4 Common Causes of Lower Back Pain (and what you can do about them)

Suffering from back pain can often be an unbearable experience, with the facts proving it to be one of the most common reasons for a person to book a doctors visit or take a day off from work.

Studies show up to 80% of the population will experience lower back pain at some point, which is very alarming.

Luckily there are many different routes which can be taken to reduce and even completely get rid of your symptoms, so you need not struggle through such an uncomfortable situation for too long.

Figuring out the causes of back pain can be a great way to prevent such an issue occurring, as it’s easier to reduce the risks at the source rather than tackle a problem once it’s taken hold.


Common Causes Of Back Pain

The most common causes of back pain are:

  • Strain
  • Structural issues
  • Posture
  • Movement



It’s more than likely that your back problems could be caused by straining or tension, as this is probably the leading source identified in research related to back pain cases. This could be down to a strained ligament, a spasm in your muscle(s), muscle tension, damage to discs or injuries related to falls such as fractures.

These scenarios are more likely when lifting heavy items without following the proper technique, or making a jolted, awkward movement.


Structural Issues

There are several different structural issues which might be the cause the of your back pain, including ruptured or bulging discs, arthritis, osteoporosis or a curvature of the spine. Problems associated with discs can cause an excess of pressure around your nerves, resulting in the pain that you experience.

Joint pain can become debilitating if left untreated, so it’s important that you act on any signals your body sends and book an appointment with a healthcare professional.



The way that you hold yourself, whether standing or sitting, can have a massive impact on back pain.

Hunching over, leaning to one side, or following any other uncomfortable posture can cause aching as well as muscle and joint pain, and you risk experiencing a trapped nerve thanks to your awkward position.

Aim to keep your shoulders back, with your head pointed high as though you are looking for a friend in the midst of a busy crowd.



Unfortunately, your back pain can stem from every day movement and activities that simply cannot be avoided. Whether you twist, cough, sneeze, bend, stretch, lift, or push in an awkward way, you risk experiencing back pain.  Equally, driving for a long period of time or sleeping on a low quality mattress can cause a similar pain.

It’s not always easy to avoid these back pain triggers, however making an extra effort to be careful and mindful of your own limits can be of real benefit.


What can you do about back pain?

There are many different treatment options you can look to. Try a physical therapy such as chiropractic or physiotherapy. Even though you are in pain, try to remain active and exercise whenever possible. Back pain and remaining sedentary appear to be linked.

If you are experiencing muscular back pain, try a daily stretching routine to relax tight muscles and active those muscles that may not be activating.

For sharp, sudden pain, you could try using an ice pack. Ice therapy aims to reduce feelings of pain while reducing inflammation.

If all else fails, you could temporarily use pain medications to find relief.


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