If you’re struggling with low back pain, you’re not alone. It’s one of the most common complaints we see here at All Care Physiotherapy, and it can range from a mild ache to a debilitating condition. While low back pain is widespread, understanding what’s causing your discomfort is the first step in finding a solution.
Today, I want to walk you through some of the top causes of low back pain. By breaking them down, we can uncover what’s behind the pain and how physiotherapy can help.
1. Poor Posture and Ergonomics
It’s easy to overlook, but poor posture is one of the leading causes of low back pain. Whether you’re slouching at your desk, hunched over your phone, or bending incorrectly while lifting, poor posture can lead to muscle strain, spinal misalignment, and over time, persistent pain.
The muscles in your lower back, especially the ones that support the spine, become overworked when they’re out of alignment. This can lead to stiffness, discomfort, and a nagging ache that won’t seem to go away.
What You Can Do: The key to combating this is practicing good posture, ensuring that you’re sitting and standing properly. For those of us working at desks, investing in an ergonomic setup can make a big difference. A physiotherapist can help you with posture training and ergonomic tips tailored to your day-to-day life.
2. Muscle Strains
Muscle strains are another common culprit. You might have pulled or overextended one of the muscles in your lower back. This can happen after lifting something too heavy, twisting suddenly, or even after an awkward movement.
Muscle strains are often sharp and immediate but can also develop over time if the muscles are repeatedly put under stress. It’s common to feel tightness, swelling, and discomfort that makes it difficult to move freely.
What You Can Do: A physiotherapist will guide you through specific exercises designed to relieve tension, strengthen the muscles, and prevent future strains. Stretching and strengthening your lower back is key to recovery.
3. Herniated Discs
A herniated or slipped disc occurs when the soft material inside the discs that cushion your spine pushes through a crack in the outer layer. This can irritate nearby nerves, causing pain that radiates down your legs (sciatica).
Herniated discs often happen from sudden, forceful movements, or from gradual wear and tear due to age. In many cases, the pain can range from mild to severe, making it difficult to sit, stand, or bend without discomfort.
What You Can Do: While it’s important to consult a medical professional for herniated discs, physiotherapy can help with gentle exercises that support spine mobility and relieve nerve irritation. Specific techniques, such as manual therapy or traction, can be used to reduce pressure on the affected disc.
4. Osteoarthritis
Osteoarthritis is a degenerative joint disease that affects the cartilage in your joints. In the case of low back pain, this typically impacts the facet joints of your spine, causing pain, stiffness, and reduced movement.
While osteoarthritis is often associated with aging, younger people can also develop it, especially if they have a history of previous injuries or genetic predispositions. Over time, the cartilage that cushions the joints wears away, leading to bone-on-bone friction that can be painful and uncomfortable.
What You Can Do: Physiotherapy is excellent for managing osteoarthritis. By improving the strength and flexibility of the muscles around the affected area, physiotherapists help reduce the load on the joints. Stretching, strengthening exercises, and manual therapy can help alleviate pain and improve mobility.
5. Sitting for Long Periods
We live in a world where sitting has become the norm, whether it’s at work, on public transport, or lounging at home. Prolonged sitting leads to muscle imbalances, poor posture, and stiffness, all of which contribute to low back pain.
When you sit for extended periods, your hip flexors tighten, your glutes become weak, and your spine is left unsupported. This can lead to chronic discomfort in the lower back.
What You Can Do: Taking regular breaks, incorporating movement into your day, and making sure you’re sitting with proper posture can all help. Physiotherapists can provide specific exercises and stretches that target the muscles affected by sitting for too long.
6. Age-Related Wear and Tear
As we age, our spine undergoes natural wear and tear. The discs lose moisture, the ligaments lose their elasticity, and the bones can become more brittle. This age-related degeneration can contribute to low back pain, particularly in older adults.
While this can’t be completely avoided, regular exercise and physiotherapy can help manage the symptoms and slow down the degeneration process.
What You Can Do: Stay active with gentle activities like walking, swimming, or cycling. Strengthening your core and back muscles can help support your spine and reduce discomfort caused by wear and tear.
How Physiotherapy Can Help
Regardless of the cause, physiotherapy is a highly effective treatment for low back pain. At All Care Physiotherapy, we take a personalized approach to help you manage your pain, restore movement, and improve your quality of life.
Whether your low back pain is due to poor posture, muscle strain, or something more complex like a herniated disc or osteoarthritis, our team will guide you through targeted treatments. From manual therapy to strengthening exercises, we have the tools and expertise to help you recover.
If you're experiencing low back pain, don’t let it take over your life. Book an appointment with us today, and we’ll help you get back to doing what you love, pain-free.
If you’re dealing with low back pain, contact All Care Physiotherapy today for a tailored treatment plan. Let’s work together to get you back to full mobility and comfort!
