How to Fix Lower Back Pain

Lower back pain refers to short-term or chronic discomfort located below the coastal margin of your back. There are many causes of lower back pain that require different methods of treatment.


At Stepping Stones In Life Therapy Service, we are committed to your health and wellbeing.


Here is a short guide to the causes of lower back pain as well as some short and long-term solutions.

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What causes lower back pain?

Back Pain When Breathing


Lower back pain when breathing can range from a strained muscle to wider underlying health conditions. A strained muscle comes from a specific injury or repeated use of joints. This pain is easily differentiated from more severe causes as it often coincides with an injury and is accompanied by a motion reduction and muscle spasms. Underlying health issues may include pneumonia or scoliosis. Scoliosis is accompanied by uneven shoulders as well as difficulty breathing, whilst pneumonia is a fever and cough.

Back Pain When Sitting


Lower back pain when sitting is often caused by bad posture. If you sit hunched you are likely to experience this pain, which can feel like an ache or an electrical shock when moving. Sciatica could also be a cause, which is often accompanied by leg pain.

Back Pain When Running


Back pain when running can be due to facet joint irritation, excess pressure, or muscle strain. Facet joint irritation is caused by weak abdominal muscles when running, which can cause inflammation and aching of the back. Similarly, excess pressure on the sacroiliac joints is a result of landing on the wrong foot.

Back Pain When Coughing


Lower back pain when coughing also has a wide range of causes, from minor to severe. Disc herniation is caused by general wear and tear of discs that act as shock absorbers for the spine and pain often coincides with coughing. This is a prominent issue for ageing individuals. Simply leaning forward to cough too can cause adjoining lower back pain.

How to relieve lower back pain in the short term

  • Stretching: Where lower back pain coincides with running or sitting, spend time gently stretching out your muscles. Some useful exercises include the cow and gecko pose. Similarly, if you run with a back support belt, you can restore strength to your muscles which will not incur extra pain upon exercising.


  • Hot and cold compresses: Heat boosts circulation which promotes faster recovery. This is more suitable where lower back stiffness occurs. In the case of an injury, a cold compress will reduce inflammation and swelling through the constriction of blood vessels.

How to relieve lower back pain in the long term

  • Diet and wellbeing: Through a well-balanced diet and regular mindfulness, you can reduce back pain. Foods such as carrots and salmon reduce inflammation in the body, whilst sucrose has an adverse effect. Meditation can help reduce stress levels and promote good sleeping patterns, lowering body pressure.


  • Physiotherapy services: At Stepping Stones, we offer a science-based healthcare solution to lower back pain. Physiotherapy works to restore mobility through exercise techniques. We evaluate our clients’ strength limitations caused by lower back pain, before applying correct modalities of treatment which range from neurodevelopmental exercise to gait training.

Choose Stepping Stones in Life Therapy Service

To benefit from our physiotherapy for lower back pain in Darwin, or for help and advice, contact Stepping Stones Therapy, located in the Northern Territory, on (08) 8985 6067.


Barbara Kapser

Barbara Kapser

Barbara Kapser is our psychologist at Stepping Stones in Life Therapy Service in Darwin. She's a member with the Australian Psychological Society and the Australian Association for Infant Mental Health.
She specialises in perinatal infant mental health, attachment disorders, developmental trauma and behaviour support.