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Lower back pain is common, but it can be frustrating when you are unsure whether to rest, stretch, strengthen, get a scan or keep moving.
In many cases, lower back pain improves with the right advice, movement, load management, hands-on treatment where appropriate, and a clear rehabilitation plan. At Acland Street Physiotherapy in St Kilda, we help people with lower back pain from sitting, lifting, running, gym training, tennis, parenting, work and everyday life. Our goal is simple: Help you understand what may be driving your back pain and give you a practical plan to move with confidence again. Why does lower back pain happen? Lower back pain can come from many factors. It is not always caused by one “tight muscle”, one “weak core” or one scan finding. Common contributors include:
The goal of physiotherapy is to work out what is relevant for you, not give everyone the same generic back pain exercises. Do I need an MRI or scan for lower back pain? Not always. Australian guidance states that diagnostic imaging is not indicated for the vast majority of people with acute low back pain and may cause more harm than benefit when used unnecessarily. Imaging is generally considered when there is strong clinical suspicion of a serious underlying cause, significant neurological symptoms, or severe symptoms that are not improving. This does not mean scans are never useful. It means they should be used at the right time, for the right reasons. A physiotherapist can help screen for concerning signs and advise whether further medical review may be needed. When should I see a physiotherapist for lower back pain? You may benefit from a physiotherapy assessment if you have:
The Australian Low Back Pain Clinical Care Standard focuses on early assessment, appropriate management, review and referral, while also reducing unnecessary investigations and treatments. What are red flags for lower back pain? Most lower back pain is not dangerous, but some symptoms need urgent medical review. Seek medical advice urgently if you have:
Red flags do not mean something serious is definitely present, but they do mean further medical assessment may be needed. Should I rest or keep moving? For most lower back pain, complete bed rest is usually not the answer. Many people benefit from staying active within tolerable limits, gradually returning to normal activity, and rebuilding confidence with movement. The Low Back Pain Clinical Care Standard aims to improve early management and reduce unnecessary or ineffective care. The key is choosing the right level of movement. For some people, that means walking and gentle mobility. For others, it means modified gym training, running changes, hands-on treatment, strength work or a staged return-to-sport plan. What is the best treatment for lower back pain? The best treatment depends on the person. Many people benefit from a combination of:
Treatment may also include:
The goal is not to rely only on passive treatment. Hands-on treatment can be useful to reduce pain, improve movement and help you get started, but long-term recovery usually also needs active rehabilitation, confidence building and a plan that fits your life. How can physiotherapy help lower back pain? At Acland Street Physiotherapy, your treatment may include:
Our goal is not just short-term pain relief. Our goal is to help you understand your back, move with confidence and get back to the things that matter. How are we different from other local physio clinics? At Acland Street Physiotherapy, we do not treat lower back pain as a one-size-fits-all problem. Many people with back pain have already tried rest, stretches, massage, generic exercises, YouTube routines, Google advice or AI-generated exercise lists. Some have been told to “just strengthen your core” without a clear explanation of what is actually going on. Our approach is different. We combine:
We are also comfortable working with patients who have already used ChatGPT, Google, YouTube or scan reports to understand their back pain. That information can be useful, but it needs to be interpreted in the context of your actual body, symptoms, goals and movement. Our focus is not just “fixing your back”. It is helping you feel clearer, safer and more confident about what to do next. You should leave your appointment understanding what is likely contributing to your back pain, what to avoid for now, what to keep doing, and what the plan is to get you moving again. Lower back pain from sitting, work or parenting Back pain often affects busy adults who sit for long periods, lift children, work at a desk, train inconsistently or juggle stress and poor sleep. You may not need a complicated plan. You may need a practical one. That might include simple changes to your workday, movement breaks, progressive strengthening, lifting advice, hands-on treatment and a plan to rebuild confidence with normal activity. Lower back pain from running, gym or sportActive people often do not want to be told to simply stop everything. If your back pain is related to running, gym, tennis, football, cycling or sport, we can help identify what you can keep doing, what should be modified, and how to rebuild safely. This may include reviewing:
The aim is to keep you moving where possible, while reducing the things that are aggravating your symptoms. Lower back pain physio in St Kilda If lower back pain is stopping you from working, training, sleeping, lifting, running or enjoying life, a physiotherapy assessment can help you get clarity. At Acland Street Physiotherapy in St Kilda, we help people from St Kilda, Elwood, Balaclava, Windsor, Albert Park, Port Melbourne and surrounding suburbs manage lower back pain and return to normal activity. Book a lower back pain physiotherapy assessment with Acland Street Physiotherapy in St Kilda. FAQs 1. What is the best treatment for lower back pain? The best treatment depends on the person. Many people benefit from a combination of education, movement, progressive exercise, load management and physiotherapy guidance. Treatment may also include hands-on techniques such as manual therapy, soft tissue treatment, dry needling, taping, joint mobilisation and, where appropriate, joint manipulation. The goal is not to rely only on passive treatment, but to reduce pain, improve movement and help you return to normal activity with a clear plan. 2. Do I need an MRI for lower back pain? Not usually. Most acute lower back pain does not need imaging unless there are red flags, significant neurological symptoms, or symptoms that are severe and not improving. 3. Should I stop exercising with lower back pain? Not always. Many people can continue modified activity. A physiotherapist can help you work out what to continue, what to reduce and how to rebuild safely. 4. Can sitting cause lower back pain? Sitting can contribute to lower back pain for some people, especially when combined with low movement variety, stress, poor sleep, low strength or sudden increases in activity. 5. Can physiotherapy help sciatica? Physiotherapy may help assess and manage symptoms that travel into the buttock or leg. If there is progressive weakness, numbness, bladder or bowel changes, or severe symptoms, medical review may be required. 7. Can dry needling help lower back pain? Dry needling may help some people with short-term pain relief or muscle sensitivity. It is usually most helpful when combined with movement advice, exercise rehabilitation and load management. 8. Can manual therapy help lower back pain? Manual therapy, soft tissue treatment, joint mobilisation and occasional joint manipulation may help reduce pain and improve movement for some people. These treatments are usually combined with education and exercise rather than used alone. 9. How long does lower back pain take to improve? Many episodes improve over days to weeks, but recurrent or persistent pain may need a more structured plan. Early assessment can help guide recovery and reduce uncertainty. Key message Lower back pain needs a plan, not panic.
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When you experience sudden pain or injury — whether it’s a pulled muscle, a rolled ankle, or sharp lower back pain — it can be tempting to “wait and see” if it gets better on its own. But early assessment and advice from a physiotherapist can make a world of difference to how quickly and fully you recover.
What Is an Acute Condition? An acute condition is an injury or pain that comes on suddenly — often due to sport, exercise, or daily activity. Examples include:
The Benefits of Seeing a Physio Early
The Risks of Delaying Treatment Putting off physiotherapy can lead to:
Take Action Early At Acland Street Physiotherapy, our experienced team can help you manage acute injuries effectively — whether it’s a sports strain, workplace incident, or flare-up of an old issue. Early assessment doesn’t always mean treatment — sometimes, the best care is expert advice on what to do (and what not to do) while your body heals. And if we identify anything more serious, we’ll ensure you’re referred promptly for the right care. Ready to get started? Book an appointment today and take the first step towards recovery. 👉 Book Online The deadlift, often perceived as an exercise reserved for the most robust and athletic individuals, holds a treasure trove of benefits that extend well beyond the realms of elite sports. This fundamental movement not only enhances strength and performance but also plays a pivotal role in the rehabilitation and maintenance of back health for people of all ages. Through a careful examination of recent research, we unveil the multifaceted benefits of deadlifts and debunk the myth that they are unsafe for individuals with lower back pain.
Unveiling the Benefits Deadlifts are more than just a strength-building exercise; they are a functional movement that mimics everyday activities such as lifting heavy objects off the ground. This exercise targets multiple muscle groups, including the glutes, hamstrings, lower back, and core, providing a comprehensive workout that can improve overall physical health and functionality. Research indicates that incorporating deadlifts into a training program can result in significant improvements in lower body strength and power. A study comparing the effects of deadlifts and squats found that both exercises led to comparable enhancements in jump performance, a marker of lower body power (Nigro & Bartolomei, 2020)[1]. Moreover, deadlifts have been shown to have the highest muscle activation of paraspinal musculature compared to other exercises, making them a potent tool for strengthening the muscles supporting the spine (Fischer, Calley, & Hollman, 2020)[2]. Safety and Efficacy for Lower Back Pain The prevalence of lower back pain in the general population has led to significant interest in finding effective exercises for both rehabilitation and prevention. Contrary to common misconceptions, deadlifts, when performed with proper technique, can be a safe and effective exercise for individuals with lower back pain. A systematic review highlights that exercise programs including deadlifts can yield improvements in both pain and function for those living with low back pain, although not more beneficial than low load motor control exercises (Fischer et al., 2020)[2]. It is crucial, however, to note that individuals with lower pain levels and higher baseline lumbar extension strength may be most suitable for deadlift programs. This finding underscores the importance of personalised assessment and program design by healthcare professionals. Implementing Deadlifts into Your Routine For those considering adding deadlifts to their exercise regimen, especially individuals with a history of lower back pain, consulting with a physiotherapist is essential. These experts can assess your current physical condition, teach proper deadlift technique, and develop a tailored program that aligns with your health goals and capabilities. It is also worth noting that starting with lighter weights and focusing on form over load can significantly reduce the risk of injury and ensure the long-term success of incorporating deadlifts into your routine. Conclusion The deadlift is a versatile exercise that offers extensive health and performance benefits for individuals across all age groups. Its efficacy in strengthening the lower back, improving functional performance, and aiding in the rehabilitation of back pain makes it a valuable addition to any exercise program. With proper guidance and technique, deadlifts can be safely performed by people with varying levels of fitness, including those with lower back pain, debunking the myth that they are inherently risky. By embracing the deadlift, individuals can enjoy a healthier, more active lifestyle, underscored by the strength and stability this foundational movement provides. References
Low back pain is a common condition affecting millions globally, significantly impacting daily activities and quality of life. However, with the right strategies, it's possible to prevent or minimise its occurrence. Acland Street Physiotherapy is dedicated to providing you with evidence-based information to guide you in preventing low back pain effectively. Understanding Prevention Levels Prevention of low back pain can be categorised into three main types: primary, secondary, and tertiary. 1. Primary prevention aims at stopping the disease before it occurs, focusing on health promotion and environmental regulation. 2. Secondary prevention targets the prevention of recurrences or exacerbations of already diagnosed conditions. 3. Lastly, tertiary prevention focuses on minimising morbidity through supportive and rehabilitative services after a disease or injury has occurred. Key Strategies for Low Back Pain Prevention
1. Core Strengthening Exercises Strengthening your core is vital for supporting your spine. Try exercises like planks and the bird dog to build core strength and stability. 2. Flexibility and Stretching Incorporate the cat-cow stretch and hamstring stretches into your routine to improve flexibility and reduce tension in the lower back. 3. Aerobic Exercise Engage in walking, swimming, or cycling to improve cardiovascular health and support back health. ** Please see YouTube clips below this blog post for demonstrations of these exercises recommended above! What to Avoid Certain interventions like lumbar supports, back belts, and shoe insoles are not recommended for preventing low back pain due to their potential negative effects on back pain beliefs. Personalised Approach to Prevention A one-size-fits-all approach does not apply to preventing low back pain. Consulting with a physiotherapist at Acland Street Physiotherapy can help create a personalised prevention plan that suits your specific needs. Preventing low back pain requires a multifaceted approach, combining physical activity, manual therapy techniques, ergonomic adjustments, and educational programs. By adopting these strategies, individuals can significantly reduce their risk of experiencing low back pain and improve their overall health and well-being. Remember, an ounce of prevention is worth a pound of cure. Stay active, stay informed, and let's work together towards a pain-free back. One of the most common lower back complaints at Acland Street Physiotherapy is symptoms of a pinched nerve. This is a condition where lower back pain occurs as a result of a nerve in the lower spine is being compressed by a nearby bone or soft tissue structure. The pressure from the pinch may causes pain, numbness, burning or tingling in the lower back, legs or feet. Some people may also call this condition "sciatica". The common causes of this condition are:
Often such conditions do not need further x-rays, CT scans or MRIs and respond extremely well to physiotherapy treatment, which may include manual therapy, heat therapy, dry needling, postural taping, pain and postural education and a specific exercise program. It is important to note that you should seek emergency medical attention or see your doctor if:
  Low back pain (LBP) and associated sciatica (leg symptoms originating from the lower back) is the leading reason why the local residents of St Kilda visit Acland Street Physiotherapy.
Low back pain affects 60-80% of the population (see reference) throughout their lifetime. According to multiple recent studies, about 10% of the population are physically disabled by low back pain. Low back pain is usually characterised into 3 types: 1. Acute - Symptoms experienced for less than 6 weeks. 2. Sub-acute - Symptoms experienced between 6-12 weeks. 3. Chronic - Symptoms experienced for greater than 6 weeks. At Acland Street Physiotherapy, we commonly see patients in all 3 categories with both the acute and chronic categories being the most functionally debilitating for our patients. Non-specific or mechanical lower back pain accounts for approximately 90% of the cases of low back pain presentations in primary care, that is seen by physiotherapists. 10% are generally more serious medical conditions that need urgent medical intervention. Very occasionally at Acland Street Physiotherapy are we presented with more serious medical conditions associated with low back pain symptoms. In such cases, we generally refer these patients directly for further diagnostic imaging or back to their primary GP for further investigations. Through taking the patients history and physical testing, physiotherapy assessments aim to rule out the unlikely chances of a more serious medical condition or emergency. In addition, it aims to identify the impairments and likely causes that may have contributed to the pain and the likelihood of the lower back condition becoming persistent. From our many years of experience, non specific low back pain is commonly caused by disorders of the neural or musculoskeletal structures of the lumbar spine, which often responds well to physiotherapy treatment and advice. Diagnostic imaging (ie. x-ray, CT scan or MRI of the lumbar spine) are generally not recommended in the first month of lower back pain and only when more serious medical conditions are suspected. Sciatic or leg pain originating from the lower back condition is a common presentation. Like low back pain, it is often due to disorders of neural or musculoskeletal structures of the lumbar spine assessed by a physiotherapist. In addition, low back pain is generally caused by the result of such structures. International clinical guidelines recommend non-pharmacological management of non-specific low back pain which is commonly physiotherapy treatment. Physiotherapy treatment often involves manual therapy to alleviate the symptoms and encourage movement, therapeutic exercises, personalised education and supportive taping. Prevention of lower back pain recurrence involves the physiotherapist to devising an individualised exercise program for you to target the specific issues assessed, as well as to improve general health and wellbeing. This could involve a home exercise program, supervised gym program, recommending pilates or yoga classes, or a gym and swimming program. Learn about some self help exercises for your low back here. When done with correct technique and form, deadlifts are the "king of all exercises" as they traditionally say! I highly recommend that non-body builders and non-hardcore gym-goers should also consider adding these potentially powerful exercises to your exercise regime, to enjoy a diverse range of health benefits. This does not exclude those who suffer from chronic diseases or health conditions such as lower back pain, arthritis, diabetes type II, heart conditions, osteoporosis, fibromyalgia, chronic obstructive pulmonary disease (COPD), cancer, high blood pressure and chronic pain. The key reasons why I believe these exercises are unparalleled in terms of health benefits which are well documented in scientific research include: 1. They work out the most muscle groups at the same time of all strength exercises associated with weights. 2. As a result, they burn significant more calories, saving you time at the gym or at home. 3. They can in fact improve your core stability and posture when done correctly.. 4. They can significantly improve your grip strength which results in performing your activities of daily living involving lifting and carrying with more ease. 5. They promote natural testosterone and human growth hormone production, promoting soft tissue healing, bone strength, muscle growth and weight loss. These hormones are critical to the healthy functioning of both females and males. 6. They can improve your running performance and efficiency, improve your ability to perform in sporting activities, even if you are a "weekend warrior"! 7. They provide a healthy stimulation to your neural system, improving your general functional strength and stamina. 8. Interestingly, deadlifts can also improve your cardiovascular or aerobic fitness. Nonetheless, I do often see presenting at Acland Street Physiotherapy with patients suffering from lower back injuries associated with doing with deadlifts incorrectly - the clinical diagnoses range from muscle strains, sciatic nerve irritations, facet joint sprains, sciatica to slipped lumbar disc prolapse injuries. There are many YouTube videos available online with "experts' showing how to perfect the deadlift technique however, I would highly recommend that you make a booking with a sports or musculoskeletal physiotherapist. An experienced physiotherapist will perform a comprehensive physical examination on you, take your medical history, before teaching you the appropriate form and technique, that is individualised to your personal needs. Each individual's anatomy and movement skills vary so it is important to get assessed properly by an expert.  |
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