What does Benphysio have to say about Back Pain?

Back Pain

Back pain is a very common issue experienced by people of all ages and genders. When mentioning “Lower Back Pain,” it usually refers to the lower back area, slightly above the sitting bone.

The “Lower Back” or spine consists of the lumbar spine (the lower back with a curve). The lumbar spine is made up of 5 lumbar vertebrae that protect the spinal cord (the tissue that sends signals from our body to the brain and back to the body to respond) and support our body weight. It provides stability and allows for various movements.

Between each vertebra, there are discs that act as cushions. We also have many ligaments and muscles that form the lower back. The main function of the back muscles is to support the spine (stability) and allow movements such as bending backward (extension), side bending, and rotation.

There are many factors that cause back pain, and it can occur in both children and adults.

There are two types of back pain: mechanical (non-specific) and non-mechanical (specific). Mechanical back pain is the most common type of LBP, originating from the mechanical structure of the spine, such as muscles, ligaments, intervertebral discs, or facet joints. Non-mechanical back pain is less common and is not directly related to movement or physical stress on the spinal structures. It can be caused by systemic diseases, infections, tumors, or referred pain from other organs.

Apart from the pain itself, there are also other behavioral pain signs to look out for.

For mechanical pain, you may often notice recurring pain when there are changes in posture or movement. Most of the time, this pain is not continuous and can only be felt with certain movements, such as bending or standing for long periods. There is discomfort in the lower back due to spasms, stiffness, radiating pain, or muscle tightness.

For non-mechanical pain, it is slightly different because this pain is not caused by movement directly. Pain can arise suddenly due to internal factors such as tumors, referred pain from other areas (e.g., appendicitis causing back pain). Visceral diseases can also cause back pain.

Here are some ways to manage lower back pain:

Stay Active

Ensure that you keep moving and avoid bed rest, and follow guidance on what to avoid or when to rest when there is pain. Sometimes, we do not know which movements are beneficial and which ones to avoid to prevent further injury. Always consult a physiotherapist for advice.

Maintain Proper Posture

Avoid rounding your back when sitting and standing. It is also helpful to be reminded to stand and move after sitting for too long, and vice versa. In general, staying in one position for an extended period is not good for the back muscles.

Self-Management

Self-management can include self-exercises (stretching and strengthening) aimed at improving function as recommended. Note that not all exercises are suitable for all types of back pain.

Other Treatment Options

Other treatment options include surface heat, ice packs, dry needling, electrotherapy, and manual therapy (mobilization).

Pharmacological Therapy

This includes non-steroidal anti-inflammatory drugs (NSAIDs) or skeletal muscle relaxants.

Below are some exercises you can consider:

1. Knee to Chest Stretch

2. Child’s Pose

3. Posterior Pelvic Tilt

4. Glute Bridge

References

Casiano VE, Sarwan G, Dydyk AM, et al. Back Pain. [Updated 2023 Dec 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538173/

Leerar, P. J., Boissonnault, W., Domholdt, E., & Roddey, T. (2007). Documentation of red flags by physical therapists for patients with low back pain. The Journal of manual & manipulative therapy, 15(1), 42–49. https://doi.org/10.1179/106698107791090105

Samanta, J., Kendall, J., & Samanta, A. (2003). 10-minute consultation: chronic low back pain. BMJ (Clinical research ed.), 326(7388), 535. https://doi.org/10.1136/bmj.326.7388.535

Shipton E. A. (2018). Physical Therapy Approaches in the Treatment of Low Back Pain. Pain and therapy, 7(2), 127–137. https://doi.org/10.1007/s40122-018-0105-x

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