Lower back pain can feel like a dull ache, sharp stab, or stiffness in the lower spine. It may radiate down one or both legs, limit movement, or make standing difficult. Pain might start suddenly after an injury or develop gradually from posture issues, overuse, or medical conditions.

Causes Of Acute Lower Back Pain

Strains and sprains
A “pulled back” usually means muscle or ligament injury. Strains = overstretched muscle/tendon; sprains = torn ligament. Expect stiffness, spasms, and limited motion. Mild cases improve in days; severe injuries need medical care and can become chronic if not healed.

Herniated or ruptured discs
Damaged discs can press on nerves, causing sharp low-back pain or sciatica (leg pain/numbness). Many improve within ~6 weeks; persistent neurologic symptoms may need injections or surgery.

Sciatica
Irritation of the sciatic nerve (from herniation, stenosis, or pelvic injury) causes burning/shooting pain, tingling, or numbness down one leg.

Pregnancy
Growing uterus weakens abdominals and strains the spine. Gentle activity, posture support, and postpartum rehab help.

Other nearby conditions
Kidney stones/infections, gallbladder disease, endometriosis, ovarian cysts, or fibroids can refer pain to the lower back and often include organ-specific symptoms (fever, urinary changes, pelvic pain).

Causes Of Chronic Lower Back Pain

Spine curvatures
Scoliosis (sideways curve), lordosis (inward lumbar curve), and kyphosis (rounded upper back) strain muscles and nerves, causing recurrent pain.

Compression fractures
Small breaks from osteoporosis trigger sharp pain and height loss; may include tingling, numbness, or gait changes.

Degenerative disc disease
Thinning/drying discs increase bone contact and stiffness; may progress to stenosis or arthritis.

Arthritis (including ankylosing spondylitis)
Inflamed spinal joints/ligaments lead to morning stiffness and reduced mobility; severe cases can fuse vertebrae.

Spondylolisthesis
One vertebra slips forward over another, causing back pain, tight hamstrings, and leg weakness.

Spinal stenosis
Narrow canal compresses nerves → back/leg pain, numbness, weakness; often age-related or due to herniation/arthritis.

Cancer
Primary or metastatic tumors can cause deep, night-worse pain and require urgent evaluation.

Fibromyalgia
Widespread tenderness, fatigue, sleep disturbance; lower back pain and stiffness are common.

How To Treat Lower Back Pain

Home remedies
Ice 48–72 hours, then heat; gentle movement (avoid prolonged bed rest); warm baths; sleep with pillow under knees (supine) or between knees (side-lying).

Medication
NSAIDs (ibuprofen/naproxen), short courses of muscle relaxers for spasms, corticosteroid injections for nerve inflammation, short-term opioids for severe acute pain, and neuromodulators (e.g., gabapentin) for nerve pain—only as clinically appropriate.

Physical therapy
Stretching, core and hip strengthening, manual techniques, and TENS to reduce pain and improve function.

Surgery
For refractory or neurologically significant cases: discectomy/microdiscectomy, laminectomy, fusion, disc replacement, or spinal cord stimulation—based on diagnosis.

Prevention Tips

Exercises for lower back pain
Low-impact cardio (walk/swim/cycle 20–30 min), heel slides, ankle pumps, wall squats, straight-leg raises, and core/stability work (including exercise-ball routines). Consult a clinician before starting if recently injured.

Proper lifting techniques
Feet hip-width apart, bend at knees (not waist), keep load close, lift with legs, avoid twisting, and hinge with a neutral spine when lowering.

Ergonomic workstation
Screen at eye level (20–30 inches away), adjustable chair with lumbar support, sit upright (or slight recline), knees slightly above hips (small footrest), and take movement breaks.