with our gym program to help bulletproof his back.

What About Scans?

You might be surprised to learn that scans are often unnecessary for back pain—especially early on. Many people with scary-sounding scan results (like disc bulges or degeneration) have no pain at all. And on the flip side, someone with severe pain might have completely normal imaging.

Unless we see red flags or symptoms that persist beyond 6 weeks despite treatment, we usually don’t rush for MRIs or CTs. Instead, we focus on your movement, function, and pain response.

What Can You Do at Home?

While it’s always good to get properly assessed, there are some general tips to help manage back pain in the early stages:

✅ Keep Moving

Bed rest is out, gentle movement is in. Even walking around the block can help keep things from stiffening up.

✅ Heat or Ice

Whichever feels better—some people love heat packs, others swear by ice. Try both and see what works for you.

✅ Gentle Stretching

Think of movements like cat-cow, child’s pose, or lying knee rocks. Nothing too aggressive—just enough to stay mobile.

✅ Avoid Sitting Too Long

If you’re stuck at a desk, set a timer every 30–60 minutes to get up, stretch, and move.

✅ Stay Positive

Back pain can be annoying and scary, but most cases settle well with the right approach.

How Long Does Recovery Take?

It depends on the cause and your overall health. Acute mechanical back pain (like Dylan’s) often settles within 4–6 weeks. More chronic or recurrent cases can take longer, especially if deconditioning or poor movement habits are part of the picture.

The goal of physio isn’t just to get you out of pain—it’s to keep you there by building resilience and control.

Prevention – Can You Stop It Coming Back?

Absolutely! Here are our top 5 prevention tips:

  1. Strengthen Your Core This doesn’t mean endless sit-ups—think planks, glute work, and dynamic control exercises.
  2. Lift Properly Bend your knees, keep the load close to your body, and avoid twisting while lifting.
  3. Workstation Setup Desk workers—make sure your chair, monitor, and keyboard are set up properly to reduce strain.
  4. Stretch Regularly Especially through your hips and hamstrings—they can pull on your back if tight.
  5. Stay Active Regular walking, swimming, Pilates, or gym work is great for spinal health.

Final Thoughts

Back pain is common, but it’s also treatable. Whether it’s a one-off strain or something that’s been hanging around for years, physiotherapy can make a real difference.

If you’re battling with a cranky lower back, don’t tough it out alone. Book in with one of our physios and let’s get to the bottom of it (literally and figuratively).

References & Further Reading