What Causes Lower Back Pain?

• Muscle or ligament strain: This is the most common cause, often from lifting, twisting, or overuse.
• Poor posture or prolonged sitting: Slouching or staying in one position for too long increases stress on the lower back.
• Disc irritation: Spinal discs can become irritated or bulge slightly, causing localized pain or stiffness.
• Sudden activity changes: Doing more than your body is used to, like a new workout or weekend project.

What Are Symptoms of Lower Back Pain?

• Aching or stiffness: A dull soreness or tight feeling, especially after sitting, sleeping, or standing too long.
• Sharp or sudden pain: Often triggered by bending, twisting, or lifting, and may ease once movement stops.
• Limited movement: Feeling stiff or guarded when trying to bend, stand up straight, or change positions.
• Pain that improves with movement: Many people feel worse at rest and better once they start moving around.

Most cases involve a combination of these factors rather than a single injury.

What Can Help Relieve Lower Back Pain?

• Gentle movement: Walking, light stretching, and changing positions help reduce stiffness and speed recovery.
• Heat or ice: Heat relaxes tight muscles; ice can calm flare-ups after activity.
• Short-term pain relief: Over-the-counter options like acetaminophen or NSAIDs can help when used briefly.
• Posture and activity tweaks: Improving sitting posture, lifting mechanics, and sleep position reduces repeat strain.

Resting completely for long periods usually slows recovery; staying lightly active works better.