Lower Back Pain

Many people experience some form of pelvic and lower back pain in a lifetime. Back pain is a common problem which affects 4 out of 5 of us at some point. It’s often caused by a simple muscle, tendon or ligament strain and not usually by a serious problem. Back pain can be acute, where the pain starts quickly but then reduces after a few days or weeks, or chronic, where pain could last on and off for several weeks, or even months and years.


There are two common types of lower back strain:

A muscle strain happens when the muscle is over-stretched or torn, resulting in damage to the muscle fibers (also called a pulled muscle). A lumbar sprain happens when ligaments, the tough bands of tissue that hold bones together, are torn from their attachments.


What causes lower back pain?

Back pain is usually caused by a simple muscle, tendon or ligament strain. When the muscles or ligaments in the low back are strained or torn, the area around the muscles will usually become inflamed. The inflammation leads to back spasm, and it is the back spasm that can cause both severe lower back pain and difficulty moving.

Other possible causes

  • poor posture
  • lack of exercise resulting in stiffening of the spine


As well as the factors listed above, there are also specific conditions which are associated with the pain felt in the back.

  • Spondylosis – As we grow older the discs in the spine become thinner and the spaces between the vertebrae become narrower.
  • Sciatica – Back pain is sometimes linked with pain in the legs, and there may be numbness or a tingling feeling. This is called sciatica. This is due to irritation or squeezing of one of the spinal nerves (called the sciatic nerve).
  • Spinal stenosis – Spinal stenosis is back pain linked with pain in the legs which starts after a few minutes’ walking and tends to get better very quickly when you sit down. This can happen from birth or develop as we get older.



Exercise is the most important way and efficient ways to help your back get better. Exercise  releases endorphins, which is your body’s natural painkillers. Remember, in some cases exercise might make your back feel a bit sore in the initial phase but it doesn’t cause any harm. Start off slowly and gradually increase the amount of exercise you do. Often people stop exercising once their back pain gets better , but it’s best to carry on exercising to maintain strength and fitness as this will help to reduce the chances of your back pain returning.


Exercises that may help:

  • going to the gym
  • Walking
  • Swimming
  • yoga or Pilates

Stretches for Low Back Pain & Sciatica Relief


Safe and Natural Ways To Relieve Lower Back Pain

– Use ice pack for 20 minutes.

– Take safe, natural remedies for inflammation, spasm, and pain, such as turmeric (curcumin), boswellia, and ginger.

Prevention Tips

  • Use correct lifting and moving techniques, such as squatting to lift a heavy object. Don’t bend and lift.
  • Maintain correct posture when sitting and standing.
  • Abdominal muscle strengthening exercises to provide more spine stability. Swimming, stationary bicycling and brisk walking are good aerobic exercises that generally do not put extra stress on the back.
  • Quit smoking. Smoking is a risk factor for arthrosclerosis (hardening of the arteries), which can cause lower back pain and degenerative disc disorders.
  • Avoid stressful situations, if possible, as this can cause muscle tension.
  • Maintain a healthy weight. Extra weight, especially around the midsection, can put strain on the lower back.

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