What is low back pain?
Low back pain refers to discomfort in the lumbar region of your spine — just above your hips and below your ribs. It may feel like a dull ache, sharp shooting pain, or stiffness. Some people also experience pain that radiates to the buttocks or down the leg (sciatica).
Your body has a load limit
Low back pain often happens when there is too much stress or strain on the structures of your back — muscles, joints, discs or nerves. Like any structure, your body has a limit to how much load it can handle. Training can increase this tolerance over time, but exceeding that threshold, even slightly and repeatedly, can lead to injury and pain.
Why alignment matters
Your spine functions best in a neutral, stacked position — especially during daily activities like lifting groceries or a child, and movements like squats, deadlifts or overhead lifts. When your spine consistently moves out of ideal alignment, it can lead to micro-trauma, overuse of supporting muscles, and uneven loading of discs and joints.
You might feel like you 'threw your back out' doing something simple — but the real cause is usually a build-up of stress over time. Pain is often the last thing to show up, after the body has been compensating for a while.
Common causes
- Poor posture, especially long hours at a desk
- Repetitive bending or lifting
- A sedentary lifestyle and weak core muscles
- Poor spinal alignment or joint restrictions
- Unresolved past injuries or falls
- Emotional or mental stress that manifests in the body
When to seek help
- Persistent low back pain for more than a week
- Pain that worsens with movement or radiates down the leg
- Stiffness in the morning or after sitting
- Difficulty sleeping due to discomfort
- Reliance on painkillers to get through the day