How to Relieve Your Lower Back Pain in 5 Steps with Physiotherapy

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Maybe you can relate…

Sarah a 72-year-old mother could hardly get out of bed without a grimace.

She never liked to complain about her lower back pain, but her family could see the frustration. 

Standing for long periods left her achy, and excruciating lower back pain kept her up at night.

Sadly this is all too common.

But the popular solutions like pain relievers only offer temporary relief and for many eventually stop working. In fact, the longer you go without fixing the root cause the worse it gets over time as many back pain suffers will say.

In this blog you’ll learn how to dail down the pain in your lower back in 5 simples steps…

What is Lower Back Pain and Why Does it Matter?

Isn’t Back Pain, Back Pain?

Radiating back pain is a type of back pain that starts in one place and travels to a different part of your body. Typically, radiating back pain starts in the lower back but it doesn’t stop there. Radiating back pain can shoot into one or both of your legs and can even travel all the way to your toes.

But back pain doesn’t always happen this way. 

There are 3 types of pain – Radiating vs Referring vs Radicular Pain

Perhaps you’ve heard of these terms before. Or not. If so, what do they actually mean?

1. Radicular pain occurs when your spinal nerve gets pinched or inflamed. This causes pain to shoot down your back, into your hip, and all the way down your legs.

  1. Referred pain is when the pain you feel in one area of the body is caused by an injury in a completely different area.
  1. Radiating pain is when pain spreads from one part of your body to a bigger area. For example, sciatica is shooting pain that runs down your lower back, through your hip, and all the way down your leg.

Why does this matter to me?

Radiating back pain is usually only the beginning. This means that there are likely multiple areas that are irritated and injured.

This is not your typical back pain due to a tight and achy muscle. In terms of treatments, physiotherapists have to find all of the injured tissues and dig deep to treat not one but multiple causes for your radiating lower back pain.

How to relieve your lower back pain in 5 steps with physiotherapy

Step 1: Write it down

If this is not your first time seeing a doctor or therapist, you will know that the first

meeting typically involves answering some questions. These questions are important because they will help to guide your next steps. If you have these questions answered ahead of time, you don’t have to try and remember something that may have happened years ago. Your first visit will go faster and smoother.

Here are some important questions that you need to be able to answer.

❏ When did your pain start? 

❏ How did it begin? (Was there an accident or incident, did it come on gradually?)

❏ How long have you had it?

❏ Where is your pain coming from?

Step 2: Movement tests

Your answers to the above questions will help to determine which physical and

movement tests if any are performed. Each movement will cause one of three things to happen: Your pain will increase; Your pain will decrease; or, it will remain the same and have no effect.

From your responses to the tests, your clinician therapist will be able to determine which specific area and nerves or muscles have been injured. Then can create a personalized treatment plan to get you out of pain and back to doing what you love again. They will let you know how many treatments it will take. Also, they will give you exercise for lower back pain to do at home that complements each therapy session to accelerate healing.

Step 3: Correct Sleep Position

When you have lower back pain, getting a good night’s sleep can be hard. Getting not enough sleep can actually worsening your pain. However, adding a pillow between your legs can take the pressure off your lower back reducing the pain. How it works is, it puts your pelvis in a neutral position and prevents your spine from rotating during the night. This can take the stress off of inflamed ligaments and muscles that are causing your pain. Plus can improve your posture.

Step 4: Hot and cold remedies

By alternating between hot and cold packs can significantly reduce back pain.

Hot compresses increase circulation which allows extra blood flow into the injured area starting your body’s natural healing mechanisms.

Cold compresses can be applied when the pain is numb, to stop spasms, and reduce swelling in the injured area.

Your Physiotherapist can recommend the best types of hot or cold remedies for your condition.

Step 5: Get Up

Sitting for long periods of time is the worst thing you can do when you have lower back pain. We weren’t designed to sit. So it’s important to get up every 30 minutes to stretch or walk around. This will help improve blood flow to your back. Plus can even relieve pain.


Check out this swipe post to learn tips for managing lower back pain:

Ending your lower back pain for good

There you have it 5 simple steps to help you get out of pain. Give these a try to today and I’m confident you could get back to doing the things you love again without the nagging pain.

If you found this helpful then you might be interested in “The Ultimate Guide to Sex With Back Pain”

This guide will walk you through everything you need to know to have great sex without pain. To download the guide just scroll down.


Glute Bridge can also help strengthen various supporting players for your back like the hamstrings, glutes, transverse abdominis, abdomen, and hips. It also works directly to strengthen the lower back. Check out this exercise:

Here are some great tips to reduce low back issues for pregnancy:


Physiotherapy is a type of treatment that helps to improve the movement and function of your joints and muscles. If you have lower back pain, physiotherapy can help to reduce it and get you back to normal mobility. It can also help you to make changes that reduce the chances of hurting your back again.

Yes. You see there are 23 vertebrae that act as shock obsorbers to protect your spine.  They prevent damage to your discs when you walk, run, jump, or play. During the day your discs lose water, losing some of its shock obsorpting ability. So it’s crucial to drink plenty of water to replenish your discs.

It’s imporant to never sit for more than 30 minutes. When you sit you should sit up straight, shoulder back, and legs at 90 degrees. It’s also helpful to place a rolled up towel at the curve of your back.

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