Back pain is one of the most common complaints we treat at Cairnhill Physiotherapy – and it’s rarely just a minor inconvenience. Whether it’s a stiff, aching lower back after a long day at your desk or a sudden twinge from lifting something awkwardly, it can quickly disrupt your routine. Our experienced physiotherapists are here to help. We assess, treat, and manage all types of back pain with tailored, hands-on care designed to get you moving freely and comfortably again.
What is Back Pain?
Back pain is any discomfort felt along the spine, and it can vary significantly depending on the location, cause, and duration. It’s generally divided into upper, middle, or lower back pain, each with its own triggers and treatment needs.
Symptoms can range from stiffness and aching to sharp, stabbing sensations. In some cases, pain may radiate into the hips, buttocks, or even down the legs if nerves are involved. For some people, it’s a short-lived annoyance; for others, it becomes a long-term struggle that affects sleep, mobility, and mental health.
No matter the type or severity, back pain is never something to ignore. At Cairnhill Physiotherapy, we’re here to help you move better, feel better, and get back to what you love.
Common Causes of Back Pain
Back pain often has multiple contributing factors, many of which build up gradually over time. Here are some of the most common:
-
Poor Posture: Slouching over a desk, craning your neck at your phone, or lounging awkwardly on the sofa can all place excess stress on your spine, especially the lower back.
Physiotherapy Services
- Muscle or Ligament Strain: A sudden movement or lifting something heavy with poor technique can easily strain the soft tissues of the back, leading to sharp pain or lingering soreness.
- Prolonged Sitting or Standing: Staying in one position for too long, whether it's sitting at a desk or standing for hours, can cause muscle fatigue and joint stiffness.
- Injury or Trauma: Falls, accidents, or sports injuries can result in acute back pain, sometimes linked to disc injuries or spinal misalignments.
- Disc Problems: Conditions like herniated discs or degenerative disc disease may compress nearby nerves, causing pain that radiates down the legs (sciatica) or reduces spinal mobility.
- Stress and Tension: Mental stress can manifest physically, especially as tightness in the upper back and shoulders. Chronic tension often becomes a cycle of discomfort and poor posture.
- Hormonal Factors: Hormonal changes, especially during pregnancy or menstruation, can contribute to female lower back pain. Supporting the body during these times with physiotherapy can provide meaningful relief.
Types of Back Pain We Commonly See
Lower Back Pain
Lower back pain is one of the top reasons people seek physiotherapy, and for good reason. It’s a complex area involving the lumbar spine, surrounding muscles, discs, and nerves. Pain here is often caused by sedentary lifestyles, poor core stability, or injuries from lifting or twisting. Even stress can contribute, tightening muscles and limiting mobility.
Whether you’re dealing with a one-off strain or chronic lower back pain that flares up regularly, we offer lower back pain relief through targeted treatment, education, and tailored movement plans. If you’re looking for effective lower back pain treatment in Auckland, you’re in expert hands.
Upper Back Pain
Often overlooked, upper back pain is usually linked to postural strain, prolonged desk work, or muscle imbalances. It may also stem from stress that causes the shoulders to creep upwards and remain tense.
We frequently see patients with shoulder blade tightness, aching between the shoulder blades, or tension headaches that stem from upper back dysfunction. Through upper back pain treatment, we focus on improving posture, mobility, and reducing muscular tension through manual therapy and exercise.
How Physiotherapy Helps with Back Pain
Physiotherapy is one of the most effective ways to treat and manage back pain, without relying on medication or invasive procedures.
At Cairnhill Physiotherapy, we begin with a comprehensive assessment and diagnosis, examining your posture, movement patterns, and spinal alignment. We then develop a plan tailored to your needs, which may include:
- Manual Therapy – Gentle joint mobilisations and soft tissue techniques to release tight muscles and improve spinal mobility
- Education & Ergonomic Advice – Guidance on how to improve your workstation, sleeping position, and movement habits
- Tailored Exercise Plans – Strengthening weak areas, improving flexibility, and restoring natural movement through safe, progressive exercises
- Postural Correction – Helping you develop body awareness and alignment strategies that reduce strain on the spine
- Back Pain Massage – Where appropriate, we offer targeted massage to ease muscle tightness, promote circulation, and support recovery
This multi-pronged approach addresses both the cause and the symptoms, giving you the tools and knowledge to maintain long-term back health.
Back Pain Exercises and Self-Management
Movement is medicine, especially when it comes to managing back pain. While rest might feel tempting during a flare-up, staying active with the right kind of movement is essential.
Our physiotherapists design back pain exercises that are specific to your condition and goals. This might include mobility work to keep joints moving smoothly, core strengthening to stabilise the spine, or low back pain exercises to improve resilience and posture.
Stretching routines can also be incredibly helpful. Tight hip flexors, hamstrings, and glutes often contribute to back pain, and a well-rounded flexibility programme can relieve pressure on the spine.
We also teach strategies for self-management so you can stay on top of your recovery between appointments. These might include using heat, setting up your desk properly, breaking up long sitting periods, or recognising early warning signs of a flare-up.
Most importantly, we guide you through everything step by step. Trying random online routines can sometimes do more harm than good, especially if you're dealing with a specific injury or condition. By working with our team, you’ll learn how to move well, recover safely, and avoid future setbacks.
When to Seek Professional Help
Some back pain clears up with time and gentle movement, but persistent, worsening, or radiating pain should never be brushed off.
You should see a back pain specialist in Auckland if:
- Your pain has lasted more than a few days or is worsening
- It radiates into your legs or arms
- You’re experiencing tingling, numbness, or muscle weakness
- Your movement is restricted, or daily tasks are becoming difficult
- You’ve had multiple flare-ups over time
Physiotherapy can help uncover what’s causing the issue and provide the support needed to treat it effectively.
Why Choose Cairnhill Physiotherapy?
We know there are plenty of options for back pain treatment in Auckland. What sets Cairnhill Physiotherapy apart is our commitment to personalised care, evidence-based practice, and long-term results.
Our team of experienced physiotherapists is skilled in treating a wide range of spinal conditions: from acute injuries to long-standing chronic issues. Every treatment plan is tailored to your unique body, lifestyle, and goals.
We take a hands-on, one-on-one approach, so you’ll never feel like just another number. Whether you're recovering from injury, managing daily discomfort, or trying to prevent future pain, we’re here to help you move better, feel stronger, and live without limits.
Need Help with Back Pain?
If your back pain sounds familiar, don’t wait for it to get worse. Book an assessment with Cairnhill Physiotherapy and get expert guidance from physiotherapists who genuinely care about your recovery.
Free carparks
available onsite
Monday - Friday:
7am-6pm
95 Mountain
Road, Epsom