What is low back pain?
The anatomy of the lower back
The lower back is made up of five vertebrae, separated by discs that absorb strain, and surrounded by a powerful muscle network (spinal erectors, quadratus lumborum, deep abdominals) that stabilises the trunk with every movement. Low back pain refers to any pain felt in this region, from the lower back down to the top of the buttocks. In more than 90% of cases in athletes, it’s described as “non-specific” or “common” low back pain: it isn’t linked to a serious structural injury, but to mechanical overload of this region.
Why does this area become painful?
Pain most often appears when the lower back is subjected to a repeated or sudden load beyond its capacity to adapt at a given moment: a flexion-rotation movement under load, a training volume increased too quickly, lack of sleep, stress or a period of general fatigue can all temporarily lower this tolerance threshold, without any structural “malfunction” of the back.
Which sports contribute to low back pain?
All sports that place heavy load or repeated rotation on the trunk carry a particular risk:
- Strength training and weightlifting (deadlift, squat)
- Golf and other trunk-rotation sports
- Rowing
- High-volume running
- Combat and contact sports
- CrossFit with heavy loads
Treating low back pain in rehab with a sports physio
The goal of treatment is to help you stay active despite the pain, by progressively strengthening the lower back and correcting overload factors, rather than waiting for the pain to disappear completely before moving.
- 1Understanding your pain and reassurance
- 2Staying appropriately active from the start
- 3Mobility of the lumbar spine and pelvis
- 4Deep core strengthening
- 5Strengthening the spinal erectors
- 6Overall posterior chain strengthening
- 7Correcting the at-risk sporting movement
- 8Strengthening under sport-specific load
- 9Progressive return to your sport
- 10Return to competition
Why the physio’s initial assessment matters
During the initial assessment, the physiotherapist first aims to rule out the rare warning signs (intense night pain, loss of strength in a leg, urinary problems), then identifies the movements and loads that reproduce the pain, as well as the wider context (sleep, stress, recent training volume).
“The back isn’t fragile: it’s built to move, bend and carry load, even when it hurts.”
Strengthening and movement, the cornerstones of treatment
Strengthening the deep core and spinal erectors, combined with staying regularly active rather than immobilisation, is currently the most scientifically documented treatment for common low back pain. Staying active, even with moderate pain, speeds up recovery compared with strict rest.
In brief
- Staying appropriately active from the start
- Deep core strengthening
- Strengthening the spinal erectors
- Gradual return: mobility, then load, then sport
Ready to take your low back pain seriously?
Start the HOPP programme designed by sports physios.
Should you rest or keep playing sport?
Strict rest is now discouraged in the vast majority of cases of common low back pain: it delays recovery and can reinforce fear of movement. It’s better to temporarily adjust the intensity of your activities while staying active, and start progressive strengthening as soon as possible.
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When should you see a specialist for low back pain?
A prompt medical consultation is recommended in the case of unusually intense night pain, loss of strength or numbness in a leg, loss of bladder or bowel control, or accompanying fever. Outside of these rare signs, low back pain that persists beyond four to six weeks despite active care also warrants a further opinion.
The HOPP care programmes to treat your low back pain and get back to sport
Low back pain requires active support that combines progressive strengthening with staying in motion. HOPP offers you a precise exercise programme, allowing you to get back to your activities as quickly as possible.
The programme runs from 3 to 9 weeks depending on the injury and ends with a reconditioning phase allowing a return to competition in the best possible conditions. Each programme is designed by the HOPP team, made up of two sports physiotherapists who are experts in assessing and treating athletes. You’ll also find theoretical content throughout your progression, so you master every aspect of your recovery and can adjust your treatment independently. If needed, our team of physiotherapists is on hand to support you.
Essential
FROM INJURY TO
BACK TO YOUR ACTIVITIES
59€
One-time payment
“AT YOUR OWN PACE WITH
DAILY ADAPTATION”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
Performance
TO GET BACK TO SPORT
IN THE BEST CONDITIONS
79€
One-time payment
“GET BACK TO YOUR LEVEL
WITHOUT RISK OF RELAPSE”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
Expert
PERSONALISED VIDEO-CALL
SUPPORT, ANY TIME
149€
One-time payment
“A PHYSIO
WHENEVER YOU NEED”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility, Strengthening, Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
- + 2 video calls with an expert sports physio / return check-up
A programme that adapts to you every day
Every day, how you feel (RPE) is factored in to automatically adjust the rest of your programme: more load if all is well, a bit less if your back is complaining. This daily personalisation is what makes the difference compared to a fixed, paper-based programme.
Ready to start your programme?
Join the HOPP support programme designed by sports physios.
F.A.Q
Does the HOPP programme replace a medical consultation?
No. HOPP is a support and rehab tool designed by sports physiotherapists, but it doesn’t replace a doctor’s opinion. If in doubt, or if the pain persists, see a health professional.
Is the programme suited to all sporting levels?
Yes. Every programme is personalised to your sport, your level and how you feel each day, whether you’re a recreational athlete or preparing for competition.
Does my low back pain mean I have a herniated disc?
Not necessarily. The vast majority of low back pain, even in athletes, is described as common and isn’t linked to a symptomatic herniated disc. Only certain specific signs (pain radiating down the leg along a clear nerve pathway) point towards this possibility.
Can I keep playing sport with low back pain?
In the vast majority of cases, yes, by temporarily adjusting intensity and avoiding movements that clearly reproduce the pain, while starting strengthening work alongside it. Staying active is in fact recommended.
How long does it take to recover from low back pain?
Most common low back pain improves significantly within a few weeks with active care. Some pain can recur in episodes, which is common and doesn’t mean it’s getting worse.
Should I avoid lifting or bending?
No, systematically avoiding these movements reinforces fear of movement and doesn’t help recovery. The back needs to relearn how to bend and carry load progressively, which is precisely part of the treatment.
