The Truth About Lower Back Pain

Lower back pain is one of the most common health issues worldwide. Whether it’s from muscle weakness, poor posture, prolonged sitting, or an injury, millions struggle to find real, lasting relief. Worse yet, many commonly recommended stretches and treatments can actually make the pain worse instead of fixing the root cause.

If you're tired of temporary relief and want a real solution, this post will cover:

✔️ The most common causes of lower back pain
✔️ Why certain stretches make things worse
✔️ The top four exercises that actually work to relieve pain and prevent it from returning

Let’s get into it.

Your lower back relies on surrounding muscles—like your core, glutes, and hips—to provide support. But if you spend most of your day sitting, these muscles weaken, forcing your spine to absorb too much stress, leading to discomfort and pain.

If you sit for long hours, your hip flexors tighten, especially the psoas muscle, which attaches directly to your lower spine. Over time, this pulls your pelvis forward, creating an anterior pelvic tilt that increases strain on your lower back.

Even if you’re active, repetitive movements like running, lifting, or even gardening can put constant strain on the same muscles and joints, leading to chronic pain—especially if you’re not strengthening the right areas.

Your spinal discs act as cushions between vertebrae. Poor posture, excessive bending, and prolonged sitting can stress these discs, causing inflammation and irritation, which leads to radiating pain, stiffness, and discomfort.

If you spend hours slouching in a chair, your spine compresses, leading to stiffness and chronic pain. Sitting in a "cashew" position (rounded back, shoulders forward) is one of the biggest culprits behind persistent lower back pain.

Many people believe that stretching their lower back will ease the pain, but research shows that some common stretches actually make things worse.

These stretches give temporary relief (about 15–20 minutes) by triggering a reflex that loosens up tight muscles. But here’s the catch:

❌ They force your spine into excessive flexion, which can irritate your discs.
❌ They provide short-term relief but long-term damage, keeping you stuck in a pain cycle.
❌ They don’t address the actual causes of your back pain.

👉 Instead of stretching your lower back directly, focus on strengthening and mobilizing the muscles that support it—like your hips, core, and stabilizers.

To truly fix lower back pain, you need exercises that improve mobility, strengthen key muscles, and correct posture. These four science-backed movements—recommended by Dr. Stuart McGill and fitness expert Jeremy Ethier—can help you eliminate pain and prevent it from coming back.

🔹 Why It Works:

• Increases spinal mobility without straining discs.
• Loosens up stiffness in the vertebrae and joints.

🔹 How to Do It:
1️⃣ Get on all fours (hands under shoulders, knees under hips).
2️⃣ Arch your back upward (Cat Pose), tucking your chin in.
3️⃣ Lower your belly and slightly arch your lower back (Camel Pose).
4️⃣ Repeat 7–8 slow cycles (more isn’t better—overdoing it can be counterproductive).

🔹 Why It Works:

• Stretches the psoas muscle, relieving strain on the lower back.
• Helps correct anterior pelvic tilt for better spinal alignment.

🔹 How to Do It:
1️⃣ Step into a deep lunge (left foot forward, right knee down).
2️⃣ Raise your right arm overhead and lean slightly left.
3️⃣ Drop your right shoulder back slightly to deepen the stretch.
4️⃣ Hold for 2–3 seconds, then switch sides.
5️⃣ Do 6 reps per side.

🔹 Why It Works:

• Strengthens hip stabilizers, preventing excess spinal movement.
• Improves balance and control, reducing strain on your back.

🔹 How to Do It:
1️⃣ Stand on one leg, brace your core, and grip the floor with your foot.
2️⃣ Lean forward, extending your back leg straight behind you.
3️⃣ Rotate your hips inward, bringing your belly button toward your standing leg.
4️⃣ Rotate your hips outward, keeping the movement controlled.
5️⃣ Do 3 sets of 3 slow reps per side. (Use support if needed, but aim to improve balance over time.)

🔹 Why It Works:

• Resets spinal posture, counteracting long hours of sitting.
• Helps "re-stack" the spine to its natural alignment.

🔹 How to Do It:
1️⃣ Stand with hands on your lower back for support.
2️⃣ Raise your arms overhead and gently stretch backward.
3️⃣ Take a deep breath, expanding your diaphragm.
4️⃣ Hold for 10 seconds, then repeat throughout the day.

💡 Pro Tip: Do this stretch every 20–30 minutes if you’re sitting for long periods.

🚀 Follow this simple routine daily for real, lasting relief:

✅ Cat-Camel Stretch: 7–8 cycles.
✅ Psoas Stretch: 6 strides per side.
✅ Hip Airplanes: 3 sets of 3 reps per side.
✅ Spine Hygiene Stretch: Every 20–30 minutes of sitting.

✔️ Ditch harmful stretches that worsen back pain.
✔️ Strengthen & mobilize the right muscles to correct imbalances.
✔️ Be consistent with these exercises to see lasting relief.

If you’ve been struggling with chronic back pain, these science-backed exercises can help break the pain cycle and restore your mobility.

🔹 Have questions? Drop them in the comments!
🔹 Want a customized plan? Reach out, and let’s get you moving pain-free!

Don’t just read about it—start today! Let us know how these suggestions work for you. 💪😊