Lower Back Pain

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lower back pain

A painful condition that affects the lower portion of the spine. It may be due to overloading, trauma, or stress on muscles, soft tissues, bones, tendons, and ligaments around the region of the lower spine.

Does it require help

Lower back pain can have several reasons varying from simple muscle spasms to slip disks. Hence it is important to know the condition causing pain. A muscle spasm due to an activity may get cured by rest, massage, and physiotherapy. However, more serious conditions affecting the spine and nerves may need medical intervention (surgical and non-surgical).

How it feels

A simple pain on either side of the lower part of the spine is experienced more while twisting or moving. At times it may cause tightening of hamstrings and glutes. There can be certain nerve pains associated with it causing tingling and numbness mostly in the toes region. The pain also affects core stability and thus engagement in day-to-day activities becomes difficult.


A most common cause is a torn or pulled muscle or ligament. These injuries can further damage intervertebral discs, compression of nerve roots, and improper movement of spinal joints. This injury thus makes it impossible to engage the core in the activities putting a further load on the lower back.

Quick Fix

1.            Physiotherapy and Yoga for back pain.

2.            Foam roller routine for back, hamstrings, and glutes.

3.            Work on adjoining tendons and ligaments such as It Bands, piriformis, hamstrings, etc.

4.            Rest and discontinue the activity that caused it.

5.            Correct sleeping posture and avoid undulated mattresses.

6.            NSAID may help if advised by a doctor

Long term fix

1.            Ensure proper warm-up before doing any activity involving back muscles. 

2.            Make form roller routine a regular practice if you are into running or weight training.

3.            Use support belts before lifting weights.

4.            Build core strength especially when you age.

5.            Use the correct mattress and posture while sleeping.

6.            Change the habit, start getting up from the side when you are lying down or sitting on the floor.

7.            Avoid sudden loads, trauma, and load on back muscles.

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