Why Does My Lower Back Hurt? Common Causes of Low Back Pain Explained

Understanding Low Back Pain: More Than Just an Annoying Ache

Lower back pain is one of the most common physical complaints, affecting people of all ages and activity levels. Whether it’s a dull ache that lingers throughout the day or a sharp, sudden pain that stops you in your tracks, low back discomfort can interfere with daily activities, work, and even sleep.

But why does it happen? And more importantly, what can be done about it?

Understanding the root causes of lower back pain is the first step in finding relief. From posture-related strain to more complex spinal conditions, let’s explore the most common reasons people experience back discomfort and what can help.

1. Poor Posture: A Silent Culprit Behind Back Pain

In today’s world, many people spend hours sitting at desks, looking down at phones, or lounging in positions that place stress on the spine. Poor posture is one of the leading causes of lower back discomfort and can result in:

✅ Increased strain on the spine and supporting muscles
✅ Misalignment of the lower back
✅ Tightness in the hip flexors and hamstrings
✅ Weak core muscles that fail to support the back properly

How to Fix It:

• Check your desk setup: Ensure your chair supports your lower back, and keep your screen at eye level to avoid hunching.

• Take breaks: Stand up, stretch, and walk around every 30 minutes if you work at a desk.

• Strengthen your core: A strong core provides better support for your lower back and helps maintain proper posture.

2. Muscle Strain and Overuse: The Impact of Daily Movements

Lifting something heavy with poor technique, sudden twisting movements, or even overdoing it during exercise can cause strain in the muscles and ligaments supporting the lower back. This type of strain often leads to:

✔️ Muscle stiffness and tenderness
✔️ Difficulty moving freely
✔️ Pain that worsens with activity but improves with rest

How to Fix It:

• Apply heat or ice: Ice can help reduce swelling in the first 48 hours, while heat can soothe muscle tension afterward.

• Gentle stretching: Simple stretches like knee-to-chest or child’s pose can help ease tight muscles.

• Gradual strengthening: Strengthening exercises that target the lower back, core, and hips can prevent future strain.

3. Herniated or Bulging Discs: Pressure on the Nerves

Between each vertebra in the spine are discs that act as cushions, absorbing shock and allowing movement. When one of these discs bulges or ruptures, it can press on surrounding nerves, causing pain, numbness, or tingling sensations that may radiate down the legs (a condition often referred to as sciatica).

Symptoms of a Herniated Disc:

✔️ Sharp or shooting pain in the lower back
✔️ Numbness or tingling in the legs or feet
✔️ Pain that worsens with bending, sitting, or lifting

How to Fix It:

• Controlled movements: Avoid heavy lifting and excessive bending to reduce pressure on the affected disc.

• Physiotherapy exercises: Guided stretches and strengthening routines help stabilise the spine and support recovery.

• Manual therapy: Techniques such as spinal mobilisation can help improve movement and reduce discomfort.

4. Sciatica: Nerve Pain That Travels Down the Leg

Sciatica occurs when the sciatic nerve, which runs from the lower back down to the legs, becomes irritated or compressed. This can cause:

⚡ Sharp, burning pain that radiates down one leg
⚡ Tingling or numbness in the buttocks, thigh, or foot
⚡ Pain that worsens when sitting for long periods

How to Fix It:

• Gentle movement: Avoid sitting for too long and incorporate light stretches.

• Targeted physiotherapy: Strengthening the glutes, core, and hip stabilisers can ease pressure on the sciatic nerve.

• Postural awareness: Sitting with proper back support and avoiding crossing the legs can help reduce flare-ups.

5. Arthritis and Degenerative Disc Disease: Age-Related Wear and Tear

As the body ages, spinal discs naturally lose fluid and elasticity, leading to conditions like osteoarthritis and degenerative disc disease. This can result in:

✔️ Persistent stiffness and discomfort
✔️ Reduced mobility, especially in the morning
✔️ Pain that worsens with prolonged activity or standing

How to Fix It:

• Gentle movement therapy: Exercises that improve flexibility and mobility help reduce stiffness.

• Joint-friendly activities: Swimming, walking, and yoga can help keep the back strong without excessive strain.

• Physiotherapy treatments: Hands-on techniques and guided movement programs can help slow progression and ease discomfort.

6. Sacroiliac Joint Dysfunction: The Hidden Source of Low Back Pain

The sacroiliac (SI) joints connect the lower spine to the pelvis and play a crucial role in absorbing impact during movement. When these joints become inflamed or misaligned, they can cause pain in the lower back and hips, sometimes mimicking symptoms of sciatica.

How to Fix It:

• Strengthen the supporting muscles: A focus on glute and core exercises can stabilise the SI joint.

• Correct posture and movement habits: Reducing uneven weight distribution can ease pressure on the joint.

• Hands-on therapy: Manual therapy techniques can help restore proper movement in the SI joint.

When Should You Seek Help for Lower Back Pain?

If low back pain is persistent, limiting daily activities, or radiating down the legs, it’s time to seek professional guidance. Physiotherapy can help by:

✅ Identifying the root cause of the discomfort
✅ Using hands-on techniques to relieve tension and improve mobility
✅ Designing a personalised plan to strengthen the back and prevent future issues

Lower back pain can be frustrating and disruptive, but the good news is most cases can be improved with the right approach.

Final Thoughts: Take Control of Your Back Health

Understanding why your lower back hurts is the first step in finding lasting relief. Whether it’s posture, muscle strain, nerve compression, or wear and tear, taking proactive steps can help you move better, feel stronger, and prevent future pain.

📅 Struggling with lower back pain? Book an assessment at Proactive Physiotherapy and get back to moving freely!

💡 Small changes today can make a big difference tomorrow.