Lower back pain...isn't it annoying?
Lower Back Pain: Causes, Symptoms, Relief Strategies, and How Osteopathy Can Help
Lower back pain is one of the most common reasons people seek treatment, affecting up to 80% of adults at some point in their lives. Whether it comes on suddenly or develops gradually, lower back pain can interfere with your ability to move comfortably, sleep well, and enjoy daily life.
Osteopathic treatment provides a gentle, effective approach to understanding and relieving lower back pain—helping you move better and feel better.
What Causes Lower Back Pain?
Lower back pain can be triggered by a variety of mechanical, postural, or lifestyle-related issues. Common causes include:
Muscle or ligament strain – Often from heavy lifting, repetitive movement, or sudden awkward motions
Poor posture – Sitting for long periods, particularly at a desk or in a car, can put stress on the lower spine
Disc issues – Such as bulging or herniated discs, which can compress nearby nerves
Joint dysfunction – In the sacroiliac joints or small spinal joints (facet joints)
Sedentary lifestyle – Lack of movement can weaken the muscles that support the spine
Stress and tension – Emotional stress can contribute to muscle tightness and changes in posture
Previous injuries or accidents – Especially if left untreated
Symptoms to Look Out For
Lower back pain can present in different ways depending on its cause. Symptoms to watch for include:
Dull or sharp pain in the lower back
Pain that worsens with sitting, standing, or bending
Stiffness or restricted movement in the lower spine
Pain radiating into the hips or buttocks
Numbness, tingling, or weakness in the legs (may suggest nerve involvement)
Seek medical advice immediately if you experience:
Sudden, severe back pain after trauma
Difficulty controlling bladder or bowel function
Weakness or numbness in both legs
Back pain accompanied by fever or unexplained weight loss
These could be signs of a more serious underlying condition and require prompt medical attention.
How to Relieve Lower Back Pain at Home
Mild to moderate lower back pain can often be improved with self-care strategies, especially if addressed early. Try the following:
Stay gently active – Avoid long periods of bed rest. Walking or light movement can help keep muscles from stiffening.
Use heat or cold packs – Heat may help ease muscle tension; cold can reduce inflammation if the pain is acute.
Check your workstation – Ensure your chair and desk setup support good posture.
Stretch regularly – Gentle lower back and hip stretches can help ease stiffness.
Strengthen core muscles – Engaging your core and glutes supports the spine and reduces strain.
Mind your lifting technique – Bend your knees and keep the load close to your body.
How Osteopathic Treatment Can Help
As osteopaths, we look at how the whole body moves and functions, not just the site of pain. Lower back pain is often the result of imbalances, restrictions, or tension in related areas like the pelvis, hips, or thoracic spine.
Osteopathic treatment aims to reduce pain and restore movement through:
Manual techniques to improve joint mobility and relieve soft tissue tension
Postural assessment to identify and address contributing habits
Movement guidance to support strength, stability, and recovery
Breathing and stress management techniques where appropriate
Tailored advice for ergonomics, movement, and prevention
Treatment is always personalised and safe, focusing on helping your body recover and stay well.
When to Seek Osteopathic Help
If your lower back pain is persistent, affecting your sleep, work, or ability to move comfortably, it may be time to see an osteopath. Early treatment can prevent a mild issue from becoming long-term and support your return to pain-free movement.
You don’t need to put up with ongoing back pain. Book an appointment to explore how osteopathy can support your recovery and get you moving freely again.