Why Your Lower Back Always Hurts — And What You Can Do About It

Decompression| Chiropractic
May 16, 2025•4 min read

Low back pain (LBP) is so common that it’s often accepted as a normal part of life — like taxes or morning traffic. But just because it’s common doesn’t mean it should be ignored. If your lower back always hurts, it’s your body’s way of telling you something isn’t right. The good news? There are real, effective ways to fix it — no matter your age, job, or activity level.

low back pain

Why Does My Lower Back Always Hurt?

1. Poor Posture

Slouching at your desk, hunching over your phone, or standing with uneven weight distribution can strain your spine over time. Poor posture puts stress on the lumbar spine, which leads to muscle fatigue, joint dysfunction, and long-term pain.

2. Weak Core Muscles

Your abdominal and back muscles work together to support your spine. A weak core forces your back muscles to overcompensate, leading to chronic strain and discomfort.

3. Sedentary Lifestyle

Sitting for long periods weakens muscles and tightens hip flexors and hamstrings, all of which contribute to back pain. Inactivity also reduces blood flow to the spine, making healing slower.

4. Overuse or Improper Lifting

Whether you’re lifting weights or a laundry basket, doing it wrong (twisting, jerking, or bending from the waist) can injure your back muscles or herniate a disc.

5. Underlying Conditions

Conditions like herniated discs, sciatica, arthritis, or degenerative disc disease are medical issues that often cause persistent lower back pain. If your pain radiates down your leg or worsens over time, it’s worth getting evaluated.

What You Can Do About It

You don’t have to live with daily back pain. Here are evidence-based strategies that work:

low back pain exercise

1. Improve Your Posture

Small adjustments can make a big difference:

  • Keep screens at eye level.

  • Use a lumbar roll or supportive chair.

  • Take frequent breaks to reset your posture.

2. Strengthen Your Core

Incorporate exercises like:

  • Planks

  • Bird-dogs

  • Dead bugs

  • Bridges
    A strong core provides spinal stability and reduces your risk of injury.

3. Move More (Even Just a Little)

Walking, stretching, and standing up every 30–60 minutes can improve circulation, reduce stiffness, and re-activate muscles that have “gone to sleep” during prolonged sitting.

4. Try Physical Therapy

A trained physiotherapist can identify muscle imbalances, guide you through safe exercises, and use treatments like manual therapy, dry needling, or electrical stimulation to relieve pain.

5. Explore Chiropractic Care

Chiropractic adjustments can help relieve pain caused by joint misalignment, muscle tightness, and nerve irritation. Many people report improved mobility and reduced discomfort after spinal manipulations performed by licensed chiropractors. It’s especially helpful for non-specific low back pain and sciatica-related symptoms.

6. Consider Spinal Decompression Therapy

Spinal decompression — either surgical or non-surgical — aims to relieve pressure on the spinal discs and nerves. Non-surgical decompression (often done with a traction table or mechanical device) may be recommended for people with herniated discs, sciatica, or degenerative disc disease. Some find significant relief after a few sessions.

7. Use Heat or Ice

  • Ice is helpful right after injury to reduce inflammation.

  • Heat helps loosen tight muscles and improve circulation for chronic pain.

8. Check Your Sleep Setup

Your mattress and pillow could be contributing to your pain. Try sleeping on your side with a pillow between your knees, or on your back with a pillow under your knees.

9. Mind the Mind-Body Connection

Chronic stress and anxiety can amplify pain. Practices like yoga, meditation, and deep breathing can help relax tense muscles and calm your nervous system.

stretching

References

  1. Maher C, Underwood M, Buchbinder R. (2017). Non-specific low back pain. The Lancet, 389(10070), 736–747. https://doi.org/10.1016/S0140-6736(16)30970-9

  2. Shmagel A, Foley R, Ibrahim H. (2016). Epidemiology of chronic low back pain in US adults: data from the 2009–2010 National Health and Nutrition Examination Survey. Arthritis Care & Research, 68(11), 1688–1694. https://doi.org/10.1002/acr.22890

  3. van Middelkoop M, Rubinstein SM, Verhagen AP, Ostelo R, Koes BW, van Tulder MW. (2011). Exercise therapy for chronic nonspecific low-back pain. Best Practice & Research Clinical Rheumatology, 24(2), 193–204. https://doi.org/10.1016/j.berh.2010.01.002

  4. National Institute of Neurological Disorders and Stroke. (2020). Low Back Pain Fact Sheet. https://www.ninds.nih.gov/low-back-pain-fact-sheet

  5. Qaseem A, Wilt TJ, McLean RM, Forciea MA. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain: a clinical practice guideline from the American College of Physicians. Ann Intern Med. 166(7):514-530. https://doi.org/10.7326/M16-2367

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