Top 9 Questions on How Ease Lower Back Pain

Who gets low back pain?

The short answer is: almost everyone. Research shows that approximately 80% of people will experience at least one episode of significant low back pain in their lives.

While it can happen at any age, most first-time episodes occur between the ages of 30 and 50. This is why people over 40 often feel they are constantly “managing” a bad back—often because the initial issue was never fully resolved or rehabilitated.

What causes low back pain?

The vast majority of cases are classified as “mechanical low back pain.” This means the pain is coming from the moving parts of the spine—a muscle strain, a ligament sprain, or irritation of a joint.

The good news is that in most mechanical back pain cases, there is no serious underlying disease or structural damage. It is often the result of cumulative load, poor movement patterns over time, or a sudden increase in activity that the body wasn’t ready for.

What are the symptoms of low back pain?

Symptoms vary significantly from person to person. They generally fall into two categories:

Localized Pain: This is felt in the lower back itself. It can feel like a dull ache, a sharp throb, significant stiffness, or a feeling of “pressure” across the waistline.

Radiating Pain (Radiculopathy): Sometimes, the issue in the back irritates a nerve. This can send pain, weakness, tingling, or a “pins and needles” sensation down into the glutes, legs, or even the feet (commonly referred to as Sciatica).

What are treatment options for low back pain?

Because back pain is complex, a “multimodal” approach (using several different treatments) usually works best.

Physiotherapy: To assess the root cause and prescribe specific exercises.

Manual Therapy: Techniques like massage or joint mobilization to reduce immediate pain.

Lifestyle Changes: Weight management to offload the spine, smoking cessation (smoking impairs blood flow to spinal discs), and stress management.

The most effective treatment is almost always a combination of hands-on therapy to relieve pain, followed by specific exercises to prevent it from coming back.

Should I rest fully when I have back pain?

It is a common misconception that you need bed rest to heal a back injury. In fact, full bed rest often slows down recovery. Lying in bed all day can increase stiffness, weaken the muscles that support your spine, and make you more sensitive to pain.

Instead, practice “relative rest.” This means avoiding the specific movements that trigger sharp pain (like heavy lifting or twisting), but keeping your body moving with gentle walking and daily activities. “Motion is lotion” for a stiff spine.

Are there home remedies for low back pain?

Yes, there are several ways to manage symptoms at home while you recover:

Heat or Ice: Ice can help numb acute sharp pain in the first 48 hours, while heat is excellent for relaxing tight muscles and stiffness in chronic cases.

Gentle Movement: Short, frequent walks are often better than sitting on the couch.

Sleep Positioning: If you sleep on your side, try placing a pillow between your knees to align your hips. If you sleep on your back, a pillow under your knees can take the tension off your lower back.

Do I need an X-Ray or MRI?

In most cases, no.

Current medical guidelines recommend against immediate imaging for low back pain unless there are specific “red flags” (like severe trauma or history of cancer).

Here is why: X-rays and MRIs are so sensitive that they often show “wear and tear” (like bulging discs or arthritis) in people who have zero pain. Seeing these things on a scan can cause unnecessary fear. A physiotherapist can diagnose mechanical back pain through a physical exam without needing radiation or expensive scans.

I have back pain, do I need surgery?

It is extremely rare to need surgery for low back pain. Statistics suggest that fewer than 1-2% of people with back pain will require surgical intervention.

Even for painful conditions like herniated discs, the body is remarkably good at healing itself over time with the help of conservative care (physiotherapy and exercise). Surgery is typically considered a last resort only when conservative treatment has failed over a long period, or if there is severe nerve compromise.

What if my back pain isn’t getting better?

If your back pain has lasted more than two weeks without improvement, or if the pain is spreading down your leg, it is time to seek professional help.

Waiting too long can cause the body to develop “compensatory patterns”—movements you use to avoid pain that end up causing other problems later. A proper assessment can identify the root cause and get you on the right path to recovery.

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Jason Bellefleur

Jason Bellefleur is a multi-award-winning physiotherapist. Most recently, he was recognized as a 2016 Ottawa Forty Under 40 recipient and received numerous awards from the Orléans Chamber of Commerce (the 2011 Young Business Person of the Year, the 2012 Healthcare Professional of the Year and the 2014 Business Person of the Year awards). Jason is proud to be an Orléans resident and to raise his family in a bilingual community. He enthusiastically promotes local business within the Orléans area and frequently supports and participates in local events. Jason was recognized for his community involvement by receiving the Orleans 150 Community Builder award in 2017 by Ottawa-Orléans MPP Marie-France Lalonde. Jason firmly believes in high-quality one-on-one physiotherapy interventions. His treatment approach emphasizes hands-on intervention, continued client education, and active involvement by the individual to help them reach their full potential. By opening a clinic that offers 'Higher Standards of Care,' Jason wants his patients to feel confident that they receive the highest level of patient care available. As a result, he is also preventing injury and helping to improve their health and well-being.