Lower Back Pain: Causes, What You Can Do Yourself, and When to See a Physiotherapist

Lower back pain is one of the most common complaints that brings people to a physiotherapist. Almost everyone deals with it at some point: from a sudden twinge while bending down to a dull ache that flares up after a long day at your desk. In this blog post, you'll learn the most common **causes of lower back pain**, what you can do yourself, and when it's a good idea to see a physiotherapist.

What exactly is lower back pain?

Lower back pain (sometimes called lumbago) is pain located in the lower part of the back, between the bottom of the ribs and the top of the buttocks. It can appear suddenly, for example after an awkward movement, or build up gradually from a longer period of overload or poor posture. For most people, lower back pain is harmless and clears up on its own within a few weeks.

Why back pain feels different from other injuries

A back injury tends to cause more worry than, say, a sprained ankle or tennis elbow. That's understandable: your back protects your spinal cord, and you feel the rest of your body move around it, which makes pain here feel scarier or more threatening than it usually is. In reality, that extra emotional weight is often unwarranted. Just like with most of the sports injuries covered elsewhere on this blog, lower back pain in the vast majority of cases comes down to muscle- and joint-related overload rather than damage to the spine itself. Only a small percentage of people with lower back pain have an identifiable structural cause. In other words, back pain tends to feel heavier than it actually is, and simply knowing that can help you approach it with more ease.

Causes and risk factors of lower back pain

There are many possible causes of lower back pain. For most people, it's what's known as non-specific low back pain: pain without a clear, identifiable underlying condition. Common contributing factors include:

- Prolonged sitting, for example at a desk or while studying
- Poor lifting or bending technique
- Little physical activity and weak back and core muscles
- Stress and tension, which often translate into increased muscle tension in the back
- A sudden peak in load, such as an intense effort your body isn't used to
- Sleeping position or a mattress that doesn't suit your body well

In a smaller group of people, a more specific cause underlies the pain, such as a herniated disc, facet joint irritation, or spinal instability. Even then, physiotherapy is usually an important part of recovery.

Symptoms of lower back pain

Symptoms of lower back pain can vary a lot from person to person. Common ones include:

- A dull ache or sharp pain in the lower back
- Stiffness, especially first thing in the morning
- Pain that worsens with bending, lifting, or prolonged sitting
- Pain radiating into the buttock or leg (which can indicate nerve irritation)
- Reduced range of motion in the back

What can you do yourself?

Contrary to what was often believed in the past, rest is usually not the best solution for lower back pain. Staying active, within the limits of your pain, actually helps you recover faster. A few tips:

- Keep moving. Go for a walk, cycle, or do gentle exercises. Complete rest often slows recovery down.
- Change position regularly. Avoid sitting or standing in the same position for too long.
- Mind your lifting and bending technique. Bend through your knees rather than your back when lifting something heavy.
- Set up a good workspace. A poorly adjusted desk chair or monitor can contribute to complaints.
- Build back up gradually. If you want to return to sport after a period of back pain, do so step by step.

When should you see a physiotherapist for back pain?

For most people, lower back pain resolves on its own within a few weeks. Still, it's a good idea to book an appointment with a physiotherapist if:

- Your symptoms last longer than two to three weeks
- The pain radiates into your buttock or leg, or comes with tingling or numbness
- You notice you're becoming increasingly hesitant to move out of fear of pain
- Your symptoms keep coming back or are getting worse
- You also have a fever, unexplained weight loss, or trouble urinating alongside the back pain (in that case, seek medical advice quickly)

If you'd like to read more about the evidence and guidelines behind lower back pain care, the UK's National Institute for Health and Care Excellence (NICE) has published a reliable, evidence-based guideline.

At USC Physiotherapy in Amsterdam East, we don't just look at the spot where you feel pain — we look at the bigger picture: your posture, your movement patterns, your lifestyle, and any contributing factors such as prolonged sitting or a sudden spike in training load. Based on that, we build a treatment plan together with you, aimed at reducing pain, restoring mobility, and building strength and stability in your back and core muscles. Where needed, we make use of our fully equipped gym and exercise facilities on site, so you can actively work on strength and fitness as part of your recovery. That way, you're not just working on recovery, but also on preventing future complaints.

Have you been dealing with lower back pain for a while, or does it keep coming back? Don't wait too long and book an appointment with USC Physiotherapy. With locations at Science Park, Amstelcampus, and Roeterseiland in Amsterdam East, we're easy to reach. Together, we'll look at the root cause of your complaints and work toward a lasting solution.

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