Understanding Low Back Pain
Expert Physiotherapy in the Sutherland Shire | Pontifex Physiotherapy
Low back pain is one of the most common reasons people seek physiotherapy—and it can come from more than just injury. At Pontifex Physiotherapy, we treat the whole person, not just the painful area. Our approach focuses on discovering the why behind your pain and addressing all contributing factors for long-term relief. Learn more about how we treat pain and injuries.
Common Causes of Low Back Pain
Low back pain can stem from a range of issues including:
- Muscle or ligament strains – Often from lifting heavy objects, sudden movements, or overuse.
- Disc injuries – Herniated or bulging discs that can compress nerves and cause pain down the leg.
- Facet joint dysfunction – Irritation in the small joints at the back of the spine.
- Postural stress – Sitting or standing for long hours without movement.
- Arthritis or degeneration – Especially in older adults.
- Core weakness or hip stiffness – Which can overload the lower back over time.
Why Pain Isn’t Just Physical
At Pontifex, we look at pain from three perspectives:
- Local area: Where the pain is felt—muscles, joints, nerves.
- Regional area: Surrounding joints and muscles that might not be doing their part (like the hips, pelvis, or thoracic spine).
- Global factors: Stress, sleep, fear of movement, and even past medical experiences.
Our team is specially trained to understand how these layers interact and affect your recovery. We don’t just treat the symptoms—we target the cause. Meet our experienced physiotherapists.
Our High-Level Care Approach
- Thorough, one-on-one physical assessments
- Tailored treatment plans that adapt as you recover
- Education to empower you and reduce fear
- Integration with your GP or other allied health providers if needed
- Long-term strategies for pain prevention and improved function
We specialise in working with complex cases, including patients with long-standing pain, previous failed treatments, or those feeling overwhelmed by their situation. Discover our holistic approach to physiotherapy care.
Ready to Feel Better?
Book your appointment today and experience why Pontifex Physiotherapy is trusted by the Sutherland community for patient-focused, evidence-based care.
Clinic Location:
Shop 1B, 10-18 Robertson St, Sutherland NSW
02 8515 0326
Healthy movement isn’t about overhauling your routine , it’s about small, consistent habits 💙
Here are 3 you can start today (and make the most of the spring sunshine while you do 🌸🌞):
👃 Nose breathing = calm & efficient
🚶 Two 10-min walks = energy + mobility (bonus points if you bring your dog 🐶)
🧘 Desk stretches = goodbye stiffness
✨ Which one will you try first? Comment below ⬇️ ... See MoreSee Less
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Recovery looks different for everyone 🛌💆♀️🧊
Some love stretching, others swear by foam rolling, and a few brave souls go straight for the ice bath.
👇 We want to know — what’s YOUR go-to recovery tool? Drop it in the comments!
✨ Sharing your strategies might just help someone else discover their new favourite. ... See MoreSee Less
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❄️ Ice baths can be a powerful recovery tool — but only when done correctly.
Here’s the sweet spot 👉
🌡️ 10–15°C water temperature
⏱️ 10–15 minutes duration
Anything colder or longer doesn’t necessarily mean better results — it can actually reduce the benefits.
🚿 Don’t have access to an ice bath? Try a cold shower or ocean swim instead!
💙 Always listen to your body — if you feel unwell, stop immediately ... See MoreSee Less
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