Hypermobility & Lower Back Pain
Redrock Physio St Albans
Hypermobility can make the lower back feel unpredictable — fine some days, painful the next. Many people describe a sense of looseness, instability, or tiredness in their back rather than sharp or burning pain. If you recognise that pattern, you’re not alone. It’s one of the most common movement-based issues we see at Redrock Physio in St Albans.
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The good news? Hypermobility-related back pain responds extremely well to the right combination of strength, control and movement confidence.
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What Is Hypermobility?
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Hypermobility simply means your joints move more than average.
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For some people this is natural and harmless. For others, it can lead to:
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muscles doing extra work to stabilise
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joints relying too heavily on the spine
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recurring back stiffness
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protective muscle tightening
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“stuck” or “jammed” feelings after activity
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inconsistent flare-ups
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Hypermobility is not a diagnosis, it’s a movement pattern.
Once we understand the pattern, treatment becomes clearer.
How Hypermobility Causes Lower Back Pain
When joints move more freely, the body sometimes struggles to share load evenly. The spine ends up doing too much stabilising work, which can lead to:
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Tired, fatigued muscles
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Sharp twinges when the back is overloaded
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Difficulty controlling bending or twisting
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Overuse of the lower back instead of hips and ribs
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Recurrent episodes of pain without clear injury
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“Core weakness” sensations, even in fit people
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Flare-ups during stress, tiredness or busy periods
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Many people say:
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“It feels like my back is working harder than it should.”
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And they’re right — that’s exactly what hypermobility can cause.
The Redrock Approach
At Redrock Physio, we don’t treat hypermobility with generic “core” exercises.
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Instead, we look at how your body shares load and why your spine is stepping in too much.
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Your assessment covers:
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Hip stability and movement control
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Ribcage and thoracic rotation
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Breathing patterns (bracing vs relaxed)
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Glute strength and endurance
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Pelvic alignment and movement
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How you lift, sit, stand and walk
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How fatigue affects control
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Strength vs flexibility balance
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You’ll get a clear explanation of the pattern without fear of language or complicated jargon.
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Common Symptoms
People with hypermobility-related back pain often notice:
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Pain after sitting or standing too long
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Twinges when lifting or twisting
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Clicking or popping
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Feeling unstable or “loose” in the lower back
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Flare-ups after exercise or childcare
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Sharp catching pain that settles quickly
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Difficulty “switching off” tight muscles
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Needing to stretch constantly without lasting relief
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Symptoms often move around — another hallmark of hypermobility.
Hypermobility Patterns We Commonly See
You don’t need to diagnose any of this yourself — that’s our job. But understanding the general pattern can help your symptoms make more sense. Hypermobility tends to create different types of overload: sometimes the muscles work too hard to stabilise, sometimes the hips move freely and the lower back compensates, and sometimes the ribs and upper back stiffen, making the spine take on more load.
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If your symptoms include tingling, pins and needles, or pain travelling down the leg, that usually fits a different category. In that case, our Sciatica page may be more helpful.
How We Assess Sciatica
Your first session is calm, structured, and focused on understanding your pattern of symptoms.
We look at:
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How your spine moves in different directions
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How your nerve behaves with tension or stretch
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Hip, pelvis, and rib movement
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Strength, flexibility, and control
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Positions that ease or irritate the nerve
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You’ll leave with a clear explanation and a personalised video plan you can follow at home.
How Physiotherapy Helps Hypermobility-Related Back Pain
Most people improve with a structured blend of:
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Control-Based Strengthening
Gentle, progressive exercises to teach the body how to stabilise without gripping or bracing.
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Reformer Pilates
Ideal for hypermobility — controlled movement, spring resistance, and guided load.
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Glute & Hip Strength
These are often the key to reducing how much the spine works.
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Breathing & Rib Mechanics
Reducing bracing and improving load-sharing through the torso.
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Hands-On Treatment
To settle protective muscle tension and improve comfort.
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Pacing Strategies
Managing busy days, childcare, long drives or desk work without flare-ups.
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A Personalised Video Exercise Plan
Short, clear videos filmed just for you — perfect for hypermobility’s fluctuating symptoms.
When to Consider a Scan or Further Assessment
Scans are rarely needed for hypermobility-related back pain.
They may be considered if:
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Symptoms are severe and persistent
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Weakness develops
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There’s uncertainty between hypermobility vs disc/nerve involvement
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Pain doesn’t follow a typical recovery pattern
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Our Spinal Triage Service can help guide this decision.
Related Pages
You may find these pages helpful:
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Postpartum Back Pain
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Spinal Triage Service
Frequently Asked Questions
Why does my back hurt if I’m flexible?
Because your spine is doing extra stabilising work.
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Should I stretch more?
Stretching can feel good short-term, but strengthening gives longer-lasting relief.
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Is it safe to train if I’m hypermobile?
Absolutely — with guidance, it’s one of the best things you can do.
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Why is my pain inconsistent?
Hypermobility symptoms often change with fatigue, stress and load.
Address
Catherine House, Ground Floor
Adelaide Street
St Albans
AL3 5BA​​
Telephone
01727 309 915
