The Causes of Lower Back Pain and How to Treat It

Lower back pain is a worldwide health complaint, affecting people of all ages and lifestyles, and often interferes with daily routines and overall quality of life.

This article will explore the most common causes of lower back pain, highlight why even mild discomfort shouldn't be overlooked and outline effective methods for relieving and managing pain over the long term.

What is Lower Back Pain?

Lower back pain commonly affects the area between the lower ribcage and the buttocks. It can range from a dull, constant ache to a sudden, sharp sensation that makes movement difficult.

Leading Causes of Lower Back Pain

Poor Posture

Spending extended periods sitting or standing in improper positions, such as slouching at a desk or hunching over a phone, can place abnormal stress on the spine and its supporting muscles. Over time, this strain can lead to muscular fatigue and discomfort. You're especially vulnerable if you work long hours at a computer or frequently lift objects incorrectly.

Muscle Imbalance

Muscle imbalances occur when opposing muscle groups, such as the hip flexors and hamstrings, are not equally strong or flexible. This can alter alignment and movement patterns, causing undue stress on the lower back. For example, tight hip flexors can tilt the pelvis forward, exaggerating the spine's natural curve and placing additional stress on the lumbar vertebrae, which can lead to chronic pain or injury over time.

Injuries

Injuries such as sprains, strains and herniated discs are major contributors to lower back pain. They may occur suddenly from lifting heavy objects incorrectly, falling, or during sports activities, resulting in inflammation, stiffness, pain, or nerve compression that triggers symptoms such as numbness or tingling.

Medical Issues

Medical conditions such as scoliosis, kyphosis, lordosis, herniated discs, sciatica, spinal stenosis, infections, or arthritis can cause severe and persistent lower back pain, which differs from non-specific pain. For instance, sciatica involves nerve compression and can cause shooting pain down the leg, while degenerative diseases like osteoarthritis can erode cartilage, leading to stiffness and inflammation.

Why Lower Back Pain Should Never be Ignored

Reduces Mobility

Untreated lower back pain can significantly impact one's ability to perform basic tasks, such as walking, bending, or lifting. Over time, this can lead to muscle deconditioning and joint stiffness, exacerbating the pain and contributing to a cycle of reduced mobility. Whether the pain is mild or severe, early intervention helps maintain physical function and prevents a sedentary lifestyle, which can have long-term health consequences, especially as one ages.

Overcompensating Other Muscles and Joints

Compromising for back pain by shifting stress to other muscles and joints can cause new pain or injuries in areas like the hips, knees or upper back. For instance, limping due to back discomfort might place undue strain on one leg, leaving you with knee or ankle issues.

Addressing the root cause of lower back pain early can help prevent further discomfort and ensure that the body maintains proper movement patterns and alignment, thereby avoiding a domino effect of biomechanical problems.

Longer Recovery

Leaving minor aches to worsen can weaken muscles, cause persistent inflammation, and lead to structural changes, making lower back pain harder to reverse. Simple measures, such as rest, posture correction, low-impact exercise, and stretches, can help minimise downtime and complications.

Affects Mental Health

When chronic pain limits your ability to work or enjoy everyday activities, it can create a sense of helplessness and lead to frustration, anxiety, disrupted sleep and even depression. Over time, the emotional strain can lead to loneliness and disconnection from others. Therefore, it’s essential to seek support early before the pain starts to take control of your life.

Treatment to Consider for Lower Back Pain

Self-Help

As much as it feels good to stay bed-bound, you must prevent doing so, for it can cause flare-ups and further stiffness. Instead, incorporate gentle movement, good posture and hot or cold therapy as part of your recovery journey. To strengthen your back and build resilience and flexibility in your spine, try incorporating core-strengthening exercises, yoga, and gentle aerobic activities. You may also wish to educate yourself about proper lifting techniques to avoid putting too much strain on the lower back in the future.

Osteopathy

Osteopathy considers how the body functions, focusing on the musculoskeletal system and uses hands-on techniques to relieve pain, improve movement and promote overall wellness.

These may include soft tissue manipulation, joint mobilisation and stretching to improve circulation, reduce tension and restore mobility. This method is particularly beneficial for those with persistent, nonspecific back pain.

Physiotherapy

A physiotherapist evaluates posture, movement patterns and muscle function to develop a personalised rehabilitation program that strengthens core muscles, improves posture and prevents recurrence. Techniques may include manual therapy, guided exercises, stretching routines, and education on body mechanics. Physiotherapy treatment is designed to help you take control of your own recovery and maintain your spinal health over the long term.