Why Does Your Lower Back Hurt? 8 Common & Overlooked Reasons
Do you feel pain in your lower back when you wake up, sit for too long, or move even a little abruptly? Well, you are not the only one. Lower back pain is one of the most common health complaints across all the different age groups.
Sometimes, the reason is pretty obvious, like lifting something heavy or sitting in a bad position for hours. But often, the cause is not clear right away. You might blame your mattress, your posture, or even your workout, but not know what’s actually causing the pain.
In this blog, we will discuss both common and overlooked causes of lower back pain, why it happens, what your body is trying to tell you, and how to stop it from ruining your mobility. So whether you’re dealing with chronic back pain or just waking up stiff after a nap, keep on reading.
8 Causes You Might Be Experiencing Lower Back Pain
Muscle Strain or Sprain
Maybe you lifted something heavy with your back instead of your legs, or maybe you twisted too fast while dancing. All of this and more could result in you straining a muscle. It is one of the most common lower back pain causes and usually happens when your ligaments get overstretched or torn. The pain could show up right away or sneak in hours later. To ease it, you can try icing it, some gentle stretching, and resting it out.
Poor Posture
If you are someone who keeps on sitting for hours, especially with a bad posture, you are putting a ridiculous amount of pressure on your lower spine. Yes, that slouched laptop pose or hunched-over phone stance might feel harmless now, but you will see its effects over time. You can avoid this by investing in a supportive chair or by keeping your screens at eye level. Also, set reminders to stretch occasionally.
Sleeping the Wrong Way
If you have ever woken up with back pain that wasn’t there the night before, you are not alone. Back pain after sleep is much more common than you think and your mattress or your sleeping position could be to blame.
Try sleeping on your side with a pillow between your knees or on your back with a pillow under your knees. And if you can’t remember the time you replaced your mattress, it’s probably time for an upgrade.
Weak Core Muscles
Your core is not just limited to abs. It’s the whole group of muscles around your stomach, back, and pelvis. And when they are weak, all the pressure transfers to your back, leading to immense pain. Start doing some core-strengthening exercises like planks, bridges, and gentle yoga. It’s gonna make a huge difference in your quality of life in general.
Herniated Disc
A herniated disc happens when one of the cushions (called discs) between your spine decides to pop out of place and press on a nerve. It is as painful as it sounds. This pain can shoot down your legs, making it unbearable to sit and sleep. It is pretty common in people aged 30-50, especially those doing a lot of lifting or bending.
Spinal Fractures
The chances of this happening are rare but it does not mean that it doesn’t happen. The bones in your lumbar spine can break during an accident, like a car crash or a fall. And if you are already suffering from a condition like osteoporosis, you are increasing your risk of fractures. This is very common in young athletes.
Arthritis
Again, this is the most common cause of lower back pain. This results in inflammation and stiffness in your spine. It usually happens when the protective cartilage between your spine’s joints wears down over time. Try going for physical therapy at a professional institution to get the right care.
Menstrual Cramps
Many women experience lower back pain during their periods. It happens due to muscle contractions in the uterus. These contractions can radiate pain into your lower back, especially in the days leading up to or during menstruation. Heat pads work wonders during this time. Make sure to stay hydrated and do some light exercises to help relieve the tension.
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