Understanding Lower Back Pain Causes and Treatments
Understand the common causes of lower back pain and explore effective treatment options. Learn how to manage symptoms, prevent recurrence and improve spinal health for better mobility and comfort.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Dhankecha Mayank Dineshbhai MBBS
Last updated on 27th Aug, 2025
Introduction
Lower back pain is a common issue that affects millions of people worldwide. Whether it’s a dull ache or a sharp, stabbing sensation, back pain can disrupt daily life and make even simple tasks difficult. The good news is that most cases of lower back pain are not serious and can be managed with the right care. In this article, we’ll explore the causes, symptoms, and effective treatments for lower back pain, along with tips to prevent it.
What Causes Lower Back Pain?
Lower back pain can stem from various factors, including lifestyle habits, injuries, or underlying medical conditions. Some common causes include:
1. Muscle or Ligament Strain
- Lifting heavy objects, sudden movements, or poor posture can strain the muscles and ligaments in your back, leading to pain.
2. Herniated or Bulging Discs
- The spine has cushion-like discs between the bones (vertebrae). If a disc slips or bulges, it can press on nerves, causing pain.
3. Arthritis
- Osteoarthritis can affect the lower back, leading to stiffness and discomfort.
4. Poor Posture
- Sitting for long hours, slouching, or using improper ergonomics can contribute to chronic back pain.
5. Obesity or Lack of Exercise
- Excess weight puts extra stress on the spine, while weak core muscles fail to support the back properly.
6. Other Conditions
- In rare cases, back pain may be due to infections, kidney stones, or spinal abnormalities.
Consult an Orthopaedician for the best advice
Symptoms of Lower Back Pain
Lower back pain can vary in intensity and duration. Common symptoms include:
- A dull, constant ache
- Sharp, shooting pain (sciatica) when nerves are affected
- Stiffness and reduced flexibility
- Pain that worsens with movement or prolonged sitting
If your pain is severe, lasts more than a few weeks, or is accompanied by fever, numbness, or weakness in the legs, consult a doctor immediately.
How to Manage Lower Back Pain
Managing lower back pain involves:
1. Home Remedies
- Rest (But Not Too Much!) – Avoid strenuous activities, but don’t stay in bed for too long, as light movement helps recovery.
- Heat or Ice Therapy – Apply an ice pack for the first 48 hours to reduce swelling, then switch to a heating pad to relax muscles.
- Over-the-Counter Pain Relievers – Medications like ibuprofen or acetaminophen can help ease pain and inflammation.
2. Exercise and Stretching
- Gentle exercises like walking, yoga, or stretching can strengthen back muscles and improve flexibility. Try these:
- Cat-Cow Stretch (on hands and knees, arch and round your back)
- Child’s Pose (a relaxing stretch for the lower back)
- Pelvic Tilts (lie on your back, gently tilt your pelvis upward)
3. Improve Posture
- Sit with your back straight and shoulders relaxed.
- Use a chair with good lumbar support.
- Take breaks if you sit for long hours.
4. Maintain a Healthy Weight
- Losing excess weight reduces pressure on the spine. A balanced diet and regular exercise can help.
5. Sleep Right
- Use a medium-firm mattress and sleep on your side with a pillow between your knees to align your spine.
When to See a Doctor
Most back pain improves within a few weeks with self-care. However, seek medical help if:
- Pain persists beyond 4-6 weeks
- You experience numbness, tingling, or weakness in legs
- Pain follows an injury or accident
- You have unexplained weight loss or fever
A doctor may recommend physical therapy, stronger medications, or imaging tests (like an X-ray or MRI) if needed.
Preventing Lower Back Pain
Prevention is always better than cure. Follow these tips to keep your back healthy:
- Stay active – Regular exercise strengthens back muscles.
- Lift properly – Bend your knees, not your back, when lifting heavy objects.
- Quit smoking – Smoking reduces blood flow to the spine, slowing healing.
- Stay hydrated – Drinking water keeps spinal discs healthy.
Final Thoughts
Lower back pain is common but manageable. With the right approach, exercise, posture correction, and timely medical advice, you can reduce discomfort and improve your quality of life. Listen to your body, stay active, and don’t hesitate to seek help if needed.
Consult an Orthopaedician for the best advice
Consult an Orthopaedician for the best advice
Dr. Anil Sharma
Orthopaedician
42 Years • MBBS, MS Orthopedics
New Delhi
AAKASH MEDSQUARE, New Delhi
Dr. Anil Pradeep Jadhav
Orthopaedician
23 Years • MBBS MS (Ortho)
Nashik
Apollo Hospitals Nashik, Nashik
(25+ Patients)
Dr. Manoj Dinkar
Orthopaedician
15 Years • MBBS, Dip (Orthopaedics)
New Delhi
THE DOCTORS NESST, New Delhi
Dr. Pradeep Lucas
Orthopaedician
7 Years • MBBS, Diploma in Orthopaedics, Fellowship in DFSI
Bengaluru
Revival Multispeciality Clinic, Bengaluru
Dr. Mriganka Ghosh
Orthopaedician
11 Years • MD (Physician), DNB (Orthopaedics)
Howrah
Dr Mriganka Mouli Ghosh, Howrah
Consult an Orthopaedician for the best advice
Dr. Anil Sharma
Orthopaedician
42 Years • MBBS, MS Orthopedics
New Delhi
AAKASH MEDSQUARE, New Delhi
Dr. Anil Pradeep Jadhav
Orthopaedician
23 Years • MBBS MS (Ortho)
Nashik
Apollo Hospitals Nashik, Nashik
(25+ Patients)
Dr. Manoj Dinkar
Orthopaedician
15 Years • MBBS, Dip (Orthopaedics)
New Delhi
THE DOCTORS NESST, New Delhi
Dr. Pradeep Lucas
Orthopaedician
7 Years • MBBS, Diploma in Orthopaedics, Fellowship in DFSI
Bengaluru
Revival Multispeciality Clinic, Bengaluru
Dr. Mriganka Ghosh
Orthopaedician
11 Years • MD (Physician), DNB (Orthopaedics)
Howrah
Dr Mriganka Mouli Ghosh, Howrah
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