Understanding Your Chronic Low Back Pain

Landyn Quigley
May 12
3 min read

Updated: May 13

A guide to conservative management and getting back to what you love

WHAT IS CHRONIC LOW BACK PAIN?

Low back pain is considered chronic when it has been present for more than 12 weeks. It is one of the most common conditions we treat and, in most cases, it responds very well to the right approach.

Chronic low back pain is not a single diagnosis. It is a symptom. As a physio our job is to understand the specific contributing factors for you, so treatment is targeted and effective.

THE REASSURING TRUTH

WHAT THE RESEARCH TELLS US:

Imaging findings (MRI, X-ray) often don't match pain levels many people with 'abnormal' scans have no pain at all.
Chronic low back pain is not a sign of permanent damage. Your body can and does adapt.
Staying active is one of the most evidence-based things you can do. Rest is rarely the answer.
Pain does not equal harm. Understanding your pain is part of recovering from it.

FACTORS THAT AFFECT YOUR RECOVERY

✓ SUPPORTS RECOVERY	✗ SLOWS RECOVERY
Staying active and moving daily	Prolonged rest or movement avoidance
Following your exercise program	Fear that movement will cause more damage
Maintaining normal activities	High stress, anxiety or low mood
Quality sleep and stress management	Poor sleep quality
Staying connected socially and at work	Passive treatment only, without exercise

YOUR TREATMENT PLAN

International guidelines from 8 countries consistently support the following approach for chronic low back pain:

01 EXERCISE & PHYSICAL ACTIVITY

Exercise is the single most recommended treatment for chronic low back pain. Your plan may include:

Aerobic exercise such as walking, cycling, swimming
Strengthening for the core, hips and lower limbs
Yoga, Pilates or Tai Chi for mobility and body awareness
Gradual return to the gym and the activities you enjoy

02 PHYSIOTHERAPY

A guided active rehabilitation program. This may include:

Manual therapy and soft tissue techniques used alongside exercise, not instead of it
Movement retraining and load management
Education on how to train through symptoms safely

03 PAIN EDUCATION

Understanding how pain works changes outcomes. You will learn to:

Make sense of what your body is telling you
Replace fear-avoidance with confidence-based movement
Set realistic, activity-focused goals

04 PSYCHOLOGICAL STRATEGIES (WHEN NEEDED)

If stress, anxiety or fear of movement is part of your picture, cognitive behavioural strategies alongside physical treatment are well-supported by evidence. This is common not a sign of weakness.

05 MEDICATION (SHORT-TERM SUPPORT)

Anti-inflammatories (NSAIDs) can assist during acute flare-ups recommended at the lowest effective dose for the shortest period. Discuss any ongoing medication use with your GP.

WHEN TO SEEK URGENT CARE

SEE A DOCTOR IMMEDIATELY IF YOU EXPERIENCE ANY OF THE FOLLOWING:

Loss of bladder or bowel control
Numbness, tingling or weakness in both legs
Severe, constant pain that is rapidly worsening
Back pain following a significant fall or trauma
Unexplained weight loss, fever or night sweats alongside back pain

THE PHYSIOTHENIX GOAL

We don't just aim to reduce your pain. We aim to get you stronger than before.

Return to the gym, sport or activity that matters to you.

Understand your body well enough to manage flare-ups independently.

Build long-term resilience not dependence on treatment.

Based on evidence from international clinical guidelines (Nicol et al., J. Clin. Med. 2023). For educational purposes only — not a substitute for individualized clinical advice.

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