Lower Back Pain – Relief Exercises, Symptoms, Causes, & Treatment

Lower Back Pain – Lower Back Pain Is one of the most common diseases in the United States. On average United States record, more than three million reported cases of lower back pain each year.

Even on a daily basis, one way or another, we feel lower back pain due to constant sitting and poor weight lifting techniques. Yes, it is completely true that without even lifting, I found out where you can get lower back pain due to a poor setting schedule.

Many of us work on digital devices, including laptops and tablets, and we have to sit for at least 6 to 8 hours a day to perform various tasks. The constant sitting puts pressure on our back and lower back muscles. 

Today we are here to discuss Everything related to lower back pain, including Symptoms, Causes, Treatment, & Relief Exercise. So let’s take a look at Everything related to it.

Symptoms of Lower Back Pain

As its name suggests, you feel pain in the L1, L2, L3, L4, and L5 regions of your lumbar. The lower back is a remarkably well-engineered structure with different bones, joints, nerves, ligaments, and muscles working together to provide strength, flexibility, and support to our body.

Lower Back Pain
Lower Back Pain

Your lower back pain can come on suddenly due to some activity or appear gradually because of an unhealthy lifestyle. For example, if you bend over to pick up something heavy and start feeling the pain, it is an example of sudden pain. On the other hand, if you don’t know why your lower back started to paint, that means there is something with your lifestyle.


The first thing first you will feel when you start having lower back pain is the pain itself. Usually, we ignore any other symptoms such as muscle stiffness or bad posture, but as soon as we start having pain while sitting or standing, Everything becomes uncomfortable.

You can have small dull pain at the bottom of your spine, which sometimes travels to your buttocks and legs. Or you can also experience sudden hard pain, which becomes unbearable.

Usually, you will feel worse back pain after you wake up in the morning. But as soon as you start moving around, the symptoms will go down, and the pain you have felt since morning won’t be there.

Usually, it is because the matter you are using is not good, and it decreases blood flow in your lower back. The first thing first you should do is try changing the mattress.


Apart from pain, you feel a lot of stiffness in your lower back region. You might feel very hard to move or even stand up straight during the stiffness. Apart from that, you might also find standing up very hard after sitting for a few minutes.

Usually, when you get stiffness in your muscle, you feel like you should walk or do a little stretching. Apart from that, you may also notice a decrease in range of motion and a little bit of pain if you try to stretch it. 

These are the classical signs of stiffness, and you should do regular warmups of your lower back area to stay away from the stiffness.

Posture Problems

After pain and stiffness, you will find that your poster is getting worse every day. It is very common for lower back pain patients to stand up straight. Many patients stand up crooked or bent with their torso off to the side rather than aligned with their spine. Apart from that, your lower back may look flat instead of curved.

Symptoms That Require Immediate Medical Attention

Other than the above return symptoms, there are a few symptoms that require immediate medical attention. If you ever get this symptom, we will suggest you call your doctor as soon as possible and talk about all the things you are feeling.

If you ever lose bladder or bowel control, you should let your doctor know about it as soon as possible. Because sometimes, lower back problems can signal a serious underlying medical condition.

Apart from that, if you recently lost weight due to no lifestyle changes or diet, you should let your doctor know about it also. Fever, chill, and severe abdominal pain should also be reported back to your doctor, along with lower back pain issues.

Causes of Lower Back Pain

Look at all the major causes of lower back pain because it isn’t something that grows automatically like a tumor. Most of the time, you have clear control over your lower back and all the issues around it.

Lower Back Pain
Lower Back Pain

Strains And Sprints

You might get strains and sprains in your lower back which result in lower back pain. It is one of the most common causes among people suffering from lower back pain issues. You might injure the muscle, tendons, or ligaments by lifting something heavy or not using the proper technique.

Powerlifters lift hundreds of pounds every day for multiple repetitions. On the other hand, many people injure their lower back by just lifting a couple of pounds using bad technique. You should always try to learn a good lifting technique.


Apart from the strange fracture is another most common cause of lower back pain. Due to some accident or crash, you might break your spinal cord, and it can result in constant lower back pain issues.

Structural Problem

You might feel lower back pain due to a condition called spinal stenosis. It usually happens when the spinal column is too narrow for the spinal cord. If anything goes into the spinal cord, it can cause severe sciatic nerve pain.

Treatment for Lower Back Pain

Now let’s take a look at all the options available for the treatment of lower back pain. Generally, you don’t have to do anything apart from getting rest and icing to lower the levels of lower back pain, but sometimes you have to get medical help also. Medication

Sometimes due to severe symptoms, your doctor might ask you to use some sort of medication or prescription drugs to control the pain levels. These medications also relax muscles and prevent any sort of back spasms.

Physical therapy

Your doctor might ask you to take physical therapy to strengthen the muscles around your spinal cord. Muscle therapy or physical therapy can also help you improve your flexibility and strength in your lower back.

Hands-on Manipulation

There are several hands-on manipulation treatments available that can relax the Titan’s muscles and reduce the pain levels. Apart from that, handling manipulation can also help you improve your posture and alignment.


Surgery is also an option that can help you, But it is only recommended after an injury or condition in which surgical repair is necessary. There are different types of surgeries available that can help you with lower back pain.

Lower Back Pain Relief Exercises

Now let’s take a look at all the exercises which can help you control your lower back pain issues. Apart from that, we will also discuss how you can easily lower the chances of getting yourself injured.

Gentle Stretches

The first thing first every physical therapist or doctor will suggest you do to control your lower back issues is to do gentle stretching every day. As soon as you wake up in the morning, you should do gentle exercise, including small stretches to warm up your lower back before you do anything.

Back Brace

A back brace can make a huge difference in your comfort and pain levels. Usually, doctors recommend back brace to patients who are doing heavy lifting despite being in lower back pain.

Learn to Lift

You should learn how to avoid injuries and lift with your legs, not your back. If possible, take a class with a physician and try to learn the right way to hold heavy items as close to your body as possible.


Lower back pain is a very common problem among the average American. As for the statistics, more than 3 million people suffer from lower back issues every year. Even though it is a very serious problem, there is still not much awareness of how you can easily prevent it.

You may experience lower back pain due to bad lifting techniques or some accident. Apart from that, sitting for several hours with bad posture can also cause lower back pain.

There are a few treatment options available to treat your lower back pain issues. Which includes surgery as your therapy or medication depending on the symptoms and need. 

You should try to prevent lower back pain issues as much as possible. You should learn more about it because bad sitting and lifting weight posters can also cause lower back pain.

How to relieve lower back pain at home?

In order to get relief from lower back pain at home, you should start gentle stretching and maintain a healthy weight. Apart from that, you can also apply heat or ice depending on your comfort of yours.