What Causes Lower Back Pain? Common Triggers and Risk Factors

Lower back pain is something most of us will deal with at some point. Maybe it's a persistent ache after a long day or a sharp pain that catches you off guard—either way, it can make everyday tasks feel harder than they should. The good news? Knowing what might be behind your pain can be the first step toward feeling better and getting back to the things you love.

Key Takeaways

• Lower back pain is extremely common and can stem from a variety of causes, including strain, injury, and aging.

• Common signs and symptoms include dull aches, sharp pain, stiffness, limited mobility, and discomfort with movement or prolonged sitting.

• Common risk factors include poor posture, sedentary habits, excess weight, and stress.

• Early intervention with therapy can help relieve pain and restore mobility.

• Preventing lower back pain through healthy lifestyle choices is often the most effective long-term strategy.

Common Causes of Lower Back Pain

Lower back pain is incredibly common—so much so that most people will experience it at some point in their lives. But just because it's common doesn't mean it should be ignored. It's natural to wonder, "Is this normal?" or "Will it go away on its own?" In many cases, mild discomfort resolves with rest or simple stretches. However, if the pain persists, worsens, or interferes with daily life, it's time to seek professional help. Recognizing the root causes can be the first step toward lasting relief.

1. Muscle Strain or Sprain
   

   Overuse, improper lifting, or sudden movements can strain muscles or ligaments in the lower back. This is especially common in people who lift heavy objects without proper support or engage in intense physical activity.
   
   

2. Herniated or Bulging Discs
   

   Discs act as cushions between the vertebrae in your spine. When a disc herniates or bulges, it can press on nerves and cause pain, numbness, or weakness, often radiating down the legs (sciatica).
   
   

3. Degenerative Disc Disease
   

   As we age, the discs in our spine lose hydration and elasticity, making them less effective at absorbing shock. This degeneration can lead to chronic back pain and reduced mobility.
   
   

4. Arthritis
   

   Osteoarthritis in the spine can cause the cartilage between joints to break down, leading to inflammation, stiffness, and pain. In some cases, it can result in spinal stenosis, a narrowing of the spinal canal.
   
   

5. Injury or Trauma
   

   Falls, car accidents, or sports injuries can cause acute damage to the muscles, ligaments, or vertebrae in the lower back. These injuries may lead to immediate pain or contribute to long-term issues if not properly treated.
   
   

6. Poor Posture
   

   Spending long hours sitting, especially with poor posture, can put strain on the lower back. Over time, this can contribute to chronic pain and muscle imbalances.

Risk Factors for Lower Back Pain

Therapy is a powerful tool for managing and relieving lower back pain, but the best approach is prevention. By maintaining a healthy lifestyle—including regular exercise, good posture, and stress management—you can significantly reduce or even eliminate many of these risk factors before they lead to pain.

• Age: People over 30 are more likely to experience back pain due to natural wear and tear.
• Occupation: Jobs that involve heavy lifting, bending, or long periods of sitting can increase risk.
• Sedentary Lifestyle: Lack of physical activity can weaken muscles, making the spine more vulnerable to injury.
• Excess Weight: Carrying extra weight puts additional stress on the spine.
• Smoking: Reduces blood flow to the spine, which can accelerate disc degeneration. -
• Stress: Emotional stress can cause muscle tension and pain, particularly in the back.

Finding Relief and Preventing Pain

Treatment for lower back pain often includes physical therapy, occupational therapy, exercise, ergonomic adjustments, and lifestyle changes. Occupational therapy can help patients improve their ability to perform daily activities safely and comfortably by focusing on posture, body mechanics, and adaptive strategies for work and home environments. In some cases, medical interventions may be necessary. Early evaluation by a licensed therapist or healthcare provider is key to creating an effective treatment plan.

At All Care Therapies, we specialize in helping patients manage and recover from back pain through personalized, evidence-based therapy. Whether you're recovering from an injury or managing chronic pain, our team is here to support your journey to better health.

Ready to take the first step toward relief? Contact us today to schedule a consultation.