Low Back Pain & Sciatica Physiotherapy
Whether it's a constant ache, sharp pain with movement, or shooting discomfort down your leg, low back pain and sciatica are some of the most common, and most treatable, conditions we see. Our North Shore physio team will find the root cause and build a plan to fix it.
ACC ACCREDITED
NO REFERRAL REQUIRED
Does Any of This Sound Familiar?
Dull, persistent ache in your lower back
Sharp pain when you stand up or bend forward
Tingling or numbness down one leg
Stiffness first thing in the morning
Pain that flares up after sitting for too long
Sciatica that makes walking uncomfortable
Lower back pain that keeps coming back
What's Actually Going On?
Low back pain is one of the most common reasons people visit a physiotherapist, and it's also one of the most misunderstood. The lower back is a complex, load-bearing structure that absorbs force, supports your entire upper body, and is involved in almost every movement you make. Pain in this area can stem from a number of different sources: muscle strain, disc irritation, joint stiffness, poor posture habits, or the way you habitually move and load your body day to day. There's an important distinction between acute and chronic low back pain. Acute pain comes on suddenly, often after a specific movement or incident, and typically settles within a few weeks with the right treatment. Chronic low back pain persists for three months or longer, and is often driven less by tissue damage and more by underlying movement dysfunction, weakness, or sensitisation of the nervous system. Both respond well to physio, but the approach is different. Sciatica is a specific type of low back pain where the sciatic nerve, which runs from your lower spine down through your glutes and legs, becomes irritated or compressed. This produces the distinctive shooting, burning, or tingling sensation that travels down one or both legs. It can range from mildly annoying to seriously debilitating, and is often caused by a disc bulge, tight piriformis muscle, or narrowing of the spinal canal. The good news? In the vast majority of cases, low back pain and sciatica respond very well to physiotherapy. You don't have to just manage it. With the right treatment plan, most people see meaningful improvement within weeks.
Common Causes of Low Back Pain & Sciatica
Low back pain rarely has a single cause. These are some of the most common contributing factors we see at the clinic.
Muscle Strain or Spasm
One of the most frequent culprits. Overexertion, sudden awkward movements, or simply lifting something the wrong way can strain the muscles and ligaments supporting the spine, causing pain and protective spasm.
Disc Bulge or Herniation
The discs between your vertebrae act as shock absorbers. When one bulges or herniates, it can press on nearby nerves, causing local back pain and, if the sciatic nerve is involved, radiating pain down the leg.
Poor Movement Patterns
Repetitive movements or sustained postures that place uneven load on the spine can gradually cause pain over time. This is especially common in people who sit for long periods, do heavy manual work, or train with poor technique.
Weak Core & Glute Muscles
The core and glutes are the primary stabilisers of the lower back. When they're weak or not activating properly, other structures have to compensate, which often leads to overload and pain.
Piriformis Tightness
The piriformis is a small muscle deep in the glute that sits close to the sciatic nerve. When it becomes tight or inflamed, it can compress the nerve and produce sciatica-like symptoms down the leg.
Degenerative Changes
Age-related wear on the discs and joints of the spine is normal, but in some people it can contribute to stiffness, pain, and nerve irritation. This doesn't mean the pain is inevitable or untreatable.
Stress & Sleep
Chronic stress and poor sleep have a well-documented effect on pain sensitivity. People experiencing high stress or poor sleep often find their back pain is more intense and harder to shift, even when the physical cause is relatively minor.
How We Treat Low Back Pain & Sciatica
Everyone's back is different, so we'll build a treatment plan around you: your body, your goals, and your lifestyle.
Assessment & Diagnosis
Before we treat anything, we find out exactly what's causing your pain. Through a thorough physical assessment and a look at how you move, we'll identify the root cause, whether that's a disc issue, muscle imbalance, nerve irritation, or something else entirely.
Manual Therapy & Soft Tissue Work
Hands-on treatment is often the fastest route to relief. We use joint mobilisation, soft tissue release, and manipulation techniques to reduce pain, ease muscle guarding, and restore normal movement to your spine.
Weak or poorly activated muscles around the core, hips, and glutes are a common driver of low back pain. We'll design a progressive strength programme that addresses these weaknesses and helps prevent the pain from returning.​
For persistent muscle tension or nerve-related pain, dry needling and acupuncture can be a highly effective addition to your treatment. We bridge Eastern and Western techniques to reduce pain and support your recovery.
Often, low back pain is made worse by habitual movement patterns: the way you sit, lift, or carry yourself. We'll help you identify and correct these patterns so you're not just recovering, but building a body that's more resilient long-term.
What to Expect at Your Appointment
1. Consultation
We take the time to understand your pain, your history, and your goals, so we know exactly what we're working with.
3. Treatment & Rehab
A combination of hands-on therapy and targeted exercises, delivered in our clinic and on-site rehab gym.
2. Personalised Plan
We design a personalised treatment plan based on your assessment findings and what you want to get back to doing.
4. Education & Prevention
We'll set you up with a home exercise programme and the knowledge to keep your back strong and pain-free long after you leave us.
Why Choose The Physio Co?
Based in Wairau Valley, we're Auckland's North Shore physio team.
We find the root cause, not just the symptom. Our evidence-based approach means lasting results, not short-term relief.
On-site rehab gym, so treatment and rehab happen together, in real time.
Our team are athletes and coaches themselves. We know what it means to want your body performing at its best.
Where to Find Us
46a Porana Road, Wairau Valley
Auckland 0627
New Zealand
Monday - Friday: 7am - 7pm
Saturday: By Appointment Only
Sunday: Closed
Low Back Pain & Sciatica FAQs
When Should You See a Physio For Back Pain?
A lot of people wait longer than they should before seeing a physio, assuming their back will sort itself out. Sometimes it does. But there are clear signs that it's time to get it looked at properly.
You should book an appointment if:
-
Your pain has lasted more than a week or two without improving
-
The pain is severe enough to affect your sleep, work, or daily activities
-
You have tingling, numbness, or weakness travelling into your leg
-
Your pain keeps coming back, even after it seems to settle
-
You've tried rest, heat, or over-the-counter pain relief and it's not helping
-
Your pain started after a fall, accident, or sudden movement
In rare cases, back pain can be a sign of something more serious. You should seek urgent medical attention if you experience loss of bladder or bowel control, numbness in the groin or inner thighs, or severe pain that came on with no apparent cause. These symptoms are uncommon, but important to know about. For most people, the sooner you get assessed, the sooner you can start making progress. Don't wait until it becomes unbearable.
ACC ACCREDITED
NO REFERRAL REQUIRED
What You Can Do in the Meantime
While there's no substitute for a proper assessment, there are things you can do at home to manage your symptoms and support your recovery.
TIP 1
Keep Moving (Gently)
Complete rest is rarely the answer for back pain. Short, gentle walks help maintain circulation and prevent the muscles around your spine from stiffening up. Aim for 10-15 minutes a few times a day, and stop if your pain significantly worsens.
TIP 2
Try Knees-to-Chest Stretches
Lying on your back, slowly draw both knees to your chest and hold for 20-30 seconds. This gently decompresses the lower spine and can provide temporary relief from stiffness and aching.
TIP 3
Apply Heat for Stiffness, Ice for Acute Pain
In the first 48-72 hours after an injury or flare-up, ice can help reduce inflammation. After that, heat is generally better for loosening tight muscles. A heat pack on your lower back for 15-20 minutes can make a real difference to comfort and mobility.
TIP 4
Check Your Sitting Position
Prolonged sitting is one of the most common aggravators of low back pain. If you work at a desk, make sure your hips are level with or slightly above your knees, your feet are flat on the floor, and your lower back has some support. Get up and move every 20 minutes
TIP 5
Avoid Prolonged Bed Rest
It can be tempting to lie down and wait for the pain to pass, but extended bed rest tends to make back pain worse, not better. Keep moving as much as your pain allows, and try to maintain as much of your normal routine as possible.
We are a registered ACC provider for physiotherapy in Auckland
Yes, we are ACC accredited. To find out if you are eligible or for more information, click here.
Note: these tips are general guidance only and may not be appropriate for every type of back pain. Your physio will give you specific advice based on your individual assessment.
Related Services
Evidence-based assessment, diagnosis and treatment for a wide range of musculoskeletal conditions.
Effective for nerve-related pain, muscle tension, and supporting recovery.
Identify the movement patterns that may be contributing to your back pain and correct them.
Recovering from spinal surgery? We'll guide you through a step-by-step programme to get you back on your feet.
