Low Back Pain

If you experience a sudden onset of low back pain it’s important to take care of it early.  Start with some basic first aid for your back:

• Relative Rest: Pause any strenuous activity and avoid movements that worsen the pain, but try not to lie in bed all day.  It’s okay to move gently.  In fact, short-term rest (a day or two at most) combined with light activity tends to help more than complete bed rest.

• Gentle Movement: Try to keep mobile with easy activities. For example, short walks around your house or gentle stretching can prevent your back from stiffening up. Avoid heavy lifting or intense exercise, but simple movements like walking can promote blood flow and ease stiffness.

• Pain Relief if Needed: Over-the-counter pain medications or anti-inflammatories (like ibuprofen) can be used for a few days if you have no contraindications (always follow pharmacist or doctor advice on this). 

• Seek Professional Advice: If the pain is intense, doesn’t improve at all after a few days, or if you have symptoms like pain down your leg, numbness, or weakness, it’s wise to see a physiotherapist.  Early assessment and treatment can often prevent a minor back tweak from turning into a longer-term issue.

While a majority of back pain episodes are musculoskeletal and will improve with proper care, certain signs should not be ignored.  Here are some “red flags” and indications that your back pain might need urgent medical attention or further investigation:

• Severe Trauma or Injury: If your back pain started after a serious accident (like a car crash or a high fall), or if you suspect a fracture, you should get it evaluated immediately.

• Loss of Bladder/Bowel Control or Numbness in Saddle Area:  If you experience difficulty controlling your bladder or bowels, or numbness in the groin area (sometimes described as saddle anesthesia), seek emergency medical care right away.  These could be signs of a rare but serious condition called cauda equina syndrome.

• Progressive Weakness or Numbness in Legs: If you notice increasing weakness in your legs or feet (for example, your foot drops or you can’t push off with your toes), or numbness that is spreading, you should see a physiotherapist promptly.

• Unrelenting Pain at Rest or Night Pain: Back pain that is constant and doesn’t ease in any position, or pain that wakes you up at night consistently, is something to get assessed. Especially if it’s coupled with unexplained weight loss or fever, as these could indicate infection or other non-mechanical causes.

• Pain Not Improving: Generally, acute back pain from a strain should begin to improve after a few days to a week.  If your pain is just as bad (or worse) after a week or two, or if it’s not improving despite rest and self-care, it’s a good idea to see a physiotherapist who can asses and refer to other professionals if needed.

In general, trust your instincts. If something feels “off” or if you’re worried about your symptoms, it’s better to get it checked out. A physiotherapist can assess your back and determine if further tests (like an X-ray or MRI) are needed, or if it’s a straightforward case of mechanical back pain.  It’s always better to be safe and get proper advice, rather than ignoring severe symptoms.

Physiotherapy is one of the most effective ways to treat back pain because it not only addresses the symptoms but also the underlying causes.  At Sports & Exercise Physio, our treatment focuses on both relieving your current pain and fixing the issues that led to it.  In practical terms, physiotherapy helps by:

• Relieving Pain and Muscle Tension: We use hands-on techniques like massage and gentle joint mobilization, as well as modalities (for example, heat therapy or dry needling) to ease tight muscles and reduce pain. 

• Restoring Movement and Flexibility: Back pain can make you stiff.  Through guided stretching exercises, posture work, and mobilizations, we help safely improve your spine’s range of motion.

• Rebuilding Strength and Stability: We will identify any weaknesses in the muscles that support your spine (commonly the core abdominal muscles, glutes, and back muscles).  Then we’ll prescribe targeted strengthening exercises to address those areas. 

• Improving Posture and Body Mechanics: We educate you on how to move with good control, and avoid bracing which can make your pain worse.  

• Customized Rehab Exercises: Beyond just general strengthening, we tailor exercises to your specific needs. We also provide home exercise programs, so you can continue therapy on your own between sessions.

Overall, physiotherapy takes a holistic approach: we aim to get you out of pain and then equip you with the tools (exercises, knowledge, and strategies) to stay pain-free. 

Recovery time can vary widely depending on the cause and severity of your back pain, as well as individual factors.  We completely understand that you want to get back to normal life as soon as possible, and we will give you a realistic timeline tailored to your situation.  Here are a few general examples to give you an idea:

• Minor Strains or Sprains: A mild muscle strain in the back might start feeling significantly better within 1 to 2 weeks.  With treatment, you might be back to most activities in a couple of weeks, just with some residual stiffness.  Often 2–4 physio sessions spread over a fortnight or so, plus a home exercise program, is enough for these minor cases.

• Moderate Injuries or Disc Issues: For something like a moderate disc herniation or a more severe muscle/ligament injury, recovery might take on the order of 4–8 weeks.  For example, a moderate lower back disc bulge causing sciatica could take around 6–8 weeks to settle down with consistent physiotherapy, though you should see steady improvement during that time. We might see you weekly initially, then bi-weekly as you progress, totaling maybe 4–8 sessions. Consistency with exercises is key here.

• Chronic Back Pain or Post-Surgery Rehabilitation: If you have chronic back pain (pain that’s been on-going for many months) or you are recovering from back surgery (such as a discectomy or spinal fusion), the rehabilitation can be longer-term.  It’s not uncommon for rehab to last 3–6 months for significant cases, with regular physio sessions at first (perhaps weekly for several weeks) that taper to monthly as you improve.  We even have Rehabilitation Memberships that allow extended supervised exercise access to help in these longer recovery journeys.

What can I expect at my first physiotherapy appointment for back pain?
Your initial consultation is all about understanding your back issue and starting a plan to fix it.  Here’s what typically happens during that first session:

1. Conversation About Your History: We’ll begin by asking you detailed questions about your back problem.  We’ll also ask about your medical history and any past back episodes or other injuries.  And importantly, we’ll discuss your goals (for example, “I want to be able to garden again without pain” or “I need to get back to playing football”).  This friendly chat helps us get the full picture and ensures you can voice any concerns you have.

2. Physical Examination: Next, we perform a thorough exam.  We’ll have a look at your posture and how you move.  We’ll gently feel (palpate) along your spine and muscles to find tender or tight areas.   We might also do some special tests to pinpoint whether the pain is coming from your discs, joints, or SI joint, etc. Don’t worry, none of these tests should be painful, we’re careful and explain as we go.

3. Explanation of Findings: After the exam, your physiotherapist will explain in clear, simple terms what we think is going on.  We’ll give you a diagnosis (for example, “It looks like you have a muscle strain and some facet joint irritation” or “These signs suggest a mild disc bulge that’s pressing on a nerve”).  We’ll show you models or diagrams of the spine if that helps visualize it. 

4. Immediate Treatment for Relief: We usually start treatment in the first session to help you feel a bit better right away.  Our aim is that you walk out feeling at least a little relief, or at minimum, confident that you have a plan to manage the pain.

5. Plan and Next Steps: Before you finish the appointment, we’ll outline a tailored treatment plan for your recovery. This includes how often we suggest you come for physio sessions, and what the focus of treatment will be in upcoming visits. 

Our patients often tell us they feel much more at ease after the initial appointment because they have a clear game plan moving forward.  We strive to ensure you leave the first session already feeling positive that you’re on the right track to recovery.

Yes, absolutely – physio exercises for low back pain is one of our specialties.  We strongly believe that active rehab (targeted exercises) is the key to a full recovery for most back pain conditions.  

For your back pain, your physio will design a personalized exercise program tailored to your condition and your stage of healing.  Early on, if you’re in a lot of pain, this might include gentle range-of-motion exercises and basic activation exercises (for example, teaching you to engage your deep abdominal muscles or pelvic tilts to keep your lower back mobile).  As you progress and your pain decreases, we’ll introduce more strengthening exercises: for instance, exercises for core stability (like dead bugs or plank variations), glute bridges, and back extensors.  We may use gym equipment such as cable machines, free weights, or resistance bands to help you build strength in a controlled way.

If you have a specific goal, say returning to a certain sport or heavy job, we tailor the later stages of rehab to that.  For example, for a patient who wants to get back to the gym for weightlifting, we will focus on gradually re-introducing weight training with perfect form.  Or for someone who enjoys tennis, we’ll include rotational core exercises and agility drills relevant to tennis.  The idea is to not only eliminate your pain but also make sure your body is prepared to handle your desired activities safely.

By the end of your program, you’ll know a suite of exercises that work for you and you’ll likely be stronger than before your injury, which is the best way to prevent future back problems.

Not always.  In fact, many knee injuries do not require any scans to diagnose or treat effectively, especially early on.  Physiotherapists are trained to assess knee injuries clinically, and we can often identify the likely problem through a thorough exam and history.  Here’s our approach regarding scans:

When scans are recommended:  We will absolutely recommend a scan if we suspect something that needs special attention. For example, if we think you might have a meniscus tear that’s locking the knee, we’d want an MRI and an orthopaedic consult sooner.  Or if after a few sessions your pain isn’t progressing as expected, a scan might help reveal an unusual cause.  Basically, if a scan will significantly guide the next step (like surgery vs. continued rehab), we won’t hesitate to help you get one.

• Physio referrals for imaging: Physiotherapists in Australia can refer directly for certain scans (like X-rays or MRI), but note that MRIs referred by physios are not covered by Medicare​. Sometimes it’s more cost-effective to get a GP referral for an MRI if it meets Medicare criteria.  We’ll advise you on the best way to arrange imaging if needed.

This is a great question and one we get often, but the answer varies because it depends on the nature of your injury and your goals.  After your first assessment, your physio will give you a rough treatment plan outlining how many sessions you might require.  Here are some general scenarios to give you an idea:

• Minor injury (few sessions): If you have a mild issue (let’s say a slight knee sprain or a flare-up of tendinitis), you might only need a handful of sessions.  For example, we may see you 2–4 times over a few weeks to ensure your pain is settled and you’re doing the right exercises.  In between, you’d be doing home exercises we prescribe.  Once you’re improving and confident in self-managing, we’ll discharge you with a program to continue on your own.
• Moderate injury (several weeks of physio): For something like a meniscus injury, patellofemoral pain (kneecap pain), or moderate ligament sprain, expect maybe around 4–8 sessions over 1–2 months. Early on, we might see you weekly to work on pain relief, mobility and muscle activation.  As you get better, sessions might be spaced out (fortnightly) to progress your exercises and make sure you’re regaining full function.  We continuously reassess to make sure you’re on track.

Severe or post-surgery (extended rehab): If you’ve had an ACL reconstruction, other knee surgery, or a major injury, rehab is lengthier. Post-op ACL rehab, for instance, often involves regular physio for 6+ months.  In the early phase (first 3 months) you might come in weekly or twice a week to ensure proper healing, then it tapers to every few weeks as you advance to higher-level exercises.  For an ACL or similar, it’s not unusual to have 15-20+ sessions spread over the rehab course (sometimes more, sometimes less, depending on progress).  We run a rehabilitation membership to help these injuries get the support they require.

“Prevention is better than cure,” as the saying goes.  While not every knee injury is avoidable (accidents do happen), there are steps you can take to reduce your risk of knee problems.  Your risk reduction strategies will depend on your unique strength and mobility profile.  After an assessment your physio will be able to discuss strategies relevant to your history and activity goals.

Yes – in fact, physiotherapy is essential after any significant knee surgery.  Whether you’ve had an ACL reconstruction, meniscus repair, knee arthroscopy, or even a total knee replacement, a structured rehab program with a physio will greatly improve your recovery.   

At our clinic, we’ve rehabilitated countless post-surgery knees.  We’ll likely start seeing you within a week or two of your operation (sometimes even the next day for hospital inpatient physio if it’s a joint replacement).  We understand the post-op protocols very well and will guide you step by step.

Our large rehab gym means you won’t be limited as you get stronger – we can take you from basic rehab all the way to advanced training in one place.  We’ll celebrate the victories with you (like that first full rotation on the bike or ditching the crutches). Recovering from knee surgery is a marathon, not a sprint, but with professional guidance, you’ll get there.