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.

Whether it strikes the upper, middle, or lower back, back pain is one of the most common sources of discomfort among adults. The modern lifestyle—dominated by desk jobs, inactivity, and chronic stress—greatly contributes to muscular tension and strain on the spine. As a physiotherapist and personal trainer, I often work with clients who treat chronic back pain as something “normal.” Thankfully, for most of them, the right exercises, habit changes, and mindful prevention strategies can make a world of difference.

The lower back area includes the lumbar spine and the sacrum (S1–S5). This region is where the lumbar vertebrae connect to the pelvis through the sacroiliac joints. Due to this connection, the lower back is crucial for transferring weight from the upper body to the legs and vice versa. When something goes wrong in the "lower back," it can affect the entire movement mechanics. You may feel stiffness while walking, pain when bending down, or difficulty getting out of bed.

A burning sensation in the interscapular region is often described as a "burning line" running along the thoracic spine. It may be accompanied by stiffness or even mild radiating pain toward the front of the chest. From my experience, patients with a burning back pain often report difficulty taking deep breaths, which results from tension in the intercostal and paraspinal muscles.

When we feel back pain, especially of moderate intensity, many people turn to ointments and gels as a first line of relief. The main benefit of this approach is the ease of application and local effect – active substances penetrate the skin, reaching the painful area. However, it's important to remember that even the best ointment won’t solve a problem that stems from improper movement patterns or a serious intervertebral disc injury. Use ointments mainly as a complementary therapy or as a way to get temporary relief.

Pain located just above the buttock line can vary in intensity, from a mild pulling sensation when bending to sharp pain when trying to straighten up. It is often referred to as "sacral pain" or "lower back pain." It frequently accompanies a feeling of "stiffness" throughout the lumbar region.

It's often accompanied by limited shoulder movement or a feeling that the upper back is “locked up.” In my work with patients, I often see this kind of pain linked to prolonged sitting or poor chest positioning during weight training.

"Lower back pain" is a common term used to describe discomfort in the lumbar and sacral areas. Often, it is interchangeable with "lower back discomfort." This pain can affect areas from the last lumbar vertebrae to the sacroiliac joints, regions crucial for stabilizing the torso. When experiencing lower back pain, people often notice limited mobility, making it difficult to perform simple daily tasks like bending or getting up.

It's often accompanied by limited shoulder movement or a feeling that the upper back is “locked up.” In my work with patients, I often see this kind of pain linked to prolonged sitting or poor chest positioning during weight training.

Pain in the side of the lower back often appears after a long day of sitting at a desk, a long car trip, or intense exercise. It can be sharp, pulling, or dull. Many of my patients describe this discomfort as a "pulling sensation on the side" when bending or rotating their torso. It’s important to note that this isn’t always a serious injury—often, rest and appropriate exercises are enough to alleviate the pain.