Where does your lower back pain come from and what helps against it?

Lower back pain is one of the most common ailments people experience in their daily lives. Whether you are an athlete, an office worker, or a manual laborer – almost everyone is familiar with the pulling, stabbing, or tightness in the lumbar region. This pain is not only unpleasant but also interferes with the daily lives of those affected. In many professions, sitting at a desk for hours is part of the daily work routine. Furthermore, leisure activities are often one-sided, and time for regular physical activity continues to decrease. This, combined with a sense of never-ending mental stress, can be a cause of lower back pain. But what is actually behind this suffering, and how can it be alleviated or prevented?

What can be causes of lower back pain

The causes of pain in the lower back are diverse. Often, the trigger is an unfamiliar movement or lifting a heavy object. However, this is usually not the root cause.

Lack of mobility: Due to a lack of mobility, other structures have to compensate for the strain, which can lead to signs of overload over a certain period of time.

Muscular tension or strains: Long periods of sitting, sudden movements, or poor posture often lead to tension. This can manifest as a diffuse ache or a sharp, stabbing sensation. A lack of core stability and imbalanced musculature can overwhelm the back and lead to strain.

Weak abdominal muscles: Weak abdominal muscles mean that the back has to take on more work than it should. Over time, this leads to tension, poor posture, and pain.

Disc problems: The intervertebral discs act as buffers between the vertebrae. Wear and tear or injuries can exert pressure on the nerves and cause pain, which often radiates into the legs.

Lack of physical activity: Weak core and back muscles due to a lack of activity promote improper loading. A sedentary lifestyle or lack of strength training leads to the back muscles not being sufficiently strengthened, which impairs the stability of the spine.

Postural errors: Poor posture, such as permanent swayback, a rounded back, or a pelvis tilted forward, can place unnatural strain on the spine. These overloads can develop into chronic pain in the long term.

Psychosomatic factors: Stress, anxiety, and mental strain can cause tension and pain. The lower back is particularly susceptible to psychosomatic complaints because stress hormones increase muscle tension.

Organic causes: Conditions such as kidney problems, gynecological complaints, or inflammation of the vertebral bodies are rare but can also cause pain in the lower back.

The influence of lack of mobility on the lower back

A lack of mobility in key areas such as the hips, ankles, or thoracic spine can cause the lower back to take over compensation. This leads to an overload of the spine and pain.

Hip mobility: Restricted mobility in the hip causes the lower back to be put under unnaturally high strain during movements such as squats or lifting objects. This can lead to problems, especially in sports like CrossFit or weightlifting.

Ankle mobility: Lack of mobility in the ankle can force poor posture during exercises like squats or lunges. The weight is incorrectly shifted, and the lower back has to work harder.

Thoracic spine: Restricted mobility in the thoracic spine forces the lower back to compensate for movements, which can lead to hyperextension and pain.

Therefore, a lack of mobility is not just a problem for performance in training, but also a decisive factor for the long-term health of the lower back.

What helps against lower back pain

There are both short-term and long-term solutions to alleviate and prevent pain in the lower back.

Short-term measures:

Movement instead of rest: Light physical activity, such as walking or gentle mobilization exercises, promotes circulation and releases tension. Too much rest often worsens the symptoms.

Heat: A heat patch, a hot shower, or a warm bath can loosen tense muscles and relieve pain.

Stretching: Gentle stretching exercises for the back, hip, and leg muscles can alleviate acute symptoms. Exercises like the Cat-Cow stretch or the Child’s Pose are effective.

Pain relief: In the short term, painkillers can help to relax the affected area.

Chiropractor: Chiropractic care focuses on treating functional disorders of the musculoskeletal system, especially the spine, using manual techniques such as joint manipulation or mobilization. For example, blocked joints can be released again.

Long-term solutions:

Core training: A strong core musculature relieves the lower back and provides stability.

Mobility training: Regular mobilization exercises for the hips, ankles, and thoracic spine improve flexibility and reduce improper loading.

Functional strength training: Exercises like deadlifts, squats, or kettlebell swings train not only the back muscles but the entire core.

Ergonomics in everyday life: Make sure your workplace is set up to be back-friendly and avoid sitting for long periods without breaks for movement. Ergonomic chairs, a standing desk, and a correctly adjusted screen can make a big difference.

Regular exercise: Sports such as swimming, yoga, or Pilates can strengthen and relax the back. These activities improve both strength and flexibility.

The role of deadlifts and core training

Deadlift:

Deadlifting is one of the most effective exercises for strengthening the back muscles and the entire body. When performed correctly, it trains the entire posterior chain – from the lower back to the glutes to the hamstrings.

• Improvement of core stability: The core must actively stabilize during the movement.
• Correction of poor posture: Regular deadlifting strengthens the lower back and helps to compensate for poor posture.
• Increased resilience: Deadlifting prepares the body for everyday stresses, such as lifting heavy objects.

Core training:

A stable core is the foundation for healthy posture and movement. Through regular core training, pressure is taken off the lumbar spine and the back is protected from overloading. Some of the best core exercises include planks, side planks, and anti-rotation exercises like the Pallof press.

Conclusion

Lower back pain is common, but it does not have to remain part of your life. By identifying the causes and taking targeted measures, you can alleviate pain and prevent it in the long term. Regular mobility and core training, as well as functional strength training such as deadlifts, are the key to strengthening the lower back and improving your quality of life.