Back Pain

Basic Pain Management

Back pain is one of the most common reasons people see a physiotherapist, and the good news is that most cases get better with the right movement and care.

Talk to me about back pain

The basics

What is back pain?

Back pain is any ache, stiffness, or discomfort across the back. It can come on suddenly after lifting something awkwardly, or build up slowly over weeks of sitting and poor movement habits.

In most people there is no single dramatic cause and no serious damage. The muscles, joints, and discs are simply irritated or working harder than they should, which means the body is very capable of recovering with the right guidance.

What to notice

Common symptoms

A dull ache or stiffness across the back
Pain that worsens after sitting, bending, or lifting
Tight or cramping muscles, sometimes a sharp catch
Reduced movement, harder to twist or stand straight
Discomfort that can spread into the buttock or thigh

Why it happens

Common causes

Muscle or ligament strain from sudden or awkward movement
Long hours sitting with little movement
Lifting with the back instead of the legs
Weak core and gluteal muscles that should support the spine
Disc or joint irritation and normal age-related changes

The treatment

How physiotherapy helps

There is no single fix that works for everyone, so I combine a few proven approaches and shape them around your body and daily life.

Hands-on therapy

Joint mobilisation and soft tissue work to ease pain and stiffness so you can move more comfortably.

Targeted exercise

A program built for you to rebuild strength and control in the muscles that support your spine.

Education and advice

Understanding why you hurt, why staying active beats bed rest, and what to do in a flare-up.

Posture and daily habits

Practical changes to how you sit, lift, and move so the problem is less likely to return.

What to expect

Your recovery journey

Treatment moves through clear stages. I set the pace to suit you, but the path usually looks like this.

Assessment

I check your movement and find what triggers the pain, then explain it in plain language.

Hands-on relief

Manual therapy to settle the pain and get you moving more freely.

Exercise plan

A tailored program to strengthen the muscles that protect your spine.

Build it up

I load the area gradually so it handles work, lifting, and daily life.

Staying well

Simple habits and a maintenance plan so the pain does not come back.

In your sessions

Exercises I may use

Gentle mobility work to ease stiffness and restore range
Core and gluteal strengthening to support the spine
Hip and hamstring stretches to reduce pull on the back
Walking and graded activity to rebuild confidence in movement

When to seek urgent care

See a doctor straight away if back pain comes with numbness around the groin or buttocks, loss of bladder or bowel control, weakness in the legs, a high fever, or pain after a serious fall or accident. These are uncommon but need prompt medical attention.

Good to know

Questions I hear a lot

Do I need a scan or an X-ray?

Usually not. Most back pain does not show up on a scan, and imaging rarely changes the treatment. I assess you in person and refer for imaging only if something points to a need for it.

Should I rest until it settles?

Gentle movement almost always beats bed rest. Staying still for long stretches tends to make the back stiffer and slower to recover.

How many sessions will I need?

It varies from person to person. Many people feel a real difference within a few weeks, and you will get a clearer picture after the first assessment.

Is it safe to exercise with back pain?

In most cases yes, and the right exercises are a big part of getting better. The key is the correct movements at the correct level.

Let's get you moving again

Book an assessment with me and I'll build a plan around your body, your goals, and your day-to-day life.

Call +91 87997 18841

This article is general information and is not a substitute for a personal assessment. Everyone is different, so please speak to a qualified physiotherapist or doctor for advice on your own situation.