Do Physios Get Back Pain? A Physiotherapist’s Personal Guide to Back Care

Understanding My Back: A Personal Journey with Back Pain

While my back pain has thankfully been minor – never requiring advanced imaging like MRI or CT scans – I’ve always prioritised proactive care. X-rays revealed a normal spinal structure and alignment, yet I would sometimes feel discomfort, especially after activities involving lifting and prolonged sitting.

Rather than waiting for the pain to escalate, I decided to take control of my back health. I began integrating specific exercises and stretches to maintain strength and mobility in my spine. These targeted movements has proven invaluable in helping me reduce back stiffness, improve flexibility, and keep pain at bay.

Why Back Pain Happens – even to Physios

Before jumping in the exercises, it’s helpful to understand why back pain is so common, even among those who know how to prevent it. Our daily routines often involve prolonged sitting, repetitive bending, or awkward lifting – all of which increase risk of back strain. Over time, poor posture, muscle imbalances, and limited flexibility in the hips and hamstrings can force the lower back to compensate, creating a cycle of discomfort.

Recognising these factors helped me approach my own back pain not with fear, but with a plan to strengthen and mobilise key muscle groups.

The Cornerstone of My Back Care Routine: Key Exercises

Exercise 1: Lumbar Extension

One of the most foundational exercises I use to care for my back is the lumbar extension. This movement helps counteract the excessive forward bending (flexion) we do during daily activities like sitting, lifting, or slouching.

How to perform lumbar extension:

1. Lie flat on your stomach on a comfortable, firm surface.
2. Prop yourself up on your elbows, keeping your hips and pelvis relaxed.
3. Gently arch your lower back, extending the lumbar spine.
4. Hold this position for about 10 seconds, focusing on gradually increasing the range of motion.
5. Repeat 5-10 times, aiming for a total of 5-10 seconds hold each time.

I make a conscious effort to think about extending each of the five lumbar segments individually, which helps restore balance to my spine and counteracts the flexed posture that contributes to back pain.

Why it helps: Lumbar extension mobilises the lower back into a range often neglected by modern lifestyles, helping to reduce stiffness, improve circulation, and enhance flexibility.

Exercise 2: Glute, Hip, and Hamstring Stretches

Equally important in my back care routine are stretches for the glutes, hips, and hamstrings. Many people don’t realise that tightness in these muscle groups forces the lower back to overcompensate, leading to strain and pain.

Why flexibility matters:

• Limited hip mobility reduces your ability to bend, squat, or lift with proper form.
• Tight hamstrings pull on the pelvis, causing it to tilt backward and increase stress on the lumbar spine.
• Tight gluteal muscles restrict hip extension, affecting your walking and lifting mechanics.

My stretching routine:

1. Glute stretch – Lying on your back, cross one ankle over the opposite knee, gently pulling the uncrossed leg toward your chest until you feel a stretch in your buttock. Hold for 30 seconds on each side.
2. Hamstring stretch – While lying on your back, straighten one leg toward the ceiling and gently pull it closer with a strap or towel, keeping your pelvis stable. Hold for 30 seconds on each side.
3. Hip flexor stretch – Kneeling on one knee with the opposite foot planted forward, tuck you pelvis slightly and lean forward until you feel a stretch in the front of your hip. Hold for 30 seconds on each side.

Consistently performing these stretches improves hip and hamstring flexibility, which helps the lower back move less and stay protected during bending, lifting, and everyday activities.

Customising Your Back Care: Why Personalisation Matters

While the above exercises have helped me enormously, it’s crucial to remember that everyone’s back is different. Some people are naturally more flexible but lack strength, while others – like myself – tend to be stiffer and more prone to pain with lifting.

A personalised approach is the best way to craft an effective back care routine. Here’s what I recommend:

• Listen to your body cues. Pain, stiffness, or discomfort are signs you may need to adapt your exercises.
• Consult with a physiotherapist. An expert assessment can identify the root causes of your pain and guide you toward the most effective interventions.
• Progress at your own pace. There’s no one-size-fits-all timeline for improving back health.
• Modify as needed. Exercises that work for one person may aggravate symptoms in another. Don’t hesitate to adjust or switch movements.

Tips for Maintaining a Healthy Back

In addition to targeted exercises, these everyday habits can significantly reduce your risk of back pain:

• Practice good posture. Sit and stand with your shoulders back, ears aligned with your shoulders, and spine in a neutral position.
• Use proper lifting technique. Bend at the hips and knees instead of your back, keep objects close to your body, and avoid twisting while lifting.
• Stay active. Regular movements keeps your muscles strong and your joints mobile, reducing stiffness.
• Take regular breaks. If your work involves prolonged sitting, stand up, stretch, and move every 60-90 minutes.
• Manage stress. Emotional stress can cause muscle tension, including in your back. Techniques like deep breathing, meditation, and exercise can help.

Embrace the Journey to a Healthier Back

My journey with back care has reinforced a simple yet powerful lesson: proactive, consistent attention to back health pays off. By integrating lumbar extension, glute and hamstring stretches, and mindful posture into my daily routine, I’ve built a foundation of strength, flexibility, and resilience that helps prevent pain and keep my back healthy.

Remember: what worked for me may not be perfect you you. Seek guidance from your physiotherapist to create an individualised plan that suits your body’s needs and lifestyle.

Your Next Steps

If you’re struggling with back pain – or simply want to keep your back healthy – consider:

• Trying the exercises above as a starting point
• Tracking your symptoms in a journal so you can justify patterns or triggers
• Booking an assessment with a physiotherapist to receive personalised advice.

Taking proactive steps to care for your back today can help ensure a future filling with strength, mobility, and confidence.

Thank you for joining me on this journey into personal back care. May your own path toward a healthier, pain-free back bring you greater empowerment, vitality, and peace of mind.

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