Why Does My Lower Back Hurt? Common Causes and Finding Relief
Why Does My Lower Back Hurt? Common Causes and Finding Relief
If you’ve ever experienced lower back pain, you’re not alone. According to the World Health Organization (WHO), lower back pain is the most common cause of disability, affecting around 619 million people across the globe.
For most people, lower back pain is mild and temporary. However, some folks experience severe or chronic back pain, which can interfere with day-to-day life.
Megan Culp, PT, a physical therapist at University of Utah Health, talks about why your lower back might hurt, when to see a doctor, and ways to relieve and prevent pain.
Common Causes of Lower Back Pain
While you may experience occasional achiness after heavy lifting or sitting for long periods, recurring back pain might point to an underlying condition. Understanding why your back hurts can help you make the best treatment decisions for your specific situation.
Some common culprits include:
- Disc issues: Discs provide cushioning between each spinal vertebrae. A disc that is bulging or herniated can cause significant pain. If the disc is pinching a nerve, such as the sciatic nerve, you may experience numbness and tingling through your buttocks and down your leg. Degenerative disc disease occurs due to the natural wear and tear of discs over time, and can also be very painful.
- Sprains and strains: Repeatedly lifting something too heavy or using incorrect form can cause an injury to the ligaments in your back, known as a sprain, or to the muscles or tendons in your back, known as a strain.
- Arthritis: Osteoarthritis in the spine can cause inflammation, stiffness, and pain in the lower back.
- Spinal stenosis: Often caused by arthritis, spinal stenosis happens when the spinal cord does not have enough space within the spinal column. This puts pressure on the spinal cord and can lead to pain, tingling, and weakness.
- Being sedentary: If you have a job that requires sitting for long periods, such as at a desk or behind the wheel of a vehicle, be sure to take frequent breaks where you stand up and move around.
“I always tell people to drink water throughout the day so that they need to use the restroom more often,” Culp says. “This forces you to get up and walk around about once an hour, which is important for back pain prevention.”
Lower Back Pain in Finding Relief and Preventing Future Pain
While rest is important if your back is aching, remember that movement is medicine. Staying active is key for long-term pain relief.
A physical therapist can help you come up with a personalized treatment plan and show you how to properly do each exercise and stretch. Following their guidance can help get you pain-free and back to your daily routine quicker.
Culp recommends the following exercises and stretches:
For Pain Relief
- Light aerobic movement as tolerated, such as walking
- Cat-cow stretch
- Pelvic tilts
- Hamstring stretch
- Child’s pose
- Seated figure four
- Moving the spine in all six directions (extension, flexion, left, right, rotating to each side)
For Prevention
- 150 minutes of aerobic exercise each week, such as fast walking, running, biking, swimming, or an aerobic exercise class
- Dead lifts
- Squats
- Pull-ups and push-ups
- Chest press
- Core strengthening exercises
“For pain prevention, strength training is our best friend, and we want to aim for at least two days of strength training per week,” Culp says. “Work on strengthening the entire body, think about where your alignment is, and how you’re using your core. I encourage everyone to get some guidance from a trainer on how to properly strength train to keep your back happy.”
When to See a Doctor
While low back pain can be managed at home, there’s never a wrong time to see a physical therapist to get some relief. However, you should definitely see a spine specialist if you are experiencing the following:
- The pain is due to a traumatic injury.
- The pain is severe and has lasted longer than a week.
- You’re experiencing tingling, numbness, or weakness.
- The pain is radiating into other parts of your body, such as the legs or feet.
- You’re having issues with bladder or bowel control.
“One of the number one things we treat as physical therapists is low back pain, so we will figure out how to help each person feel better in the moment, but also long-term,” Culp says. “At the University of Utah, we have great access to many medical providers who can order imaging and provide additional treatment as needed. We are happy to guide people to specialists.”
Learn More From Our Specialists
Sharp Pain Down Your Leg? It Could Be Sciatica
Back pain is a very common health issue that can significantly impact your life. When that condition becomes chronic, there is no simple answer to treatment. Learn the many treatment strategies available for back pain, why each patient's pain treatment may be different, and when surgery may be a viable path for relief.
Sharp Pain Down Your Leg? It Could Be Sciatica
Sciatica often starts suddenly—with sharp, electric pain radiating from the lower back down the leg. While the symptoms can feel alarming, most cases improve with time and conservative care. Learn when to stay active, what treatments actually help, and which warning signs mean it is time to seek medical attention.
