While these strategies can help ease symptoms in the short term, they’re not a replacement for proper treatment. Seeing a physiotherapist early helps you avoid long-term issues and repeated flare-ups.

✅ Keep moving (gently) – Prolonged sitting/standing (over 30 minutes) can actually make pain worse. Try gentle walks or light movement to reduce stiffness—but skip anything that aggravates the pain

✅ Use an ice pack – Ice can temporarily reduce inflammation. Just remember: this won’t fix the root cause

✅ Be mindful of posture – Especially if you’re working at a desk or driving. Poor posture can overload your lower back over time

✅ Don’t ignore ongoing pain – If your back pain lasts more than a few days, starts radiating into your legs, impacts your daily activities, or keeps coming back, it’s time to see a physio

✅ Book an appointment sooner, not later – Many people delay seeing a physio, only to end up in more pain and needing more sessions. Early treatment = better management

At Back On Track, we’re here to guide you through the right stretches, strengthening exercises, and recovery plan—so you’re not left guessing or Googling.

Why Physiotherapy Is the Smartest Choice for Lower Back Pain

Lower back pain often has an underlying cause—tight muscles, weak core, poor lifting technique, or sometimes something more complex like disc irritation or nerve compression.

At Back On Track Sports Physiotherapy in Glen Iris, we:

• Perform a full assessment to understand what’s really going on
• Once we’ve established your clinical diagnosis, we use a range of hands-on treatment techniques—such as manual therapy, dry needling, or soft tissue release—depending on what’s most appropriate to help ease your pain and restore movement 
• Create a custom rehab plan to get you stronger, faster
• Teach you how to prevent future flare-ups with patient education

It’s not just about short-term pain relief—it’s about long-term results and feeling confident in your body again.

Why Choose Back On Track Physiotherapy in Glen Iris?

We’re more than just your average physio clinic. Here’s what sets us apart:

⭐ Same-day and after hours appointments – because pain doesn’t wait for business hours
⭐ Highly qualified team – including APA Titled Sports & Exercise Physiotherapists
⭐ Diverse specialisations:

• Sports Physiotherapy
• Women’s Health Physiotherapy
• Mandarin-speaking Physiotherapists
• Acute injury management and return-to-sport planning

⭐ Hands-on care every session – no rushed appointments or cookie-cutter programs
⭐ Modern clinic in the heart of Glen Iris with private treatment rooms
⭐ Evidence-based care with clear guidance every step of the way