Are you suffering from lower back pain? You’re not alone. Lower back pain has a lifetime prevalence of around 84% in the general adult population across the globe. In Australia, it’s one of the most common musculoskeletal conditions, affecting both older and younger people. So, learning how to manage it is a worthwhile investment in your long-term health.
What Causes Lower Back Pain?
Your lower back is a complex region made up of bones, joints, muscles, ligaments, tendons, and nerves—all of which can contribute to discomfort. Symptoms vary widely: some people may feel a tight band-like pain across the back, while others experience deep or sharp pain to one side, or pain that radiates into the glutes or hips.
External Contributing Factors
One of the most discussed factors is prolonged sitting. While some debate still exists, large studies have shown a clear link between a sedentary lifestyle and increased risk of lower back pain. For example, Alzahrani et al. (2023) found that adults with higher sedentary time—particularly from prolonged sitting and driving—were significantly more likely to experience lower back pain.
What Does the Research Say?
Recent research encourages a shift away from focusing solely on “structural issues” in the spine. Instead, it promotes a more holistic view that considers the way we move, think, and live day to day.
- Hartvigsen et al. (2018) emphasized that non-specific lower back pain rarely results from a single anatomical fault and instead arises from a complex interaction of physical, psychological, and social factors.
- Tagliaferri et al. (2023) reviewed modern guidelines and concluded that active treatment strategies—like exercise and patient education—are significantly more effective than early imaging or passive treatments.
- A Cochrane review by Ferreira et al. (2019) showed that staying active promotes faster recovery from acute lower back pain compared to bed rest.
Helpful Tips to Ease Lower Back Pain
Here are some practical, evidence-backed strategies that you can start using today:
1. Break Up Sitting Time
Simple changes, like standing every 30-50 minutes, can have a meaningful impact. Owen et al. (2010) found that regularly interrupting sitting time helps reduce the risk of musculoskeletal pain and improves circulation.
Pro Tip: Set a reminder on your phone or computer to stand or walk every 40 minutes!
2. Desk-Friendly Exercises
If getting up regularly is hard, here are some gentle exercises you can do right from your chair:
- Gentle pelvic rocks while sitting
- Trunk rotations
- Lat stretches using your desk
- Seated hamstring stretches
3. Floor-Based Exercises (if you have space)
If you have access to a mat or comfortable surface, try:
- Cat/camel movements
- Knee rocks side to side
- Bird-dog exercise
- Thread the needle or bow and arrow stretch
4. Check Your Ergonomics
Making small ergonomic changes at your workstation can also help prevent or reduce discomfort. This might include:
- Raising your monitor to eye level
- Using a chair with lumbar support
- Avoiding slouched postures or forward head positioning
Final Thoughts
Lower back pain is incredibly common, but it doesn’t have to be something you live with forever. With small daily changes—such as moving more, stretching regularly, and creating an ergonomic workspace—you can take charge of your symptoms and start feeling better.
If your pain isn’t improving despite self-management strategies, it’s worth seeing a physiotherapist or healthcare provider for a personalised assessment. They can help identify any underlying issues and guide you through an evidence-based recovery plan.
This is a link to other blog posts – https://bodysmartphysio.fit/demo-home/blogs/
References
Alzahrani, H., Mackey, M., Stamatakis, E., & Shirley, D. (2023). Physical inactivity and sedentary behavior and the risk of low back pain: A systematic review and meta-analysis. Spine Journal, 23(1), 45–58.
Ferreira, M. L., Machado, G., Latimer, J., Maher, C., & Ferreira, P. H. (2019). Bed rest or active treatment for low back pain? Cochrane Database of Systematic Reviews, (9), CD001254. https://doi.org/10.1002/14651858.CD001254.pub4
Hartvigsen, J., Hancock, M. J., Kongsted, A., Louw, Q., Ferreira, M. L., Genevay, S., Hoy, D., Karppinen, J., Pransky, G., Sieper, J., Smeets, R. J., & Maher, C. G. (2018). What low back pain is and why we need to pay attention. The Lancet, 391(10137), 2356–2367. https://doi.org/10.1016/S0140-6736(18)30480-X
Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. W. (2010). Too much sitting: The population health science of sedentary behavior. Exercise and Sport Sciences Reviews, 38(3), 105–113. https://doi.org/10.1097/JES.0b013e3181e373a2
Tagliaferri, S. D., Miller, C. T., Owen, P. J., Mitchell, U. H., & Belavy, D. L. (2023). The treatment of non-specific low back pain: A comprehensive review of recent guidelines. British Journal of Sports Medicine, 57(6), 329–336. https://doi.org/10.1136/bjsports-2022-105364
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