5 Common Causes of Lower Back Pain: How to Mange and When to Seek Help

Lower back pain is one of the most common reasons people miss work or visit a healthcare provider. Research shows that 80% of adults experience lower back pain during lifetime. While it can feel overwhelming, understanding the root cause is the first step toward lasting relief. Here are five common causes of lower back pain we see at Back and Beyond Chiropractic.

1. Poor Posture

   Our body isn’t designed to sit for 8-10 hours a day. Prolonged sitting and slouching often cause certain muscles to become less active or “switch off”, while others become overwork. This imbalance places increased stress on the joints and discs of the spine, reducing their ability to handle everyday activities. Over time, this may lead to stiffness, discomfort, and fatigue in the lower back  

2. Disc Injury

   Disc between two vertebrae act as natural “shock absorbers”, helping your spine handle everyday movement and loads. When the disc gets injured, such as bulging or herniating- it can irritate the nerve nearby. This may cause sharp or shooting pain down to the leg.  

   
   

   

   
   

3. Degenerative Disease

   Degeneration of the spine is often age-related changes in the spine, where intervertebral disc gradually loses hydration and elasticity. This reduces their capacity to absorb everyday forces. Patients commonly report stiffness and aching, typically worse in the morning and improving with movement as the day progresses.

   
   

4. Spinal stenosis

   This occurs when the space within the spine becomes narrower and increase pressure on the nerves that travel through the spine. People with spinal stenosis often find the pain or altered sensations such as tingling/numbness in the legs, and they find that leaning forwards (like leaning on the shopping trolley) relieves the pain as it opens up the space and reduces pressure on the nerve.

   

5. Spondylolisthesis

   This happens when one vertebra slips forward over the one below. It can develop due to a repetitive strain (sports-related such as gymnastic or badminton), aging, congenital defect or stress fracture (Pars defect). This slippage can affect how the spine distributes loads during everyday activities.  It often causes localised lower back pain, and many people experience hamstring tightness, as the body attempts to stabilises the pelvis and lower back

Tips to Manage Your Lower Back Pain

Here are some tips to what to do if you experience back pain

• Keep moving

Our body is designed for movement. Exercises such as walking or swimming ‘lubricates’ the spine and muscles, helping you feel less stiff and comfortable.

• Ergonomic Adjustment

Setting up an ergonomic workspace is one of the effective ways to prevent the postural fatigue. Avoid slouching while sitting chair and bring the monitor height at the eye level to keep up the natural curvature of the spine.

• Seek professional

It’s important to seek professional especially when the lower back pain is re-current. Speak to professional who can address and manage the root cause will give long lasting relief. Chiropractic care is proven to be effective for lower back pain.

When to Seek Help

Most back pain is mechanical and responds well to conservative care, and research shows chiropractic care is effective for managing lower back pain. You should seek a professional assessment if:

• The pain persists for more than two weeks despite rest and home care and getting worse.

• Pain radiates into your legs, or you feel numbness/tingling or loss of sensation in your feet

• The pain is worse at night or prevents you from sleeping

• You experience “clumsiness” or weakness in your legs when walking

  
  

Important: Seek immediate emergency care if back pain is accompanied by a loss of bladder or bowel control, pain/numbness on both sides of legs or sudden, severe weakness in the legs.

Conclusion: Taking the First Step Toward Relief

Lower back pain can feel like an invisible weight, dictating how you move, work, and play. Whether your discomfort is caused by postural fatigue, a disc injury, or the natural changes of spinal degeneration, the most important thing to remember is that you don't have to navigate it alone.

Understanding the "why" behind your pain is the first step, but restoring your quality of life requires a personalised approach. By addressing the mechanical roots of your discomfort—rather than just masking the symptoms—you can regain the freedom to move without hesitation.

Ready to Move Beyond?

Don't let a "bad back" become your "new normal." At Back and Beyond Chiropractic, we specialise in identifying the underlying causes of lower back pain and providing tailored care plans to get you back to the activities you love.

Schedule Your Comprehensive Assessment Today

Take the first step toward lasting relief. Contact our Concord and Inner West Chiropractic team today to book your initial consultation and see how a focused, professional approach can make a difference.

Our Clinic Hours:

We know life is busy, which is why we are Open 7 Days a week to fit your schedule:

Monday – Friday: 8:00am - 7:00pm

Saturday: 8:00am - 1:00pm

Sunday: By appointment

Reference

1. Lumbar disc nomenclature: version 2.0, Fardon, D. F., et al. (2014). The Spine Journal.

2. The Natural Course of Lumbar Disc Herniation: A Systematic Review, Zhong, M., et al. (2017). Pain Physician.

3. Low back pain, a comprehensive review: pathophysiology, diagnosis, and treatment. Urits, I., et al. (2019). Current Pain and Headache Reports.