Lower back pain is a very common complaint that can affect anyone. In many cases, the cause is related to muscles, joints, or daily movement habits, and it often improves with simple treatments.
The NHS and Mayo Clinic also emphasize that lower back pain is common and that many cases improve with proper self-care. However, lower back pain should not be ignored.
Although often harmless, there are certain conditions that require more immediate attention, especially if the pain is very severe, radiates to the legs, is accompanied by numbness/weakness, or does not improve within a certain period of time.
Why Do Lower Back Muscles Hurt?
1. Sitting Too Long
Sitting for too long is one of the most common causes of lower back pain, especially if you frequently slouch. When you slouch, your body weight isn't distributed properly, placing more pressure on your lower back.
The muscles around the lower back are constantly working to maintain the position, but in a less-than-ideal position. This leads to tension, soreness, or stiffness more quickly. Furthermore, prolonged sitting often leads to a lack of core activity.
Yet, the core muscles play a crucial role in supporting the spine. If the core is rarely engaged, the lower back has to work overtime to compensate. As a result, this area is more prone to fatigue and pain, especially if prolonged sitting is combined with lack of movement, lack of stretching, or an unergonomic working position.
Also Read: 6 Benefits of Planks Before Bed to Maintain Body Health
2. Wrong Weight Lifting Technique
Incorrect weightlifting technique can also cause lower back pain. This is caused by overloading the load and forcing movements for which the body is not yet ready. When the load exceeds its capacity, the body often seeks shortcuts to continue lifting.
Well, when it's like this, the lower back usually has to bear the excessive load. Furthermore, if you don't maintain a neutral spine, the pressure on the lower back area increases.
As a result, muscles quickly become tense, sore, and can even lead to injury if repeated repeatedly. Therefore, before focusing on increasing the load, ensure your technique is good.
3. Lack of warm-up or overtraining
Not warming up enough or overtraining is a very common cause of lower back pain. When you jump straight into heavy weights or movements without adequate warming up, your muscles and joints aren't ready to take the stress.
Blood flow is also suboptimal, muscles are still stiff, and coordination is poor. As a result, the lower back is more susceptible to excessive stress, especially if technique starts to deteriorate.
If this happens repeatedly, it can lead to accumulated muscle microtrauma. This microtrauma is actually part of the training process, but if your recovery is poor, your body doesn't have time to heal, and the pain becomes more pronounced.
Therefore, it is important to warm up first, increase the load gradually, and allow time for recovery so that the lower back is not continuously "forced to work" when it is not ready.
Also Read: Hanging Leg Raises: Basic Techniques and Exercise Variations
4. Weak Core Muscles
Weak core muscles can also cause lower back pain. The core isn't just the abdominal muscles; it also includes the muscles that help keep your torso stable when you sit, stand, bend, or lift objects.
If your core isn't strong, your body becomes less stable. This means your lower back has to work extra hard to support your body's movement and position. As a result, more of the weight is placed on your lower back, rather than being evenly distributed across your core, hips, and legs.
Over time, this can cause lower back tension, soreness, or pain, especially if you frequently sit for long periods, lift weights with poor technique, or rarely engage in strength training . Therefore, in addition to reducing pain, it's also important to strengthen your core and improve movement patterns to prevent your lower back from continually becoming a victim of compensation.
How to Treat Lower Back Muscle Pain
1. Active Rest
When lower back muscles hurt, active rest is usually more helpful than lying around all day. This means maintaining light movement to prevent further muscle stiffness and maintain good blood flow.
Simple movements like walking, light stretching, or light household activities can help reduce stiffness and speed recovery. It's important to avoid movements that trigger sharp pain or make the pain worse.
Additionally, avoid staying in one position for too long. Staying in the same position for too long can cause further strain on the lower back. Try changing positions regularly, for example, every 30-60 minutes, stand up for a short while, walk for a few minutes, or do some light exercise.
Also Read: What Muscles Do Push-Ups Work? Here's a Guide and Safe Exercise Tips
2. Cold or Warm Compress
A cold compress is suitable for use in the early stages of lower back pain, especially if it feels inflamed or swollen or if you've been using it incorrectly. It helps reduce pain and mild swelling.
Meanwhile, a warm compress is more appropriate when the lower back feels stiff, tense, or feels like a pulled muscle. Heat helps muscles relax and feels more comfortable. You can use a heating pad or a warm water bottle wrapped in a cloth for about 15-20 minutes.
3. Light Stretch for Lower Back
To help relieve sore lower back muscles, you can start with gentle stretches that involve slow, non-forceful movements. Three of the safest stretches for most people are child's pose, knee-to-chest stretch, and cat-cow stretch.
Child's pose helps stretch the back and hips by sitting on your heels and bringing your torso forward. Knee-to-chest stretch: Lying on your back, gently pulling your knees toward your chest can help relieve lower back stiffness.
The cat-cow stretch is also great for developing subtle spinal movement. To do this, round your back (cat), then slowly arch it (cow), while maintaining a steady breath.
Also Read: Jumping Jack: Basic Techniques, Benefits, and Exercise Tips
4. Core Strengthening Exercises
If you frequently experience lower back pain, core strengthening exercises can be very helpful, as a strong core makes your spine more stable when sitting, standing, lifting, or exercising.
Three safe and effective exercises to start with are the plank, glute bridge, and bird dog. The plank works the abdominal muscles and overall body stability, the glute bridge helps activate the glutes and hips so the lower back doesn't work alone, and the bird dog promotes balance and body control without putting too much stress on the lower back.
When Should You See a Doctor?
If the pain radiates down the leg, especially to the point of feeling like pulling, burning, or stabbing, it's a sign you shouldn't ignore, especially if it's accompanied by numbness or tingling. These symptoms could indicate nerve irritation.
The Mayo Clinic also recommends a medical evaluation if back pain radiates to the legs and causes numbness/tingling, especially if it doesn't improve. You should also see a doctor if the pain doesn't improve within 1-2 weeks. This means your body may need further testing, not just rest.
And if pain occurs after an injury from an accident, don't delay. This is a warning sign that requires immediate medical attention. The NHS also emphasizes that back pain after a serious accident is a condition that requires immediate medical assessment.
Let's Get Active with SVRG Calisthenics Equipment
Lower back pain is common, and in many cases, the cause isn't a serious issue. Rather, it's a combination of muscle tension, lack of movement, or poor posture while sitting, working, or exercising.
Therefore, initial steps that usually help are active rest, ice packs as needed, and light, safe exercises to help the body become comfortable again and prevent further stiffness.
To be more consistent, you can start with simple movements using SVRG calisthenics equipment like resistance bands , pull-up bars , or mats to gradually build mobility, core strength, and strength. Even with frequent training, you still need to be careful.
If the pain is severe, radiates to the legs, causes numbness/weakness, or persists, don't endure it. Consult a medical professional immediately to determine the cause. The bottom line is that proper exercise can aid recovery, but you still need to know when to stop and get checked out.
