Lower Back Pain Physio Bexley North & Marrickville Sit, Sleep and Lift Again
Lower back locking up when you sit, bend or roll over in bed? Our award winning lower back pain physio team finds the cause and gets you moving again.
- Same day appointments
- No referral needed
- Strength based rehab
- ⭐5.0 Google Rating240+ reviews
- 🏆2026 Award WinnerBayside Business Awards
- ⏱️60 Minute First VisitFind the real cause
- 💳HICAPSClaim on the spot
Lower Back Pain explained
What Is Lower Back Pain?
Lower back pain is pain, stiffness or tightness between the bottom of your ribs and your buttocks. It often comes from irritated muscles, joints or discs after lifting, sitting or a sudden jump in activity. The good news: most lower back pain gets much better with the right physiotherapy plan.
1 in 6Australians live with back problems, around 4 million peopleSource: Australian Institute of Health and Welfare, 2022 data
Does This Sound Like You?
- Stiff and achy first thing in the morning
- Sharp pain when you bend to pick something up
- Sitting in the car or at work makes it worse
- Can't get comfortable in bed at night
- Struggling to lift the kids or the shopping
- Skipping the gym because you fear a flare up
Who we help with lower back pain
- 💻Desk workers
- 🔨Tradies and Workers Comp
- 🏋️Gym goers and lifters
- 👶Parents
- 🏃Runners and weekend sport
- 🚗Drivers and commuters
Two Clinics, Same Day Appointments
Book a physio at Bexley North or Marrickville, whichever is closer to home, work or the gym. Same award winning team at both.
20 Shaw Street, Bexley North. Monday to Friday 7am to 7pm, Saturday 8am to 1pm.
Book Bexley North →Inside World Gym, 4 Carrington Road, Marrickville. Monday to Friday 8am to 7pm.
Book Marrickville →Know the signs
Signs and Symptoms of Lower Back Pain
Lower back pain can feel scary, but most of it follows familiar patterns. Here are the signs our lower back pain physio team looks at to work out what is driving yours.
- 📍
Where You Feel It
- Across the low back just above the belt line
- On one side near the dimple above the buttock
- Spreading into the buttock or upper thigh
- Sometimes down the leg below the knee
- ⚡
What It Feels Like
- Dull, deep ache that comes and goes
- Sharp catch when you move a certain way
- Tight, guarded muscles that feel locked up
- Stiffness that eases once you get moving
- 📈
What Makes It Worse
- Bending forward or lifting from the floor
- Sitting for long periods at a desk or driving
- Leaning back, twisting or standing for ages
- Rolling over in bed or getting up from lying
- 🔍
Other Signs to Look For
- Leaning to one side to ease the pain
- Pins and needles or numbness in the leg
- Pain when you cough, sneeze or strain
- Mornings worse than the rest of the day
Book with our lower back pain physio if your back has been sore for more than a week or two, keeps flaring up, or stops you sleeping, working or training.
Real Lower Back Pain Recoveries
★★★★★
Sam took the extra time to dig deep and find the absolute root cause of the problem… I felt a massive shift and so much better right after that very first treatment… Three sessions in, and my back has honestly never felt better.
Costas G.Treated by Sam · Google review
★★★★★
I was dealing with bulging discs in my lower back, and spinal surgery seemed like the only option. Thankfully, they reassured me that it wasn’t necessary. A few months later, with their guidance and a tailored rehabilitation program, I’m now feeling even better than before.
Perry J.Treated by Julian · Google review
★★★★★
The treatment I received for my lower back pain and sciatica was extremely helpful. I feel so much better… Ari is professional, patient and offered great advice. He explained everything clearly.
Angela T.Treated by Ari · Google review
More from our 240+ Google reviews
Common Causes of Lower Back Pain
Lower back pain is not one thing. Your physiotherapist works out which of these is driving yours, because each one needs a different plan.
01Disc Bulge
Feels like: deep ache, worse sitting or bending, sometimes pain into the buttock.
The soft disc between two vertebrae bulges and irritates nearby tissue. Most settle well without surgery when you load them gradually.
02Sciatica
Feels like: burning, shooting or tingling pain down the back of your leg.
An irritated nerve in the lower back sends pain into the leg. Calming the nerve and building strength is the key.
Read about sciatica physio →03Muscle Strain
Feels like: sudden tight, sharp pain after a lift, twist or big day of gardening.
Overloaded muscles go into spasm to protect your back. These often improve quickly with the right movement and hands on treatment.
04Facet Joint Pain
Feels like: sharp pain leaning back or twisting, stiff first thing in the morning.
The small joints at the back of the spine get irritated and stiff. Mobility work and strength take the pressure off.
05Sacroiliac Joint Pain
Feels like: pain low on one side near the dimple, worse on stairs or rolling in bed.
The joint linking your spine and pelvis gets sore, common after pregnancy or running. Targeted glute and core work helps it settle.
06Desk and Posture Strain
Feels like: dull ache that builds through the work day and eases when you move.
Long hours sitting stiffen your back and switch off your glutes. Small changes to your setup and routine make a big difference.
Not sure which one you have? Call (02) 8021 0969
Your options
Why See a Physio First for Lower Back Pain?
Waiting it out, painkillers and massage can all take the edge off. Only physiotherapy finds the cause and builds a back that stays strong.
Questions first? Call (02) 8021 0969
How Our Lower Back Pain Physios Get You Moving
Every lower back pain physiotherapy plan is built around your work, training and family life, whether you sit at a desk, work on the tools or lift at the gym.
- 1
Find the Cause
A full 60 minute assessment of how you sit, bend and lift, so we treat the cause, not just the pain.
- 2
Calm the Pain
Hands on treatment, dry needling and gentle movement to settle your lower back quickly.
- 3
Build Strength
Gym based rehab for your back, glutes and core so it holds up under real life load.
- 4
Back to Life
Sitting, lifting, training and sleeping through the night with confidence.
Treatments we may use
- Dry needling
- Hands on therapy
- Individualised rehabilitation programming
Related conditions we treat
How Long Does Lower Back Pain Take to Get Better?
Every back is different, but this is what recovery usually looks like with a physiotherapist guiding you.
- First 1 to 2 weeks
Settle the Pain
Pain and stiffness ease as we calm things down. Most people move, sit and sleep more comfortably within days.
- Weeks 2 to 6
Get Moving Again
Bending, lifting and walking feel easier as strength and confidence come back. Many people are back at work and the gym.
- Weeks 6 to 12
Build It Strong
Gym based strength work so your lower back handles real life load, and the pain is far less likely to come back.
Disc bulges, sciatica or pain that has lasted months can take longer. Your physio will give you your own timeline at your first visit, or call (02) 8021 0969 to ask.
Your first appointment
What to Expect at Your First Lower Back Pain Physio Appointment
60minutes, one on one
with your physio
Unlike many clinics, your first visit is a full 60 minutes. That time lets your physiotherapist go in depth, find the root cause and build a clear, structured plan with you.
What to wear and bring
- Shorts or loose gym gear so we can see how your back and hips move
- Any scans, reports or referral letters you have
- Your health fund card, HICAPS lets you claim on the spot
Same day appointments available
- 0 to 10 min
Your Story
We listen to how your lower back pain started, what makes it better or worse, and what you want to get back to.
- 10 to 30 min
Full Assessment
We check how you sit, bend, lift and walk, test your nerves and strength, and screen for anything more serious.
- 30 to 40 min
Clear Explanation
You find out exactly what is causing your pain, in plain English, and what recovery will look like.
- 40 to 55 min
Hands On Treatment
Hands on therapy, dry needling if it suits you, and movements to ease your pain that same day.
- 55 to 60 min
Your Plan
A structured plan and two or three simple exercises, so you know exactly what to do next.
Free home exercises
3 Exercises for Lower Back Pain You Can Start at Home
Gentle movement usually helps a sore back settle faster than rest. These are starter exercises our lower back pain physio team in Bexley North and Marrickville often gives in the first week.
- EXERCISE 01🔄
Pelvic Tilt
- 2 sets
- 10 reps
- Twice daily
- Lie on your back with your knees bent and feet flat.
- Gently flatten your lower back into the floor by tilting your pelvis.
- Hold for three seconds, then relax and let your back arch slightly.
✓You should feel a gentle easing through your lower back and tummy.
!Stop if pain sharpens, spreads into your buttock or leg, rises above about 3 out of 10 or lasts into the next day.
EXERCISE 02🧘Glute Bridge
- 3 sets
- 10 reps
- Daily
- Lie on your back with your knees bent and feet flat, hip width apart.
- Squeeze your buttocks and lift your hips until your body makes a straight line.
- Hold for two seconds, then lower slowly.
✓You should feel it in your buttocks and the backs of your thighs.
!Stop if pain sharpens, spreads into your buttock or leg, rises above about 3 out of 10 or lasts into the next day.
EXERCISE 03🐕Bird Dog
- 3 sets
- 8 each side
- Daily
- Start on your hands and knees with your back flat.
- Slowly reach one arm forward and the opposite leg back without twisting.
- Hold for three seconds, then swap sides.
✓You should feel your trunk, buttocks and shoulders working to keep you steady.
!Stop if pain sharpens, spreads into your buttock or leg, rises above about 3 out of 10 or lasts into the next day.
Also helps
🚶Keep Gently MovingShort, easy walks every few hours beat bed rest. Movement brings blood flow and eases stiffness.
🔥Use HeatA heat pack for 15 to 20 minutes relaxes tight muscles, especially in the morning or after sitting.
🔄Change Position OftenStand up and move every 30 minutes at work or in the car, so your back never stays stuck in one spot.
This advice is general in nature and is not a substitute for a proper assessment. Speak to a physiotherapist or your doctor before starting, and stop if your pain increases. If you notice any of the red flags on this page, see a doctor first.
?Quick answers
Lower Back Pain Quick Answers
Short answers to what people search most about lower back pain, from our physios in Bexley North and Marrickville.
Should I use ice or heat for lower back pain?
Heat, usually
Heat usually eases lower back pain and muscle spasm better than ice. Use a heat pack for 15 to 20 minutes, then move gently. Ice is fine too if you find it more comfortable.
What is the best sitting position for lower back pain?
Change position often
There is no perfect posture. The best position is usually your next one, so get up and move every 30 minutes or so. A small cushion behind your lower back can make sitting more comfortable.
What exercises help lower back pain?
Gentle movement, then strength
Walking, knee rocks and gentle stretches help early, then strengthening like bridges, squats and hip hinges. Our physio Bexley North team picks exercises that suit your back and your goals.
What is the best sleeping position for lower back pain?
Side, pillow between knees
Lying on your side with a pillow between your knees, or on your back with a pillow under your knees, suits most people. Try a few positions and use whatever lets you sleep best.
Can lower back pain go away on its own?
Often, yes
Most lower back pain improves within weeks, but it often comes back without the right exercise and habits. Our physio Marrickville team can speed up your recovery and help you prevent the next flare up.
When is lower back pain an emergency?
Rarely, check red flags
Get urgent medical care for numbness around the groin or bottom, new bladder or bowel problems, worsening leg weakness, or back pain with a fever. These are rare. For most lower back pain, a physio is the right first step.
When to See a Physio, a Doctor, or Get a Scan
Most lower back pain is not serious, but knowing the warning signs matters. Here is how your physiotherapist decides what you need.
✓Book a Physio If
These are the most common reasons people see us.
- Pain has lasted more than a few days
- It keeps coming back or flares with lifting
- It stops you working, training or sleeping
- Pain or tingling spreads into your buttock or leg
!See a GP or Hospital Now If
These red flags need urgent medical care.
- Loss of bladder or bowel control
- Numbness around the groin or inner thighs
- Leg weakness that is getting worse
- Fever, unexplained weight loss or a history of cancer
- Severe pain after a fall or accident
?Do You Need a Scan?
Most people with lower back pain do not.
- Scans often show normal age related changes that are not your pain
- We refer for an X ray or MRI only if red flags appear or you are not improving as expected
- If you need one, we liaise with your GP or specialist for you
Unsure if it is urgent? Call (02) 8021 0969
🏆 2026 Award Winner
Meet Your Award Winning Lower Back Pain Physios
Winners of Outstanding Health Improvement Services at the Bayside Local Business Awards 2026, helping lower back pain in Bexley North and Marrickville every day.
Julian De Rosa
Physiotherapist Head physio for Fraser Park FC with a Master of Physiotherapy. Has competed in ICN natural bodybuilding and is passionate about helping people with lower back pain and chronic pain.
Read bio →
Sam Nunan
Physiotherapist Head physio for the Wests Tigers reserve grade team in the NSW Cup, and formerly with the Canterbury Bulldogs junior pathways. Loves powerlifting, cricket and rugby league.
Read bio →
Ari Moushis
Physiotherapist An Ironman triathlete who is excellent with runners, cyclists and swimmers, with a background in powerlifting, tennis and golf.
Read bio →
Easy Ways to Access Lower Back Pain Physio
Claim your lower back pain physiotherapy on the spot with HICAPS and your health fund, or use a Medicare care plan, DVA, Workers Comp or CTP.
- 💳Private Health InsuranceAll major health funds. Claim on the spot if you have extras cover.
- 🩺Medicare Care PlanHave a GP care plan? Bring it along and we'll handle the rest.
- 🎖️DVAVeterans with a DVA referral are bulk billed.
- 👷Workers CompensationSIRA approved. We liaise with your doctor and insurer.
- 🚗Car Accident (CTP)SIRA approved CTP physiotherapy after a road accident.
- 🤝NDISSelf managed and plan managed participants welcome.
Not sure if you're covered? Call (02) 8021 0969 and we'll check for you.
Before You Book
Lower Back Pain Physio Questions, Answered
Quick answers about lower back pain physio in Bexley North and Marrickville. Still unsure? Call us on (02) 8021 0969 and we'll help you out.
Physio Bexley North
20 Shaw Street, Bexley North NSW 2207
Monday to Friday 7am to 7pm
Saturday 8am to 1pm
Physio Marrickville
4 Carrington Road, inside World Gym, Marrickville NSW 2204
Monday to Friday 8am to 7pm
Most lower back pain eases a lot within 2 to 6 weeks with the right care. Strength and confidence keep building for up to 3 months. Your physiotherapist will give you a clear timeline at your first visit.
No. You can book straight in at Bexley North or Marrickville. You only need a referral for a Medicare care plan, DVA, Workers Compensation or CTP.
Gentle movement usually helps lower back pain settle faster than bed rest. Short walks and changing position often are a great start, and we will show you what is safe right now.
Most people do not. Scans often show normal age related changes that are not the cause of pain. We refer you for imaging only when your symptoms or red flags call for it.
Many disc bulges settle well without surgery. Your physiotherapist calms the irritated area, then builds strength and movement so your back can handle load again.
Usually, yes, with the right changes. We adjust your training, often inside World Gym Marrickville, and build you back to full lifting.
Your first visit is a full 60 minutes, one on one. That gives us time to find the real cause and build a clear, structured plan.
Yes. We have HICAPS at both clinics, so you can claim on the spot. We also see Medicare care plan, DVA, Workers Compensation and CTP patients.
Ready to Feel Like Yourself Again?
Same day lower back pain physio in Bexley North and Marrickville, no referral needed, and an award winning team in your corner.
Find Your Lower Back Pain Physio
Two award winning clinics. Bexley North for Kingsgrove, Earlwood, Bardwell Park, Bexley and Rockdale. Marrickville inside World Gym for Dulwich Hill, Sydenham, Petersham, Tempe and the Inner West.
Physio Bexley North
20 Shaw Street, Bexley North NSW 2207
Monday to Friday 7am to 7pm, Saturday 8am to 1pm
Physio near
- Kingsgrove
- Bardwell Park
- Earlwood
- Bexley
- Rockdale
- Turrella
Physio Marrickville
4 Carrington Road, inside World Gym
Monday to Friday 8am to 7pm, private on site parking
Physio near
- Dulwich Hill
- Sydenham
- Petersham
- Newtown
- Tempe
- Enmore
Ready to Sit, Sleep and Lift Again?
Book a 60 minute lower back pain physiotherapy assessment in Bexley North, close to Kingsgrove, Earlwood and Bardwell Park, or Marrickville for Dulwich Hill, Sydenham and the Inner West. Same day appointments, no referral needed.
- 2026 Award Winner
- 5.0 from 240+ Google reviews
- Same day appointments
- No referral needed
- HICAPS claim on the spot
Got a Question? Contact Us
Not ready to book, or not sure if a lower back pain physio is right for you? Our admin team is happy to help.
Bexley North: Mon to Fri 7am to 7pm, Sat 8am to 1pmMarrickville: Mon to Fri 8am to 7pm