Have Lower Back Pain or Backache?

Causes, Symptoms and Treatment.

Low Back Pain

What is lower back pain?

Lower Back pain is a condition that’s common in both men and women of all ages. The sensation can range from mild soreness to sharp pain depending on the severity and causes. You have most probably had at least an experience with them. They usually go away within the span of a few hours, to a few weeks. However, if the pain is persistent, then a host of conditions such as Improper posture, injury, trauma, bone spurs, and so on may be the cause.

If you experience discomfort or pain when carrying out these activities, then you may have back pain:

  • Stretching or flexing your spine
  • Carrying or lifting a heavy object
  • Sitting and standing
  • Feel stiff in the morning, but improves with activity throughout the day

To diagnose them, it is best to visit a medical practitioner, as the causes aren’t always obvious because the spine is complex, and sometimes it can be a combination of factors that causes the pain. Once you know the cause of your back pain, there’s where we come into play! Through physiotherapy, we treat a wide range of conditions that causes it and are committed to providing permanent pain relief.

What are the common causes of back pain?

Poor posture

For example, if you have been sitting hunched over your laptop, or a book for too long, you may develop back pain, but it will usually go away after a few hours. This is a common cause, due to the rise of electronics, as well as the usage of laptops and phones for school and work.

A bad fall

If you’ve slipped and fallen on your back, or bum, you may experience back pain of varying degrees. However, they may resolve themselves after a few days, but if they persist, it is best to visit a doctor to ensure no other condition has developed. Especially for the elderly, and those aged 50 and above as their bone density is weaker and more prone to damage.

Overuse of back muscles

Have you spent an entire day moving and lifting heavy objects? It could be part of your occupation, or you have been moving house. Then as the day drags on you may find your back aching as you bend over and stretch yourself. This can usually be solved by rest, but there’s a chance that you have injured or sprained your muscles or spine.


They aren’t just present in our hands as we age, as they can also affect the spine. Known as osteoarthritis, it is surprisingly common and can lead to pain, stiffness, and general discomfort.

Back pain is unpleasant and if severe, can hinder our day-to-day life. If you or your family is suffering from it, know that we are here to help! Continue reading for more information on back pain, and the conditions we treat, or book an appointment now, so you can start your healing journey!

Pain relief with physiotherapy

If you’ve tried various methods but still can’t find a solution for your persistent pain – Core Concepts Singapore may have a solution!

Physiotherapy can provide you with a permanent solution, compared to painkillers, or home remedies, that only offer temporary relief. We do not just treat the symptoms, but also tackle the underlying cause of your pain.

Back pain conditions that we treat.

Most lower back pain causes is the result of an injury, such as muscle sprains or strains due to sudden movements or poor body mechanics while lifting heavy objects. 99% of lower back pain stems from benign musculoskeletal problems such as muscle or soft tissue sprains and strains. Therefore, these cases are referred to as non specific low back pain.

Also known as lumbar spondylosis, this is a degenerative condition of the spine vertebral joints. It occurs on the neck and lower back, leading to pain and stiffness in the neck, as well as weakness of the arms and legs. In serious conditions, it may even lead to losing control over the bladder.

Slipped Disc, commonly referred to as bulging disc, compressed disc or prolapsed disc. Disc herniation is a condition that is gradual as the disc fibre gets stretched over time. You may feel a slight bulge that becomes more prominent over time. As the disc can’t heal itself, treatment will be needed to resolve the condition.

A common cause of sciatica is a herniated disc, as it will pressure the nerve root that’s connected to the sciatic nerve. You may feel a burning or tingle down your leg, shooting pain when attempting to stand, as well as difficulty moving your leg or foot. Problems with bowel or bladder control may accompany the pain. 

Described as a progressive 3D curve of the spine, and can occur at the upper, middle, or lower back, as well as all 3. If scoliosis is left untreated, it may worsen, and cause physical disabilities, along with issues such as tight muscles, back pain, and stiff joint and nerves. The causes of this condition are unknown, but as this condition is gradual and doesn’t cause pain, visiting a medical specialist is the best way of determining if you have it.

As we age, a degenerative condition arises named spinal stenosis. This causes our spine canal to narrow, which compresses the spinal cord. Most likely in those above the age of 50, this condition can be painful, which would worsen if you bent backward, and alleviate if bent forward, due to the pressure increasing and decreasing on the compressed area. Rehabilitative treatment can be used to alleviate the condition, as well as self-management through exercises.

Dislocation or vertebrae fracture can happen anywhere along your spine and is usually caused by injury or trauma, such as car accidents, falls, or sports injuries. It can also be due to osteoporosis, where your bones weaken and break easily, a condition brought on by age. The symptoms can range from sudden back pain to height loss and are best diagnosed by a medical practitioner.

“Hunched over the screen”, also known as text neck, is a common posture that’s easily seen in our daily lives. With laptops, smartphones, and notebooks being an essential part of us, poor posture has become a prevalent condition among people of all ages. This can lead to neck pain, and other physical conditions which may worsen if left untreated.

Our 4 Steps Treatment Process

During your first session, your physiotherapist will run a thorough assessment to accurately determine the cause of your pain.

Then, you will receive instant relief through manual or massage therapy to release tight knots,

Undoubtedly, this will ensure that you walk out of our door in significantly less pain than when you first came to us.

Here at Core Concepts Singapore, we practice a value-based healthcare system – where we aim to maximize your rehabilitation potential. Our goal is to get you feeling better with as few sessions as possible.

During your first session, your physiotherapist will also find out more about your treatment goals and develop a treatment plan that is suited to your needs. You, as the patient, will also play a crucial role in getting better!

Therefore, instead of only fixing the obvious symptoms, we dive deeper to find the root cause of your pain, which we work on resolving to ensure that it does not return.

Additionally, apart from simply providing back relief, in some cases, we can maximise your rehab potential, to have you going beyond what you were capable of doing before the incident.

For example:

You may have been able to walk for 5km before feeling pain in your back previously and may have started going for physiotherapy after straining your back. We can help you walk further than that, and to set new goals for self-improvement, as your wellbeing is always at the forefront of our minds.

Common Back Pain Conditions we treat

To list some common conditions causing pain are poor posture, muscle strains or sprains, spondylosis, sciatica, spinal stenosis and other causes.

Uncertain of your condition? Visit us for an assessment and we will help you figure it out.


“This is hands-down one of the best physiotherapy place in Singapore. Natalie at the front desk has super human efficiencey at working with your schedules and communication. i can’t recommend them enough”

Shayne Mathews

Excellent4.9 Based on 2083 reviews fromDesmond LinDesmond Lin ★★★★★ Excellent work on my chronic knee pain. Problem was resolved in 3 months with massages and exercises. Also resolved my middle back pain in 1 session.Bruna FontesBruna Fontes ★★★★★ Core concepts helped me get rid of back pain and ensure I fix my form in the gym to focus on muscles that I was neglecting!Response from the ownerGreat to hear that we were able to help resolve your back pain and ensure that it doesn't occur again! Thank you for the lovely review, Bruna! Kian Keong KeeKian Keong Kee ★★★★★ I would to thanks both Lenia Teo and Isaac Lim for their treatment, they are professional and friendly, after few session of physiotherapy my back pain has reduce by more than 70%. Thank you so much Lenia and Isaac...Response from the ownerWe're so happy to hear about your amazing progress and recovery just after a few sessions! Thank you for the lovely review! RyanlcyRyanlcy ★★★★★ Ken always does an amazing job with the massage and with recommending tips on exercises to help with my back pain.HY ChangHY Chang ★★★★★ Great experience with Darren helping me with my neck and back pain. Very happy with my recovery and progress.Michelle TanMichelle Tan ★★★★★ Weijie was really patient and answered all my questions. Have been having back pain for a long time so I’m looking forward to being pain free in a few weeks hopefully!!Sally TingSally Ting ★★★★★ I had significant lower back and hip pain as well as sciatica. Over a period of a few months, I saw Sylvia. She was excellent at teaching me exercises and techniques to recover. From the orthopaedic surgeon recommending surgery to no pain, it was an excellent outcome.Mandy OngMandy Ong ★★★★★ Been suffering neck and back pain since child birth, but just after 4 sessions with Boo Keong, my pain has been alleviated through short term muscle pain release. He also taught me exercises to work the muscles as a sustainable medium / long term solution. Recommended!!Linh NguyenLinh Nguyen ★★★★★ Lynn and Sarita have been helping me with multiple issues regarding back pain, core strength, and posture. Love that they listen to my concern in order to address the issues. I’m feeling much stronger now and no longer have back pain issues.Response from the ownerGreat to hear that our team was able to successfully resolve your back pain and help you to get stronger! gurunathan kathamuthugurunathan kathamuthu ★★★★★ Staff very friendly got good benefits back pain treatment very good we support alwaysResponse from the ownerGlad to be of service! Noelle MostertNoelle Mostert ★★★★★ My case lead, Charles, recently moved here from the Parkway branch. If you're based around the area, I can highly recommend Charles. I had an awful occurrence of sciatica where I couldn't sit for 15minutes at a time and was barely sleeping due to pain (even with doctor prescribed painkillers). I met with Charles and he was incredibly thorough and thoughtful. He worked out a treatment plan for me and within 3-4weeks the pain was completely gone and then we continued to work on prevention. He assessed my progress in between me seeing other therapists and he has an extremely keen eye for form during exercise. In my last session he showed me some techniques to now progress maintenance on my own and I could not be more grateful for all his input. You may dislike him in a moment, where he moves you ever so slightly to activate deeper muscle groups you weren't aware of, but if you put in the work based on the advice he provides you will feel stronger and confident in your form so as to not get easily injured again and you'll appreciate the work he puts in. I cannot thank him and the team at core concepts enough, they've made me a believer in physiotherapy whereas previous experiences made me doubt the efficacy.js_loader

Available Treatments for Back Pain

Pilates exercises

Structural imbalances in your body can lead to chronic back pain, and through these exercises, we seek to correct them and alleviate, as well as solve these conditions.

Sports Massage

Injuries during and after sports can be debilitating, so we at Core Concepts provide this treatment specially for athletes and sports afficionados! You can reduce joint tightness, muscle pain, and promote a quicker recovery for your body. If you’ve strained your muscles, then we can help alleviate it.

Facilitated Stretching Therapy

Exclusive to Core Concepts and designed by our physiotherapists, it aims to stretch fascia tissue, soft tissue, and mobilising joints. With the aim to improve circulation, flexibility, and strength, pain and soreness can be lessened or removed, and improvements felt after a single session.

Exercise and stretching

Patients can be made aware of proper exercise and stretching routines to improve and alleviate the condition that causes back pain, as well as strengthen the relevant muscle. Improper stretching may also lead to back injury or muscle sprain, so it is important that people are taught the proper methods to prevent unwanted accidents.

How to prevent yourself from getting back pain

A change in lifestyle may be possible in preventing or reducing back pain. Examples of things you can do include:

Being overweight will place pressure on your back muscles, and spine, thus leading to back pain. Furthermore, your muscles may weaken if you maintain a sedentary lifestyle and be unable to support the spine well.

This will not only alleviate back pain, and prevent it from developing or worsening, but also help with other conditions such as a stiff neck. You may want to look into ergonomic furniture, or consult a professional on how to manage this. 

Smoking may damage your arteries and if those in your back and disc are affected, it may lead to back pain. It also increases your chances of developing osteoporosis, a condition that causes your bones to become weak, therefore increasing your chance of a back injury.

Alcohol can cause muscle spasms, and dehydrate the kidney, as well as, constipation, which are factors that lead to back pain.

Bend your knees and hips, squat down, and as you lift, keep it close to your body, and straighten your legs. Don’t lift it above eye level or twist your body while holding it.

Risk factors

Back pain is a common condition that can happen to anyone, but some factors may contribute to us having a higher chance of developing it or increasing it’s severity.

As we age, our muscles and bone density will weaken, causing us to be more susceptible to back injuries and pain.

If you’re physically unfit, then you may be prone to back pain, as your muscles in the back and stomach might not be able to properly support your spine. Also, if you’ve taken part in strenuous exercise after a period of inactivity, then the chance of developing back pain will be more likely too.

An unhealthy diet that is high in fat and calories added to a sedentary lifestyle may lead to obesity and weight gain. This will put stress on your back and lead to back pain.

If you work in a job that requires constant heavy lifting, pushing, pulling, or strenuous movements, you have a higher chance of injuring your back. However, a desk job has equal risk as a non-ergonomic workspace may contribute to or worsen back pain, along with the possibility of developing poor posture.

Contact Us

Do you or a loved one have shown signs of back pain, or have developed a condition that caused it? Book an appointment today, and let our passionate physiotherapists lend a helping hand!

Frequently Asked Questions Regarding Backache or Pain

True. This is a very common symptom that affects around 80% of all adults at some point in their life. It tends to develop between the age of 30 to 50 due to the ageing process and sedentary lifestyles.

Some of the treatments methods that we employ are manual therapy and strengthening back exercises. Your treatment plan will be determined by your therapist after assessing your condition. For more severe cases, surgery may be required. We can refer you to a specialist if required.

Finding a mattress with the right level of support encourages a comfortable and uninterrupted sleep while taking significant stress off pressure points in your back, therefore providing pain relief. Memory foam and latex mattresses are recommended for those seeking support.

Certainly, prevention is better than finding a cure for it. One of the best ways to prevent pain is to keep your back muscles strong. Some methods of prevention include:

1. Firstly. back strengthening and stretching exercises at least 2 days a week
2. Secondly, stand periodically and sit up straight
3. Lastly, avoid lifting heavy items with your back. Bend your knees and let your leg muscles do most of the workp

Therefore, seeking a physiotherapist as early as possible would allow an efficient recovery period. Above all, you should seek a physiotherapist immediately if you have been experiencing severe pain. Seek help if your pain is limiting your movement or gets worse with movement or certain activities. At Core Concepts Singapore, we are dedicated to addressing your issues and getting you back to full activity.

At Core Concepts Singapore

We understand the importance of diagnosing and treating the root cause to prevent a recurrence. We are firm believers in ‘The Thinking Physiotherapist’ and acknowledge that pain is a symptom and has various layers.

Therefore, our first step is determining the root cause of the problem by digging deeper into the symptoms layer by layer. After determining the root cause, we resolve the multiple layers of pain you feel. Instead of just simply temporarily relieve your symptoms, we also aim to fix the underlying cause. After, we ensure that your pain doesn’t return by making sure your body is stronger and more functional.