Back Pain: Why It Happens and How to Beat It

A Universal Problem

Almost everyone experiences back pain at some point. In fact, it’s the leading cause of disability worldwide. Around 80% of adults will have at least one episode of back pain in their life, and for many, it becomes a recurring issue. In Australia, back pain accounts for billions of dollars in healthcare costs and lost workdays every year. Despite how common it is, there’s still a lot of misunderstanding about what causes back pain — and how best to treat it.

What’s Really Going On in Your Back?

Back pain can come from many sources: muscles, ligaments, joints, or discs. But in most cases, the exact cause is non-specific, meaning we can’t point to a single injury or structure. It can be triggered by a sudden movement, heavy lift, poor posture, or even stress and fatigue. While more serious conditions like fractures or nerve compression do occur, these are rare. Most back pain is mechanical — meaning it’s related to movement patterns, weakness, or tension.

What Works? Evidence-Based Treatment

The best treatment for back pain is active recovery. Physiotherapists focus on:

• Education — understanding that pain doesn’t always mean damage
• Movement and gentle exercise
• Manual therapy to reduce pain and improve mobility
• Strengthening the core, hips, and back muscles
• Gradual return to work and daily activity

Staying active is far better than bed rest. In fact, studies show that resting too much can make back pain worse. With the right support, most people improve within a few weeks to months.

Treatments That Don’t Always Help

Scans like MRIs and X-rays are often unnecessary for mild back pain, and they can actually increase worry. Many people with no symptoms at all show disc bulges or arthritis on imaging.

Passive treatments — like electrical stimulation, ultrasound, or traction — have limited evidence. Cortisone injections may reduce pain for some people but don’t fix the underlying issue. Surgery is rarely needed and only considered when there is nerve damage, severe pain, or failed conservative care.

What’s the Future of Back Pain Care?

Modern care is moving toward personalised, holistic programs. Digital tools like apps, telehealth, and wearable trackers help guide recovery. There’s also growing interest in how stress, sleep, and mental health affect back pain. Multidisciplinary care — involving physios, psychologists, and doctors — is proving effective for chronic cases.

Prevention: Your Best Investment

• Stay active — walking, swimming, and strength training are great
• Strengthen your core and hip muscles
• Use good lifting technique and vary your posture during the day
• Manage stress and sleep well — both affect how your body feels pain
• Don’t panic when back pain starts — most cases get better