The Story of a Patient with Recurring Low Back Pain
Meet John (not his real name), a 47-year-old office worker and weekend warrior who loves playing golf. For the past five years, John has battled on-and-off lower back pain that flares up every few months. Each time, he rests, takes painkillers, and feels better—only for the pain to return again a few weeks later.
Sound familiar? If you've dealt with recurring low back pain, you’re not alone. The good news? You don’t have to live with it forever.
In this post, I’ll break down:
Why Does Low Back Pain Keep Coming Back?
Many people assume back pain is just bad luck or age catching up. But in reality, recurring back pain usually comes from a few common underlying issues:
1. Temporary Relief, No Long-Term Fix
Painkillers, rest, and heat packs might ease pain temporarily, but they don’t fix the root cause. Without addressing movement patterns, strength, and mobility, the problem lingers.
2. Poor Lifting & Movement Habits
John’s pain flared up most after lifting things the wrong way, whether it was picking up golf clubs, moving furniture, or even just bending down to tie his shoes.
Fix: Learn proper lifting mechanics! Use a hip hinge instead of rounding your back when bending forward.
3. Weak Core & Glutes
John sat at a desk all day, which led reduced activation of his core and glute muscles. When these muscles aren’t supporting your spine properly, your lower back takes extra strain—leading to pain.
Fix: Strengthen your core and glutes with simple exercises (more on this below).
4. Poor Sitting Posture & Desk Setup
Sitting for hours with slouched posture puts pressure on the lower back. Without an ergonomic setup, back pain is inevitable.
Fix: Adjust your chair, screen height, and use a lumbar support cushion to keep your spine in a neutral position.
5. Not Moving Enough
Lack of movement = stiff joints and tight muscles. John often skipped stretching and went straight to working or playing golf without warming up.
Fix: Take mini stretch breaks every hour (it only takes 2 minutes!).
How to Fix Recurring Back Pain for Good
Now that you know why back pain keeps coming back, let’s talk about how to break the cycle.
1. Master Your Lifting Technique
Hip Hinge Technique: Instead of bending from your lower back, keep your back straight and hinge at your hips when picking things up.
Engage Your Core: Before lifting, lightly brace your core (as if someone is about to poke your stomach).
2. Strengthen Your Core & Glutes
Here are 3 simple exercises to build a stronger back:
3. Improve Your Desk Ergonomics
- Screen at eye level (so you don’t slouch forward)
- Hips higher than knees (adjust your chair height)
- Lumbar support cushion (to maintain natural spine curve)
- Take a 2-minute stretch break every hour
4. Add a Daily Mobility Routine
Even 5 minutes a day of mobility work can prevent stiffness and pain. Try this routine:
When to See a Physiotherapist
If your back pain:
Persists for more than 3 weeks without improvement Radiates down your leg (sciatica symptoms) Is getting worse despite exercise Affects sleep or daily activities
Then it’s time to get professional help!
A physio can assess your movement patterns and create a custom rehab plan to fix the issue for good.
Final Thoughts – Take Action Today!
Recurring back pain isn’t something you have to “just live with.” By fixing movement habits, strengthening key muscles, and making small daily changes, you can stop the pain from coming back.
Next Steps:
Try the exercises & stretches in this post for 2 weeks.
Set up your desk ergonomically (your back will thank you!).
Still struggling? Book a physio session for a personalised recovery plan.
Have you had recurring back pain? What worked (or didn’t work) for you?
Drop a comment below!