Why Does My Lower Back Hurt? Understanding the Most Common Causes of Back Pain
Lower back pain is one of the most common complaints, affecting people of all ages and activity levels. Whether it’s a dull ache after sitting too long, a sharp pain when lifting something heavy, or discomfort that lingers for weeks, understanding the root cause is the first step to finding relief.
At Belconnen Physiotherapy, we see many people dealing with lower back pain and help them identify the underlying issues contributing to their discomfort. Let’s break down some of the most common causes of lower back pain and how physiotherapy can help.
1. Poor Posture and Prolonged Sitting
Spending long hours sitting—whether at a desk, in a car, or on the couch—places excess stress on the lower back. Slouching, hunching over a screen, or sitting without proper lumbar support can lead to muscle imbalances, stiffness, and chronic pain.
How Physiotherapy Helps:
Postural assessment and correction techniques
Exercises to strengthen core and back muscles
Advice on ergonomic setups for work and home
2. Muscle Strains and Sprains
Overstretching, improper lifting techniques, or sudden movements can strain the muscles and ligaments in the lower back. This often results in pain, swelling, and limited movement.
How Physiotherapy Helps:
Manual therapy to reduce muscle tension
Strength-building exercises to prevent re-injury
Education on proper movement mechanics
3. Herniated or Bulging Discs
The discs in your spine act as cushions between the vertebrae. When a disc becomes compressed or damaged, it can bulge or rupture, irritating nearby nerves and causing pain, numbness, or tingling that may radiate down the legs (commonly known as sciatica).
How Physiotherapy Helps:
Guided exercises to relieve pressure on the affected nerve
Stretching techniques to improve spinal mobility
Core strengthening to support the spine
4. Sciatica and Nerve Compression
Sciatica occurs when the sciatic nerve—which runs from the lower back down through the legs—becomes compressed or irritated. This often results in sharp, shooting pain, numbness, or weakness in the legs.
How Physiotherapy Helps:
Targeted stretches to relieve nerve compression
Strength training to prevent further irritation
Pain management strategies
5. Arthritis and Degenerative Conditions
Conditions like osteoarthritis, spinal stenosis, and degenerative disc disease can cause inflammation and stiffness in the lower back. These conditions tend to develop over time and can lead to chronic pain and reduced mobility.
How Physiotherapy Helps:
Low-impact exercises to maintain mobility
Joint mobilisation techniques for pain relief
Personalised rehabilitation plans
6. Weak Core Muscles
A weak core places extra strain on the lower back, making it more vulnerable to injury and pain. Without adequate strength in the abdominal and pelvic muscles, the spine lacks proper support, leading to poor posture and discomfort.
How Physiotherapy Helps:
Core stabilisation exercises
Functional movement training
Postural education for long-term relief
7. Stress and Tension
Mental stress often manifests physically, causing tight muscles, restricted movement, and increased pain sensitivity. Many people unknowingly hold tension in their lower back, especially during stressful situations.
How Physiotherapy Helps:
Relaxation techniques and breathing exercises
Gentle stretching and mobility work
Education on stress-related pain management
When Should You See a Physiotherapist?
While occasional back pain is common, you should seek physiotherapy if you experience:
Persistent pain lasting more than a few weeks
Sharp or radiating pain down the legs
Limited movement that affects daily activities
Recurring discomfort despite rest and self-care
At Belconnen Physiotherapy, we tailor treatment plans to address your specific needs, helping you regain mobility, reduce pain, and prevent future issues.
Take Control of Your Back Pain
Lower back pain doesn’t have to control your life. By identifying the cause and taking proactive steps, you can reduce discomfort and improve function.
If you’re dealing with back pain and want to get back to moving comfortably, we’re here to help. Book an appointment with our physiotherapy team today and take the first step toward relief!
