Understanding Low Back Pain: Causes, Symptoms, Relief, and Prevention

By Dr. Navendu N Jana

Low back pain is one of the most common health complaints across the globe — affecting nearly 8 out of 10 adults at some point in their lives. Whether you're sitting for prolonged hours at a desk, dealing with an old injury, or waking up with unexplained stiffness, low back pain can significantly affect your quality of life.

In this article, we’ll break down the causes, symptoms, diagnosis, and effective prevention strategies to help you take control of your back health.

What Happens in Your Lower Back?

The lower back, or lumbar spine, is a complex structure made up of:

• Five vertebrae (L1–L5)

• Intervertebral discs that act as cushions

• Facet joints that allow flexibility

• Muscles and ligaments for support and movement

• Spinal cord and nerves, which can be pain-sensitive

Pain can originate from any of these structures. However, in most cases, the cause is termed non-specific low back pain — meaning no exact anatomical source is identified.

Common Sensations:

• Dull or aching discomfort

• Sharp or stabbing pain

• Tightness or stiffness

• Pain radiating into the legs (as in sciatica)

Common Causes of Low Back Pain

Most cases of back pain are mechanical or postural in origin. Here are the typical culprits:

Mechanical/Postural Causes (Majority of Cases)

• Poor posture while sitting or working

• Repetitive bending or lifting

• Weak core muscles

• Sedentary lifestyle

• Inadequate mattress or footwear

Disc-Related Issues

• Herniated disc pressing on nerves (→ sciatica)

• Degenerative disc disease (DDD)

Joint Problems

• Facet joint arthritis

• Sacroiliac joint dysfunction

Muscle and Ligament Strain

Often caused by sudden twisting, heavy lifting, or improper exercise form.

Less Common but Serious Causes

• Ankylosing spondylitis

• Spinal stenosis

• Fractures

• Infections or tumors (rare, but important to rule out)

When to Seek Medical Help

Most low back pain resolves within 4–6 weeks. However, certain warning signs call for immediate evaluation.

Red Flags:

• Pain lasting more than 6 weeks

• Unexplained weight loss

• Fever or history of cancer

• Night pain that doesn’t improve with rest

• Weakness or numbness in the legs

• Loss of bowel or bladder control (may indicate cauda equina syndrome)

Yellow Flags (Risk for Chronic Pain):

• Fear of movement (kinesiophobia)

• Catastrophic thoughts (“I’ll never recover”)

• Stress, anxiety, or depression

Mental health plays a crucial role in pain perception and recovery. Addressing psychological factors is key to long-term improvement.

Effective Relief Strategies: What Actually Works

The good news? Most people recover well with conservative management.

Activity Modification

• Avoid prolonged bed rest

• Gentle movement, such as walking, can be beneficial

Exercise Therapy

• Stretching: Hamstrings, hip flexors, and lumbar muscles

• Strengthening: Core exercises like bridges, bird-dog, and planks

• Mobility drills: Pelvic tilts, cat-cow stretches

Postural Awareness

• Sit upright with lumbar support

• Take short breaks every 30–60 minutes

Physical Therapy

• Supervised exercise programs

• Spinal mobilization and stabilization exercises

Medications

• Paracetamol or NSAIDs for short-term relief

• Muscle relaxants (if spasms are present)

• Avoid opioids unless absolutely necessary and under supervision

Mind-Body Techniques

• Mindfulness-based stress reduction (MBSR)

• Cognitive behavioral therapy (CBT) for chronic pain

Preventing Low Back Pain

Relief is only half the battle — long-term prevention is equally crucial.

Core Habits for a Healthy Spine:

• Core strengthening: Pilates, yoga, or guided routines

• Posture correction: Ergonomic workspace setup

• Daily movement: Break long sitting with light stretches or walks

• Proper lifting technique: Bend the knees, keep load close to the body

• Healthy lifestyle:

  • Maintain ideal body weight

  • Quit smoking

  • Get adequate sleep

  • Manage stress effectively

And yes — a medium-firm mattress can make a real difference.

Do You Need an MRI or X-ray?

Contrary to popular belief, most people with back pain do not need imaging. Tests like MRI or X-ray are only advised if:

• Pain persists beyond 6 weeks

• You exhibit red flag symptoms

• Neurological issues are present (e.g., numbness, weakness)

Many imaging reports show “abnormalities” like disc bulges that are common even in pain-free individuals. The focus should be on clinical symptoms — not just what scans show.

Final Takeaway

Low back pain is common, manageable, and rarely dangerous. With proper understanding and the right steps, you can effectively reduce pain and improve function — often without needing surgery or long-term medications.

Remember: movement, core strength, and good posture are your best friends.

If your symptoms persist or worsen, consult a medical professional for personalized care.