Back pain can feel like a roadblock, but with the right approach, you can manage and even prevent it. At Move Sports Physio Geelong, we’re here to empower you with knowledge and actionable strategies to keep your back healthy and strong. Let’s dive into the essentials for staying back pain-free in 2025!
Understanding Back Pain Back pain is more than just physical discomfort. It’s influenced by various factors, including:
Pain beliefs and behaviors: How we think and feel about pain impacts how we move.
Biopsychosocial factors: Mental wellbeing, work-life balance, sleep, and recovery all play a role.
Lifestyle and training load: Overdoing it or doing too little can both contribute to back pain.
Recognising these factors helps us take a holistic approach to managing back pain, addressing the body and mind together.
Step-by-Step Guide to Managing BACK PAIN
1. Comprehensive Assessment
A thorough assessment is key to understanding your pain.
This includes:
Questionnaires: Tools like the Orebro, Pain Catastrophizing Scale, and Tampa Scale of Kinesiophobia help identify psychological factors influencing your pain.
Movement Analysis: We observe how you move in your lumbar spine, thoracic spine, and hips, and assess functional tasks like standing, sitting, or picking up objects.
Strength Testing: Focused assessments for runners include testing calf, quad, glute, and hamstring strength to ensure proper load absorption and deceleration.
Neurological Checks: Dermatomes, myotomes, reflexes, and tests like the straight leg raise or slump test help evaluate nerve involvement.
2. Hands-On Physiotherapy
Manual therapy techniques such as soft tissue massage, joint mobilizations, and neural glides can provide relief from pain and improve movement quality. Hands-on treatments work best when combined with active rehabilitation to address the root cause of your symptoms.
3. Explain Pain
Understanding pain can reduce fear and promote confidence in your ability to recover. A good explanation:
Makes sense and feels relevant.
Reduces confusion and unhelpful beliefs.
Reduces fear and worry about your back and rules out anything sinister.
Encourages proactive management.
Validates your experience and gives you a clear plan to move forward.
4. Symptom Modification
Can certain positions or movements reduce your pain? Techniques like repeated lumbar extensions may centralize symptoms and provide relief. At Move, we will work with you to find what works for your body.
This may include:
Extensions, repeated flexion, or side gliding.
Neural flossing.
Dry needling.
Deep tissue massage.
Mobilizations, PAVIMS.
Treatment Approach: Acute vs Chronic Pain
At Move, we will meet you where you are, whether it’s a chronic condition or acute pain. We will work with you to achieve your goals. This means:
Acute Back Pain
Hands-on treatment.
Using tape for support (Insert K-taping video snippet for back).
Staying active and avoiding prolonged rest.
Finding and focusing on gentle movements that feel good.
Potentially starting with something like Pilates to get you strong and pain-free.
Chronic Back Pain
Addressing all potential triggers for back pain, including unhelpful pain beliefs, mental health, and lifestyle habits. This can take time, and we go slowly so you don’t feel overwhelmed.
Focusing on gradual, sustainable changes to improve resilience and function.
Building your strength and confidence in your body again, which may involve an 8-week course of Clinical Pilates (See our package here).
Setting SMART Goals
Work with your physio to set Specific, Measurable, Achievable, Relevant, and Time-bound goals. Think of your journey as a road trip:
Traffic: Recovery may take longer than expected.
Detours: Setbacks happen, but we’ll get back on track.
You’re the Driver: We’re here to guide and support you.
What does this actually mean? Your goal may be as big as hiking with a 20kg pack or as simple as lifting your grandchild pain-free.
Hear What People Say About Their Experience at Move
“I initially sought out physio at Move to address rehabilitation from the chronic back pain and subsequent surgeries I endured over the past 2 years. From my very first session, I noticed the approach was different from anything I’d tried before. The exercises are tailored to my specific needs, and the instructors take the time to explain each movement, ensuring I am using the correct form.
What truly stands out is the holistic approach to my recovery—focusing not just on an exercise program to support the physical improvements that will help long-term, but also the emotional awareness of how pain, trauma, and recovery affect progress.
Over this time, I have worked hard to progress improvement that is bringing back my quality of life. My pain has significantly decreased, and I’ve noticed increased flexibility and overall strength. I feel more confident in my body, and I’m able to engage in activities I have been unable to do over this time.
The atmosphere at MOVE is always supportive and encouraging, and I never feel rushed or pushed beyond my limits. Clinical Pilates has truly been a game-changer for me. I’m incredibly grateful for the personalized care and expertise that has helped me take control of my health and well-being.
This weekend, I participated in my first multi-day walk since my back injury. It was a phenomenal achievement for me. I am truly amazed at the core strength I have gained from the Clinical Pilates program. I was able to descend a fairly difficult scree hill with more confidence, physical strength, and ability than ever before. I loved this! I think I smiled the whole time.”
This can be your story too!
OK so what do I have to do ? How to Build Back Strength and Mobility
Strength and mobility exercises are tailored to your needs based on your assessment and goals. Here are some effective exercises:
Core and Lumbo-Pelvic Control: Crook lying, side planks, and single-leg bridges.
Strength Training: Deadlifts, goblet squats, and resisted hip exercises.
Dynamic Mobility: Jefferson curls, press-ups, and standing rows.
Neural Mobility: Gentle stretches to improve nerve glide, like slump tests.
Movements to Aim For:
Getting back to pain-free living involves gradually restoring:
The ability to sit, stand, and walk comfortably.
Bending and lifting with confidence.
Returning to hobbies and sports, like running or Pilates.
At Move we provide exercise based on individual needs:
Based on assessment findings, goals, severity, irritability, and current restrictions.
Address movement habits with daily activities.
Restore range of motion in the lumbar spine, thoracic spine, hips, and neural mobility.
Prepare the body for the needs of sport and daily life.
This may look like this :
Key Takeaways
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Pain isn’t just in your back—it’s influenced by thoughts, emotions, and behaviors.
Movement is medicine! Stay active and focus on what you can do.
Work with a physio to create a tailored plan that addresses your unique needs.
At Move Sports Physio Geelong, we’re here to support you every step of the way. Let’s make 2025 your most active, pain-free year yet!