Lower back pain is one of the most common complaints people bring to their healthcare providers. But why is this area so vulnerable? The answer lies in its structure, function, and the demands we place on it every day.
Your lower back, or lumbar spine, is responsible for supporting your upper body, bearing weight while allowing movement. It connects your upper and lower body, making it essential for bending, twisting, and lifting. Because it endures constant stress, the risk of strain and injury increases.
The anatomy of your lower back
Your lower back consists of five lumbar vertebrae, the sacrum, coccyx, and nearby pelvic bones, forming a stable yet flexible base. These bones are supported by muscles, ligaments, and fascia.
Nerve roots from the lumbar and sacral spine extend to your legs, hips, pelvis, and feet, allowing sensation and motion. Because spinal discs sit close to these nerves, disc injuries such as herniation can sometimes cause irritation or compression, leading to pain, numbness, or weakness. Sciatica is one example.
Why is the lower back so susceptible to injury?
Several factors can contribute to lower back problems, including:
- Poor posture and lack of regular movement can increase stress on spinal structures.
- Lifting heavy objects incorrectly can strain muscles and joints.
- Insufficient strength in the core and back reduces spinal support, increasing the risk of strain and injury.
- Sudden movements, falls, high-impact activities, and workplace strain can cause muscle or joint damage.
- Over time, natural wear and tear can cause spinal discs to lose hydration and elasticity, reducing their ability to cushion the spine
How to protect your lower back
Many cases of lower back pain can be managed or prevented with simple strategies:
Strengthen your core and back – exercises like planks and bridges help support your lower back. • Use proper lifting techniques – squat down by bending your knees, keep your back straight, hold the object close to your body, and avoid twisting.
- Maintain good posture – keep your spine aligned whether sitting, sleeping, or standing.
- Stay active – low impact activities such as walking, swimming, Pilates and yoga can improve flexibility, core strength, and posture.
- Avoid prolonged sitting – move often and ensure your workstation is ergonomically friendly.
- Stretch regularly – gentle stretches for the lower back, hamstrings, and hip flexors improve flexibility.
- Improve lifestyle – excess weight, smoking, and chronic stress may also contribute to back pain by affecting circulation, muscle function, and inflammation.
- Listen to your body – if you experience discomfort, address it early with movement, rest, or professional advice if needed.
If you have lower back discomfort, we can assess your condition and explore options for a personalised management plan.
