Top Causes of Lower Back Pain (and How to Fix Them)
Lower back pain is one of the most common reasons people seek healthcare support—and for good reason. Whether it’s a dull ache that lingers or a sharp pain that stops you in your tracks, lower back pain can have a huge impact on your daily life.
The good news? Most causes of lower back pain can be treated effectively once you know what’s behind it. In this article, we’ll break down the top causes of lower back pain and what you can do to fix them.
1. Poor Posture
Sitting or standing with poor posture puts extra strain on your lower back muscles and spinal discs. Over time, this can lead to discomfort, stiffness, and even chronic pain.
Common posture mistakes include:
Slouching at your desk
Standing with your weight shifted unevenly
Hunching over your phone or laptop
How to fix it:
Adjust your workstation ergonomics to support a neutral spine
Take regular breaks to move and stretch
Strengthen your core muscles to support better posture
2. Muscle Strains and Sprains
Muscle strains happen when the muscles or ligaments in your lower back are overstretched or torn, often from lifting something heavy or making a sudden awkward movement.
You might notice:
Sharp pain during movement
Stiffness or spasms in the lower back
Difficulty bending or twisting
How to fix it:
Rest and avoid heavy lifting
Apply ice to reduce inflammation in the first 48 hours, then switch to heat
See a chiropractor or physiotherapist for manual therapy and targeted exercises
3. Herniated or Bulging Discs
Spinal discs act as cushions between your vertebrae. If one of these discs slips out of place or ruptures, it can press on nearby nerves and cause pain, numbness, or weakness.
Signs of a disc issue:
Pain that radiates down one leg (sciatica)
Tingling or numbness in the leg or foot
Pain that worsens with sitting or bending
How to fix it:
Chiropractic care can help relieve pressure on the affected nerve
Core strengthening exercises can provide better spinal support
In some cases, advanced therapies like decompression or dry needling may assist recovery
4. Sedentary Lifestyle
If you spend most of your day sitting—whether at a desk, in the car, or on the couch—your lower back muscles can weaken over time. A sedentary lifestyle is a leading contributor to lower back pain.
Signs you need more movement:
General stiffness in the lower back
Fatigue after sitting for long periods
Pain that eases after stretching or moving
How to fix it:
Incorporate regular walking breaks throughout your day
Start a low-impact exercise routine (like swimming or Pilates)
Focus on strengthening your glutes, core, and lower back muscles
5. Degenerative Disc Disease
As we age, the spinal discs naturally wear down. This wear and tear is called degenerative disc disease and can cause chronic lower back pain for some people.
Symptoms may include:
Persistent aching or sharp pain in the lower back
Pain that flares up with bending, twisting, or lifting
Reduced flexibility in the spine
How to fix it:
Chiropractic care can improve joint mobility and relieve pressure
Strength training and gentle movement can protect the spine
Pain management strategies, including manual therapy, can help maintain quality of life
6. Sacroiliac (SI) Joint Dysfunction
The sacroiliac joints connect the spine to the pelvis. If these joints become inflamed or move incorrectly, it can cause pain in the lower back and buttocks.
SI joint pain often feels like:
Sharp or aching pain on one side of the lower back
Pain when standing up from sitting
Discomfort with climbing stairs or walking long distances
How to fix it:
Chiropractic adjustments can restore proper movement to the SI joints
Strengthening the hip and core muscles provides added stability
Targeted stretching can ease tightness and reduce pressure
7. Stress and Tension
Believe it or not, emotional stress can contribute to lower back pain. When you’re stressed, your muscles naturally tense up, which can lead to ongoing discomfort.
Signs stress is impacting your back:
Back pain that worsens during busy or stressful periods
Tightness across the shoulders and lower back
Difficulty relaxing muscles even when resting
How to fix it:
Incorporate relaxation techniques like deep breathing, yoga, or meditation
Stay active to manage stress naturally
Chiropractic care and manual therapy can also help release built-up tension in the muscles
When Should You Seek Professional Help for Lower Back Pain?
While minor back pain often improves with self-care, it’s time to seek professional support if you experience:
Pain that lasts longer than two weeks
Pain that radiates into the legs
Numbness, tingling, or weakness
Difficulty standing, walking, or sleeping due to pain
Getting the right diagnosis early ensures faster recovery—and helps prevent minor issues from becoming long-term problems.
Ready to Get Relief from Lower Back Pain?
If you're dealing with lower back pain and looking for top-notch chiropractic care, the team at Elite Health & Performance is here to help. Our experienced chiropractors will work with you to find the root cause of your pain and design a personalised treatment plan that gets you back to feeling your best.
Get in touch with Elite Health & Performance today and start your journey toward a stronger, pain-free back!
