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Understanding Lower Back Pain: Causes and Relief Strategies


Understanding Lower Back Pain: Causes and Relief Strategies


Medically Reviewed By
Dr Divya Rohra

Written By Meenakshi
on Feb 26, 2024

Last Edit Made By Meenakshi
on Mar 18, 2024

Lower Back Pain

Lower back pain is very common and is something that almost every second person you know may complain about. And no, it is not just reserved for elderly adults; almost everyone, regardless of age, is experiencing it. It’s something that many people experience regularly, whether it’s from prolonged sitting, hunching over screens, and sometimes just not paying attention to how we move. According to studies, 60%-80%% of people will likely experience lower back pain in their lifetime. It’s one of the things that can affect your day-to-day activities, causing pain or discomfort. If you are too wondering what causes you the backache and how you can remedy it, dive into the blog. This blog will break down all about lower back pain causes and relief strategies so that you can live pain-free.

What causes lower back pain?

  • Age: Your age is again a major contributor to lower back pain. While it can affect anyone, it is more common in individuals over 30. It is because disks wear away with age, and when they weaken and wear down, it can cause intense pain and stiffness.
  • Poor Posture: We cannot deny that while working on the laptop and spending hours scrolling the phone, we often slouch or sit in a hunched position. This poor posture is to blame for pressuring your muscles and ligaments in the lower back, causing pain or discomfort.
  • Occupation: If your job involves heavy weight lifting or bending, it can also be one of the major causes you may experience constant lower back pain.
  • Muscle Strain: Exercise is good, but over-exercise or over-exertion is not. Lifting heavy objects without following proper form or sudden movement while doing so can also lead to sprain or strain in the muscles of the lower back, leading to constant pain.
  • Structural Problems: Moreover, structural problems like Ruptured disks, Bulging disks, Sciatica, Osteoarthritis, Unusual curvature of the spine, Osteoporosis, Kidney stones, or kidney infection are some common causes of back pain.
  • Obesity: Being overweight is not just a cause of concern for your health, but is one of the major causes contributing to lower back pain. It puts extra pressure on the spine, contributing to constant lower pain and other problems.
  • Sedentary Lifestyle: Your lifestyle choices are another factor causing lower back pain. No matter what, not leading a healthy and active lifestyle can weaken the muscles supporting the spine, making it more susceptible to pain or injury, leading to constant pain.
  • Injury Or Trauma: Any accidents, falls, or sports-related injury can also cause damage to the structures of the lower back, including muscles, ligaments, and discs, leading to constant pain.

So, these causes contribute to constant back pain or discomfort. Besides causing pain or discomfort, it can disrupt the daily lifestyle. So, what’s the solution to this?

Looking for some natural remedies to alleviate lower back pain? Dig in to find more:

Natural Remedies To Get Relief From Lower Back Pain:

  • Work On Your Posture: Despite the constant reminders that poor posture is not good for your back, are you still hunching or slouching? It’s time to break the habit and practice sitting and standing with your back straight and shoulders relaxed. Remember, maintaining a proper posture is the first and foremost way to alleviate back pain.
  • Restricted Bed Rest: You might love sticking to your bed all day, but your bed doesn’t like it, leading to pain in the lower back. Bed rest is good, but maintaining movement is essential to prevent your muscles from stiffening up. So, keep the bed rest restricted to a few hours.
  • Stay Active: Don’t be a couch potato; add some movement into your routine that helps strengthen muscles, including the lower back. So, whether you have the problem of back pain or not, engaging in regular physical activities like Yoga, Walking, and Swimming can improve flexibility and reduce stiffness.
  • Lift Properly: When lifting objects or bending your knees, keep the back straight to avoid jerking motion or sudden twisting. Besides maintaining the right posture while lifting heavy objects, use your legs instead of relying solely on the bank.
  • Give Hot Or Cold Therapy A Try: If back pain is hard, calm it using heat or cold packs to the areas where there is pain to reduce inflammation and alleviate muscle spasms.
  • Manage Weight: As we said above, obesity is one of the major causes of lower back pain. Therefore, one way to alleviate this is to sustain a healthy weight, follow a healthy diet, and exercise regularly to minimize strain on the back.
  • Take A Break: Sticking to your desk all day can hurt your back. So, if you have a sedentary job, take frequent breaks to stretch and move around. It will alleviate the back pain and add to your overall productivity. You can teach a few gentle stretching exercises to your daily routines for long-term benefits.

So, why live with back pain when you live pain-free? Incorporate these general healthy habits into your routine to eliminate lower back pain. However, it is important to understand that these tips may or may not work for your back pain. Therefore, considering your healthcare advice is essential before changing your routine.

While general back pain usually gets better with time and a little rest, if it doesn’t get better, interferes with your normal activities, or is accompanied by other unusual symptoms like fever, bowel or bladder problems, and more, it could be a sign of something serious. It’s a hint that something might not be right with your back or health, and getting tested in time is crucial to determine the cause and get yourself cured.

Reach Redcliffe Labs For Routine Health Checkups

Redcliffe Labs is a Healthy India Ki Trusted Lab that you can count on to book a Health Checkup to routinely analyze your health, detect abnormalities early, and take charge while there is still time. We have 3600+ comprehensive ranging from preventive to specialized tests available under one roof, allowing timely diagnosis with maximum accuracy. So, delay no more and book your Vitamin D Test or a Full Body Checkup to evaluate your health and determine the cause of the problem.


Lower back pain can significantly influence your quality of life, but with the right choices and lifestyle modifications, it’s possible to alleviate the pain and prevent future episodes. So, pay attention to your back, as it is the bone of a healthy you. Embrace these natural remedies, and if you have any known back-related or medical condition, get professional help before heading further.

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