The Truth About Back Pain
Most back pain is not caused by injury — it's caused by poor posture, weak stabilizers, and movement imbalances that build up over time.
Common Causes
- Prolonged sitting weakens glutes and hip flexors, creating lower back tension
- Weak core forces the spine to compensate during movement
- Poor hip mobility increases lumbar load in squats and deadlifts
- Rounded upper back shifts load onto the lower spine
The Physio Approach
Before treating pain, we identify the movement dysfunction causing it. Pain is a signal, not the problem itself.
4 Exercises to Start Today
- Dead Bug — activates deep core stabilizers without loading the spine
- Glute Bridge — reactivates inhibited glutes
- Cat-Cow Stretch — mobilizes the thoracic and lumbar spine
- 90/90 Hip Stretch — addresses hip internal and external rotation
When to See a Physiotherapist
- Pain radiating down the leg (sciatica signs)
- Pain that worsens with rest
- Sharp pain during specific movements
- Pain lasting more than 2–3 weeks
Prevention Is Easier Than Treatment
Incorporate mobility work and core training into every week. Your back will thank you for decades.
