7 Reasons You Have Lower Back Pain – And How to Fix It
Lower back pain is one of the most common complaints, and many people struggle to find lasting relief. The problem? Most people are given bad advice that doesn’t address the real causes of lower back pain.
In this guide, I’ll cover the seven most common reasons why you may be experiencing lower back pain and provide effective ways to fix them.
1. Too Much Compression in the Spine and Hips
Your spine and hip joints are designed to absorb movement and support your body weight. However, when they become too compressed, they can cause nerve pinching and pain.
Why Compression Causes Pain
The discs between your vertebrae absorb shock and allow movement. Too much compression wears them down and pinches nerves.
Hip compression forces your pelvis to move improperly, increasing stress on the lower back with every step you take.
How to Fix It
Decompress the spine with gentle stretches and postural correction.
Improve hip mobility to allow for better movement and less strain on the lower back.
2. Bad Pelvic Position (Anterior or Posterior Tilt)
Your pelvic alignment plays a major role in lower back health. When your pelvis is tilted too far forward (anterior tilt) or too far back (posterior tilt), it forces your lower back into unnatural positions, causing pain.
How Pelvic Position Affects Pain
Anterior pelvic tilt (hips tilted forward) increases the arch in the lower back, leading to compressed nerves and tight muscles.
Posterior pelvic tilt (hips tucked under) causes slouching and excess pressure on the spinal discs.
How to Fix It
Stretch tight hip flexors if you have anterior pelvic tilt.
Strengthen core and glute muscles to support a neutral pelvic position.
3. Tight Glutes and Hip Muscles
Your glutes and deep hip muscles play a critical role in spinal stability. If they’re tight, they restrict movement, forcing extra strain on the lower back.
Why Tight Hips Cause Pain
Tight hips limit movement and force the lower back to compensate.
Poor internal and external rotation in the hips can lead to pelvic misalignment and low back discomfort.
How to Fix It
Perform hip mobility exercises to improve internal and external rotation.
Stretch the glutes and hip flexors regularly.
4. Weak or Dysfunctional Core
A strong core is more than just visible abs—it’s about deep stabilizing muscles that support the lower back. When these muscles are weak, the lower back works harder than it should, leading to pain.
Why Weak Core Muscles Cause Pain
The transverse abdominis (TVA) acts like a natural corset for your spine. If it’s weak, your lower back lacks support.
Without strong obliques and deep core muscles, the spine absorbs too much impact.
How to Fix It
Focus on core stabilization exercises, like planks and TVA activation drills.
Avoid excessive crunches and sit-ups, which can aggravate back pain.
5. Weak Glute Muscles
Your glutes play a huge role in hip stability and lower back support. When they’re weak, your lower back compensates by taking on extra work.
Why Weak Glutes Lead to Back Pain
Weak glutes cause you to overuse your lower back muscles during movements like walking, standing, and lifting.
Without strong glutes, your spine is forced to move more, leading to increased wear and tear.
How to Fix It
Strengthen your glutes with hip thrusts, bridges, and deadlifts.
Avoid relying too much on your lower back when lifting or bending.
6. Poor Form When Bending and Lifting
If you bend forward incorrectly when picking things up, you’re putting unnecessary strain on your lower back.
Why Bad Form Leads to Back Pain
Bending through the spine instead of the hips pinches the discs and compresses nerves.
Twisting while lifting can lead to SI joint pain and muscle imbalances.
How to Fix It
Learn to hip hinge properly when picking things up.
Use your glutes and core, not your lower back, to lift.
7. Poor Balance and Coordination
Your balance and coordination impact how well your body absorbs movement. Poor balance leads to excess movement in the lower back, which can cause pain and instability.
Why Poor Balance Causes Back Pain
Weak stabilizer muscles force the lower back to compensate.
Poor walking mechanics create uneven stress on the spine.
How to Fix It
Improve balance with single-leg exercises and stability drills.
Strengthen your core and glutes to stabilize movement.
Final Thoughts
If you have lower back pain, chances are it's due to one or more of these seven issues. The key to lasting relief is not just stretching or masking the pain but addressing the root cause with proper movement, strengthening, and posture correction.
By fixing these seven areas, you’ll reduce pain, improve mobility, and strengthen your lower back for long-term relief.