By: Dr Ruslan Pashchenko
Updated:December 22, 2024

17 Causes of Lower Back Pain and a Simple Exercise

Lower back pain affects millions of people and can result from a variety of factors. Understanding the causes and implementing targeted solutions can alleviate discomfort and prevent chronic issues. Below, we outline 17 common causes of lower back pain and a simple exercise for relief.

1. Poor Posture

Prolonged sitting or standing with improper posture can strain the lower back. Maintaining an ergonomic workspace and taking breaks to stretch can reduce this strain.

2. Muscle Spasms

Spasms in the iliopsoas or other deep muscles often result from stress or overuse. Stretching and relaxation techniques can help release tension in these areas.

3. Inflammation

Chronic inflammation, often due to poor diet or autoimmune conditions, can lead to persistent back pain. Reducing inflammatory foods and incorporating anti-inflammatory options like turmeric can be beneficial.

4. Sedentary Lifestyle

Inactivity weakens core and back muscles, making them more susceptible to pain. Regular exercise strengthens these muscles and improves flexibility.

5. Herniated Discs

A slipped or herniated disc can compress nerves, causing lower back pain and radiating discomfort in the legs. Physical therapy is often recommended for recovery.

6. Visceral Fat

Excess abdominal fat can strain the lower back by altering the body’s center of gravity. Maintaining a healthy weight can relieve this pressure.

7. Stress and Emotional Factors

Chronic stress and anxiety often manifest physically as back pain. Stress management techniques, such as mindfulness or yoga, can reduce these effects.

8. Dehydration

Insufficient hydration affects spinal discs and reduces their ability to cushion the vertebrae. Drink adequate water daily to maintain spinal health.

9. Flat Feet

Flat feet alter biomechanics, increasing strain on the lower back. Using supportive footwear or custom orthotics can help.

10. Kidney Issues

Pain radiating to the lower back can be a sign of kidney problems. If accompanied by other symptoms, consult a healthcare provider.

11. Pregnancy and Postpartum Changes

Hormonal changes and weight shifts during pregnancy can strain the lower back. Postpartum exercises can help restore balance and strength.

12. Previous Injuries

Scar tissue or improperly healed injuries can lead to chronic back pain. Manual therapy and targeted exercises can address these issues.

13. Weak Core Muscles

A weak core increases the load on the lower back. Strengthening the abdominal muscles improves support and reduces pain.

14. Sciatica

Compression of the sciatic nerve can cause sharp pain in the lower back and legs. Gentle stretches and physical therapy can provide relief.

15. Structural Imbalances

Leg length discrepancies or spinal curvature issues can cause chronic pain. Addressing these with orthotics or therapy can help.

16. Overtraining

Overloading the lower back during weightlifting or other activities can lead to pain. Ensure proper form and adequate rest between workouts.

17. Improper Footwear

Wearing unsupportive shoes can misalign the body and strain the back. Opt for shoes with good arch support and cushioning.

Simple Exercise for Relief

A quick way to relieve lower back tension is by using gentle percussion techniques. Here's how:

1. Lie on a flat surface.
2. Have a helper use a soft object (e.g., a cork) to lightly tap the areas around your lower back.
3. Ensure the tapping is gentle and not painful.

This promotes lymphatic drainage and reduces tension, improving flexibility and comfort.

Conclusion

Lower back pain has many causes, but understanding these can help you take proactive steps to manage and prevent it. Incorporate regular exercise, maintain hydration, and seek professional advice for persistent pain.