Why Do We Experience Lower Back Pain? Discover the Most Effective Ways to Find Relief

Table of Contents

1. Introduction – Where Does Lower Back Pain Come From?

2. Anatomy of the Lower Spine

3. Most Common Causes of Lower Back Pain

4. Accompanying Symptoms and When to See a Specialist

5. Most Effective Pain Relief Methods

   • Stretching and Strengthening Exercises

   • Physiotherapy Treatments

   • Changing Daily Habits

6. How to Prevent Pain from Returning

7. Summary

1. Introduction – Where Does Lower Back Pain Come From?

The lower spine (known as the lumbar region) is under significant strain nearly every day. Prolonged sitting, poor posture, overexertion during workouts, or lifting heavy objects—all of these can lead to different types of pain and discomfort.

As a physiotherapist working with physically active people for years, I often hear the question: “Why does my lower back still hurt?” My goal is always to identify not just the symptom, but its underlying cause. In many cases, pain in the lower back stems from a series of small everyday mistakes—from lack of movement and stress, to poor diet and incorrect exercise techniques.

The key message is: lower back pain doesn’t always indicate a serious condition. More often, it’s your body’s way of telling you something is wrong—and that it's time to make some lifestyle changes.

2. Anatomy of the Lower Spine

The lumbar spine (L1–L5) consists of five large vertebrae that bear the brunt of the body’s weight. Below them are the sacrum and coccyx, but it’s the lumbar region we most commonly associate with “back pain.”

The intervertebral discs (commonly known as discs) in this area are relatively thick, providing cushioning and flexibility. However, if they become overloaded, they may bulge (a protrusion), and in severe cases, herniate (disc herniation).

Muscles supporting the lumbar spine also play a vital role in posture and spinal stability—especially the paraspinal muscles, abdominal muscles (especially the transverse abdominis), and the glutes.

3. Most Common Causes of Lower Back Pain

1. Sedentary lifestyle
   Spending long hours sitting weakens stabilizing muscles, tightens certain areas, and causes overload.

2. Poor posture
   Slouching, jutting the head forward, or tilting the pelvis can place undue stress on the lumbar region.

3. Improper exercise technique
   Whether at the gym or during fitness classes, poor pelvic and spine alignment can lead to injuries—especially during squats, deadlifts, or overhead presses.

4. Lifting heavy objects incorrectly
   Sudden lifting of heavy boxes or bags with a rounded back can trigger sharp pain or a "twinge."

5. Lack of physical activity
   Ironically, avoiding movement doesn’t protect your spine. On the contrary, muscles weaken, joints stiffen, and pain may worsen.

6. Sports overuse injuries
   Intense training without proper recovery can lead to accumulated micro-injuries.

7. Stress and muscle tension
   Stress often causes tension in the back and abdominal muscles, intensifying lower back discomfort.

8. Structural abnormalities
   Conditions like spondylolisthesis, facet joint degeneration, or spinal stenosis require specialist diagnosis and treatment.

4. Accompanying Symptoms and When to See a Specialist

• Pain radiating to the buttock or leg: may indicate sciatica or nerve compression.

• Numbness, tingling, or muscle weakness in the legs: signs of possible nerve root irritation.

• Pain that disrupts daily functioning: if it interferes with walking or working.

• Persistent pain despite home remedies: if there’s no improvement after 2–3 weeks, consult a specialist.

Urgent symptoms: Loss of bladder/bowel control, significant leg weakness, or other neurological signs require immediate medical attention.

5. Most Effective Pain Relief Methods

Stretching and Strengthening Exercises

The goal is to restore muscle balance—strengthening weak areas and stretching tight ones. Examples include:

• Child’s Pose (Yoga): Sit on your heels, knees hip-width apart, reach forward, and lower your chest to the floor to stretch the lower back.

• Cat-Cow Stretch: On all fours, round your spine up (exhale), then drop your belly (inhale).

• Glute Bridge: Lie on your back, knees bent, feet flat. Lift hips, engage glutes and core, hold, then lower.

• Plank: On forearms and toes, keep your body in a straight line, tighten core and glutes.

Recommended frequency: 3–4 times per week, gradually increasing repetitions.

Physiotherapy Treatments

• Therapeutic massage: loosens tight muscles and improves circulation.

• Manual therapy: joint mobilization or manipulation to restore spinal motion.

• Kinesiotherapy: personalized exercises under physiotherapist supervision.

• Physical modalities: ultrasound, laser, magnetic field, or TENS therapy for pain relief.

Changing Daily Habits

• Ergonomics: Use a proper chair and desk. Monitor at eye level, feet flat on the floor.

• Take regular breaks from sitting: Stand, walk, or stretch every hour.

• Safe lifting techniques: Keep your back straight, bend your knees, hold the load close.

• Healthy lifestyle: Balanced diet, maintaining a healthy weight, and managing stress.

6. How to Prevent Pain from Returning

• Keep up with preventive exercises: Continue movement routines even after the pain subsides.

• Avoid prolonged immobilization: The spine needs movement—try swimming, walking, or yoga.

• Prioritize recovery: Good sleep and rest are essential for spinal health.

• Schedule check-ups: If you're prone to back pain, consider periodic visits to a physiotherapist.

7. Summary

Lower back pain can be effectively managed by understanding its cause and taking the right steps. The most important thing is to listen to your body and act early—movement, ergonomics, strengthening exercises, and proper rest can work wonders.

Remember: Every case is unique. If your pain worsens or is accompanied by worrying symptoms, don’t hesitate to seek professional help. A healthy spine is key to well-being and quality of life—take care of it today!

(This article is for informational purposes only and does not replace medical advice. If you’re in doubt, in pain, or injured—consult a doctor or physiotherapist.)