Mechanical Lower Back Pain
Redrock Physio St Albans
Mechanical lower back pain is one of the most common patterns we see at Redrock Physio. It describes pain that changes with movement — bending, lifting, twisting, or certain positions. The reassuring news is that mechanical back pain improves very well with clear assessment, hands-on treatment, and a structured rehabilitation plan.
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If your back feels stiff, locks up, or reacts to certain movements, we can help you understand what’s driving it and guide you through a calm, step-by-step recovery.
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What Is Mechanical Lower Back Pain?
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Mechanical back pain simply means your symptoms change with movement or position.
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The joints, discs, muscles, and ligaments all work together. When one area becomes overloaded or stops sharing load effectively, the back can feel painful, tight, or unreliable.
It doesn’t mean anything is “out of place” or permanently damaged.
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It usually means your back is doing more work than it should — often because the hips, pelvis or ribs aren’t contributing enough.
If your symptoms travel into your leg, you may want to read our Sciatica page too.
Why Mechanical Back Pain Happens
Mechanical back pain develops when the spine takes on more load than it’s designed to handle. Common contributors include:
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Reduced hip mobility
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Weak or underactive glutes
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Limited rib or thoracic movement
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Long periods of sitting
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Overload from lifting, sport, or childcare
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Hypermobility causing the spine to compensate
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Protective muscle bracing
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Fatigue or stress affecting movement patterns
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Your assessment helps identify which combination applies to you.
The Redrock Approach
At Redrock Physio, we don’t rely on generic “core exercises”.
Mechanical back pain improves best when we understand your movement pattern and how your body shares load.
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Your assessment looks at:
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Hip and pelvic movement
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Thoracic rotation and rib mobility
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Breathing pattern (braced vs relaxed)
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How your spine behaves with bending, twisting and lifting
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Strength around the glutes, thighs, and trunk
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Real-life tasks such as sitting, walking, or childcare
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Whether the pain is irritation, overload, or protection
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This whole-body approach is key to reducing recurring episodes.
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Common Symptoms of Disc Pain
People often describe:
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Stiffness after sitting
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Pain straightening up after bending
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A feeling of locking or catching
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Morning stiffness
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Tightness around the hips or pelvis
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Sharp pain with twisting or lifting
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Pain that eases once you start moving
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Recurring flare-ups over months or years
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These patterns help us understand which structures are irritated and why.
Types of Mechanical Back Pain
Understanding which pattern your back pain fits into helps us guide your recovery more effectively. You don’t need to work this out yourself — that’s what your assessment is for — but these patterns explain why some movements trigger symptoms while others feel completely fine.
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Muscular overload patterns
Common after long periods of sitting or repetitive lifting.
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
Most people improve with a blend of:
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Hands-on treatment to ease stiffness
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Movement retraining to reduce bracing
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Strengthening for glutes, hips, and trunk
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Thoracic and rib mobility work
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Pilates-based rehabilitation
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Reformer Pilates for controlled, progressive loading
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Pacing strategies for work and daily life
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A personalised video exercise plan, filmed for you
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Everything is tailored — no generic sheets.
What to Expect from Your Sessions
Session 1: Assessment, hands-on treatment, and a personalised video programme.
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Sessions 2–3: Restoring movement, reducing symptoms, and improving confidence.
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Sessions 4+: Progressive strength, functional work, and integrating Pilates if useful.
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Most people require 4–6 sessions. Longer-standing or complex cases may need 10–15 sessions.
Related Pages
You may find these pages helpful:
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Spinal Stenosis
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Postpartum Back Pain
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Spinal Triage Service
Frequently Asked Questions
Is my back “out of place”?
No — backs don’t slip out. Mechanical pain is load-related.
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Should I rest?
Short-term rest can help, but movement usually speeds recovery.
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Can exercise make it worse?
The wrong exercises can irritate symptoms, which is why assessment is important.
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Will it come back?
With the right movement and strength, flare-ups usually become less frequent and less intense.
Address
Catherine House, Ground Floor
Adelaide Street
St Albans
AL3 5BA​​
Telephone
01727 309 915
