What Is Lower Back Pain?
Lower back pain is one of the most common musculoskeletal complaints, affecting people of all ages. While some cases result from muscle strain or poor posture, others stem from spinal disorders that require medical attention. In some cases, nerve compression can cause pain to radiate to the hips, legs, or feet, making movement difficult.
This guide explores seven common causes of lower back pain, how to prevent it, and the best treatment options.
1. Herniated Disc (Lumbar Disc Herniation)
A herniated disc, also known as a “slipped disc”, occurs when the soft disc between vertebrae bulges out, pressing on nearby nerves and causing pain.
- Symptoms:
- Sharp pain in the lower back, hips, or legs
- Tingling or numbness in the legs
- Pain that worsens with movement
- Treatment:
- Physical therapy, pain relief, and lifestyle adjustments
- Surgery in severe cases where nerve compression is significant
2. Other Spinal Conditions
Other spinal disorders can also contribute to chronic lower back pain:
- Spinal stenosis: Narrowing of the spinal canal, leading to nerve compression.
- Scoliosis: A spinal curvature that creates muscle imbalances.
- Ankylosing spondylitis: A form of arthritis causing chronic spinal inflammation.
Early diagnosis and proper management can help prevent worsening symptoms.
3. Sciatica (Sciatic Nerve Compression)
Sciatica occurs when the sciatic nerve, which runs from the lower back to the feet, becomes compressed.
- Symptoms:
- Sharp, burning pain running down the leg
- Weakness or numbness in the affected leg
- Pain worsens with sitting or movement
- Treatment:
- Physical therapy, stretching, and anti-inflammatory medication
- Surgical intervention if pain persists despite conservative treatment
4. Hip Joint Inflammation (Osteoarthritis or Rheumatoid Arthritis)
Inflammation of the hip joint can cause lower back pain that radiates to the thighs and affects mobility.
- Symptoms:
- Stiffness in the lower back and hip area
- Pain when walking or moving
- Limited range of motion
- Treatment:
- Physical therapy and anti-inflammatory medications
- Joint injections or hip replacement surgery in severe cases
5. Osteoporosis and Spinal Fractures
Osteoporosis, a condition where bones become weak, increases the risk of vertebral fractures, which can cause sudden lower back pain.
- Symptoms:
- Unexplained back pain that worsens with movement
- Loss of height over time
- Stooped posture
- Treatment:
- Calcium & vitamin D supplements
- Weight-bearing exercises to improve bone density
- Medications to slow bone loss
6. Fibromyalgia
Fibromyalgia is a chronic pain disorder that affects muscles and soft tissues, often causing lower back pain.
- Symptoms:
- Widespread muscle pain lasting over three months
- Fatigue, sleep disturbances, and cognitive issues (“fibro fog”)
- Treatment:
- Pain management therapy
- Low-impact exercise and stress reduction techniques
7. Obesity & Sedentary Lifestyle
Being overweight places extra pressure on the spine, leading to chronic lower back pain. A lack of physical activity also weakens the core muscles that support the spine.
- Risk Factors:
- Excess body weight
- Weak core muscles
- Poor posture
- Treatment & Prevention:
- Weight loss through diet and exercise
- Strength training and core stabilization exercises
- Aerobic activities like walking or swimming
Exercises for Lower Back Pain Relief
Regular exercise strengthens spinal muscles and improves flexibility, reducing back pain.
1. Bridge Exercise
- Lie on your back with knees bent.
- Lift your hips off the floor, hold for 10 seconds, and lower.
- Repeat 10–15 times.
2. Cobra Stretch
- Lie face-down, push your upper body up with your arms.
- Hold for 15–30 seconds, feeling a stretch in your lower back.
- Repeat 3–5 times.
3. Walking & Low-Impact Cardio
- Walking for 30 minutes, 4 times a week improves spinal alignment and muscle strength.
When to See a Doctor
Seek medical attention if you experience:
✔ Pain radiating down the legs
✔ Weakness or numbness in the lower limbs
✔ Loss of bladder or bowel control (medical emergency)
✔ Persistent pain despite rest and home treatment
Final Thoughts
Lower back pain can have multiple causes, ranging from muscle strain to serious spinal conditions. While home remedies and exercise may help with mild cases, chronic or worsening pain should not be ignored.
Early diagnosis and proper treatment can prevent long-term complications and help maintain a healthy, pain-free back. If symptoms persist, consult a spine specialist or physical therapist for a thorough evaluation.