Back pain is one of the most common health complaints in Ireland today. It’s estimated that 4 out of 5 people will experience it at some stage in their lives, and for many, it becomes a recurring issue that interferes with work, exercise, and even sleep.
While some back pain comes and goes on its own, persistent or severe pain often needs professional treatment. As physiotherapists, we see patients every week who wish they had come to us sooner. Knowing what typically causes back pain — and when to seek help — is the first step in managing it.
1. Poor Posture
The modern workplace is a major contributor to back pain. Hours spent sitting at a desk, driving, or hunching over a phone can strain the spine and supporting muscles. Poor posture can cause:
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Tightness in the neck and shoulders
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Weak core muscles
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Lower back stiffness
👉 Tip: Adjust your chair height, keep screens at eye level, and take short stretch breaks throughout the day.
2. Heavy Lifting and Manual Work
Incorrect lifting technique is another leading cause of sudden back pain. Whether it’s lifting weights at the gym, carrying shopping bags, or moving heavy boxes, poor form can strain the muscles or even injure the discs in your spine.
👉 Tip: Always bend your knees, keep the load close to your body, and avoid twisting your spine while lifting.
3. Sports Injuries
From rugby pitches to running tracks, sports injuries regularly bring people to physiotherapy clinics. Overtraining, sudden twists, falls, or direct impacts can all trigger back pain. Without proper rehab, these injuries often flare up again.
👉 Tip: Warm up properly, strengthen your core, and don’t push through pain — it’s your body’s way of asking for help.
4. Stress and Tension
Stress doesn’t just affect your mind — it has a real impact on your body. Many people carry tension in their back and shoulders, leading to tightness and even pain. Over time, this can create imbalances that worsen posture and movement.
👉 Tip: Breathing exercises, stretching, and regular activity can reduce tension. Physiotherapy can also release tight muscles and restore balance.
5. Underlying Conditions
Sometimes back pain is linked to medical conditions such as arthritis, osteoporosis, or herniated discs. These require more targeted management but can still benefit hugely from physiotherapy to maintain mobility, reduce pain, and strengthen supporting muscles.
👉 Tip: Don’t ignore persistent pain or stiffness — early intervention is key.
When Should You See a Physiotherapist?
If you’re experiencing any of the following, it’s worth booking a physiotherapy appointment:
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Pain lasting more than a week
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Pain that keeps coming back
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Difficulty sleeping because of pain
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Numbness, tingling, or weakness in your legs
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Pain that stops you from working, exercising, or enjoying daily activities
How Physiotherapy Helps Back Pain
At your first physiotherapy session, we’ll:
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Assess your movement, posture, and lifestyle habits
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Identify the likely cause of your pain
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Use hands-on treatment (such as massage, mobilisation, or dry needling)
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Create a personalised exercise plan to restore strength and flexibility
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Teach you long-term strategies to prevent flare-ups
Final Word
Back pain might be common, but it doesn’t have to be something you “just live with.” With the right treatment and advice, you can get back to moving comfortably and confidently.
👉 If you’re struggling with back pain, book an appointment today — your future self will thank you.
