Most Common Causes of Lower Back Pain
Lower back pain (lumbar pain) is one of the most common health problems today. It can occur suddenly or gradually, and its causes vary—from poor posture to serious medical conditions. Here are some of the most frequent causes of pain in the lower back:
Improper body posture and poor positioning
Prolonged sitting, slouched posture, and incorrect lifting of heavy objects can overload the muscles and ligaments in the lower back. This especially affects people who work office jobs or spend a lot of time at a computer.
Weakness of back and abdominal muscles
The muscles of the back and abdomen play a key role in stabilizing the spine. When weakened, the load shifts to the spinal column, which can lead to pain and injury. A lack of physical activity often contributes to this problem.
Herniated disc
One of the more serious causes of lower back pain is a herniated disc, which occurs when the discs between the vertebrae bulge or rupture. This can put pressure on nerves, leading to pain, numbness, or weakness in the legs.
Degenerative changes and osteoarthritis
With aging, the spinal discs and joints wear down, which can cause pain and stiffness. Osteoarthritis leads to inflammation and reduced mobility, especially in older adults.
Injuries and strains
Sudden lifting, improper movements, or sports activities can cause muscle and ligament strains, resulting in acute lower back pain.
Stress and psychological factors
Tension, stress, and anxiety can cause muscle tightness in the back, often resulting in pain. This is a common problem for people under constant pressure or suffering from chronic stress.
Pregnancy
Pregnant women often experience lower back pain due to increased spinal load and hormonal changes affecting the joints and ligaments.
Kidney and internal organ problems
Sometimes lower back pain can be a sign of issues with the kidneys, urinary tract, or other internal organs. If the pain is accompanied by fever, nausea, or urinary problems, it is important to seek medical help.
Methods of Treating Lower Back Pain
Physical therapy is a key element in treating lower back pain, and our goal at the Fizio and Estetik Center In Locco is to provide each patient with effective and targeted therapy that enables long-term results. We approach every patient with care and an individualized treatment plan, using the most advanced methods and techniques aimed at reducing pain, improving mobility, and preventing recurring issues.
What does the process of treating lower back pain look like?
At our center, the treatment process begins with a thorough assessment of your condition, followed by the creation of a personalized therapy plan that may include various physiotherapeutic techniques, exercises, and advice for maintaining spinal health.
Comprehensive assessment and diagnostics
Our physiotherapists carefully analyze your condition to identify the cause of the pain and select the most effective treatment. Based on your symptoms, lifestyle habits, and overall health, we determine the optimal therapy plan.
Individualized treatment approach
Each patient is treated individually, with a detailed treatment plan fully tailored to their needs and recovery goals.
Physical therapy methods we use
Electrotherapy – An effective method that uses low electrical stimulation to relieve pain, reduce inflammation, and accelerate the regeneration process. Ideal for patients with chronic pain.
Ultrasound therapy – A technique that uses sound waves to reduce inflammation and muscle and joint pain, improve circulation, and speed up tissue regeneration.
Magnetotherapy
Manual therapy and mobilization – Using manual therapy techniques, we relieve tension in muscles and joints, improve spinal mobility, and reduce pain. This method is especially beneficial for people with joint or back muscle problems.
Kinesiotherapy (therapeutic exercises) – Exercises specifically designed by our team to strengthen back muscles, the abdomen, and the entire musculature supporting the spine. The exercises are adapted to your current condition and physical readiness.
Thermotherapy and cryotherapy – Application of warm and cold compresses to relax muscles, reduce pain, and improve circulation. Thermotherapy enhances tissue nutrient supply, while cryotherapy helps reduce inflammation and pain.
Laser therapy – LASER technology uses light waves that penetrate tissue and stimulate cellular regeneration, reducing pain and speeding up recovery.
Why Choose the Fizio and Estetik Center In Locco?
Expert Team – Our team of physiotherapists is highly qualified and dedicated to providing the best possible treatments for lower back pain.
Individual Approach – We treat each patient with care, creating a treatment plan tailored specifically to their needs.
Advanced Technology – We use the latest devices and methods to ensure the best results in pain management.
Comprehensive Rehabilitation – In addition to physical therapy, we offer a complete plan for preventing recurring pain and advice on maintaining spinal health.
If you are struggling with lower back pain, the Fizio In Locco Center is the right place for you. Our team will help you relieve pain and enjoy your daily activities once again.
Best Exercises to Relieve Lower Back Pain
Exercise is a key part of recovery and prevention of lower back pain. Properly selected exercises can significantly reduce pain, improve mobility, and strengthen the muscles that support the spine. At the Fizio and Estetik Center In Locco, we recommend exercises specifically designed for people with lower back problems, helping them regain functionality and prevent further damage. Here are some of the most effective exercises you can do under expert supervision:
Glute Bridge
This exercise focuses on strengthening the gluteal muscles and lower back, which are crucial for proper spinal support.
How to do it: Lie on your back with knees bent and feet flat on the floor. Keep your arms by your sides. Slowly lift your hips toward the ceiling, tightening the muscles of your buttocks and lower back. Hold for a few seconds, then slowly lower your hips back down.
Repetitions: 3 sets of 10–15 reps.
Cat-Cow Stretch
This dynamic exercise helps improve spinal flexibility and reduce back tension.
How to do it: Start on all fours with your palms under your shoulders and knees under your hips. Inhale as you lift your head and tailbone toward the ceiling (cow pose), then exhale as you round your back upwards and tuck your chin toward your chest (cat pose). Repeat these movements in a controlled manner.
Repetitions: 3 sets of 10 reps.
Knee-to-Chest Stretch
This exercise helps stretch the lower back muscles and improve flexibility.
How to do it: Lie on your back with knees bent. Hold one knee with your hands and gently pull it toward your chest, stretching the muscles of your back and hip. Hold for 20–30 seconds, then relax and repeat with the other knee.
Repetitions: 3 times per leg.
Bird Dog
This exercise improves stability and coordination by strengthening the lower back and abdomen.
How to do it: Start on all fours. Slowly extend your right arm and left leg outward, keeping your torso stable. Hold for 2–3 seconds, then return to the starting position and repeat on the opposite side.
Repetitions: 3 sets of 10 reps on each side.
Hamstring Stretch
Stretching the hamstring muscles helps reduce tension in the lower back, a common cause of pain.
How to do it: Sit on the floor with one leg extended and the other bent. Slowly bend forward toward the extended leg and hold the stretch for 20–30 seconds. Repeat with the other leg.
Repetitions: 3 times per leg.
Seated Back Stretch
This exercise helps relax the lower back and improve its flexibility.
How to do it: Sit on the floor with your legs extended in front of you. Slowly bend forward toward your feet, keeping your back straight. Hold the position for 20–30 seconds.
Repetitions: 3 times.
Hip Circles
This exercise helps relax and stretch the muscles of the lower back and hips.
How to do it: Stand upright, place your hands on your hips, and make circular motions with your hips—first in one direction, then the other.
Repetitions: 3 sets of 10 circles in each direction.
Plank
The plank is an excellent exercise for strengthening the core, which is essential for proper spinal support and pain prevention.
How to do it: Lie face down and lift yourself onto your forearms and toes, keeping your body in a straight line from head to heels. Hold the position as long as you can while maintaining stability.
Repetitions: Hold for 20–30 seconds, repeat 3 times.
Exercise Tips
Consult a specialist before starting exercises, especially if you have serious back problems.
Perform exercises slowly and with control, avoiding sudden movements.
Always warm up before exercising and stretch afterward.
Be consistent with your exercise routine to achieve lasting results.
At the Fizio and Estetik Center In Locco, we assure you that our physiotherapists will help create a personalized exercise plan tailored to your needs. All our programs are adapted to your current condition, with the goal of achieving long-term results and improving your quality of life.
Preventive Measures for Lower Back Health
Prevention of lower back pain plays a crucial role in maintaining spinal health and avoiding potential problems in the future. At the Fizio and Estetik Center In Locco, we believe that proper prevention is key to avoiding the onset of pain in the lower back and ensuring long-term spinal functionality. Here are some preventive measures you can apply to protect your spine and reduce the risk of lower back pain:
Proper posture
One of the most important factors in preventing back pain is maintaining correct posture. Poor posture, such as leaning forward or slouching, can cause tension in the back and increase pressure on the spinal discs.
Tips for good posture:
Stand upright with relaxed shoulders and a straight back.
If you need to sit for extended periods, ensure your chair supports your back properly and your feet rest flat on the floor.
When sleeping, lie on your side or back with a pillow that supports your neck and spine.
Regular exercise and physical activity
Maintaining physical activity helps strengthen the muscles of the back, core, and legs, which together support the spine. Physical activity improves flexibility, increases circulation, and reduces muscle tension, all contributing to spinal health.
Tips for physical activity:
Include aerobic exercises like brisk walking, cycling, or swimming to improve overall fitness.
Practice core-strengthening exercises such as Pilates or yoga to stabilize the spine.
Regularly perform stretching exercises to enhance flexibility and reduce back muscle tension.
Proper lifting techniques
One of the most common causes of lower back pain is improper lifting of heavy objects. Lifting with a bent back puts excessive strain on the spine and may lead to serious injuries.
Tips for safe lifting:
Always bend your knees and keep your back straight when lifting heavy items.
Hold the object close to your body to reduce pressure on the lower back.
If the object is too heavy, ask for help or use appropriate equipment such as a hoist or trolley.
Maintaining a healthy body weight
Excess body weight adds extra pressure on the spine and can contribute to developing back pain. Maintaining a healthy weight through a balanced diet and regular physical activity helps reduce spinal stress.
Tips for weight management:
Focus on a diet rich in fiber, vegetables, fruits, and whole grains.
Include physical activities that burn calories and help maintain body weight.
Regularly monitor your weight and track progress toward an optimal healthy weight.
Avoid prolonged sitting
Sitting for long periods can cause tension and stiffness in the back. Spending too much time seated may contribute to lower back pain.
Tips to avoid prolonged sitting:
Stand up and take a short walk or stretch every 30–60 minutes.
When sitting for long periods, maintain proper posture with feet flat on the floor and elbows at a right angle.
Consider using a standing desk to reduce time spent sitting.
Proper footwear
Wearing inappropriate or uncomfortable shoes can negatively affect your posture and increase the risk of back pain. Poor footwear can cause unnatural foot movements that impact the rest of your body.
Footwear tips:
Wear comfortable shoes that provide good support and balance.
Avoid high heels and flat-soled shoes, as they can increase spinal load.
If you have specific foot issues like flat feet, consult a specialist for orthopedic insoles.
Stress and mental health
Stress can increase muscle tension, especially in the neck and back areas. Mental and emotional stress may trigger or worsen back pain, so managing stress and caring for your mental health is important.
Tips to reduce stress:
Practice relaxation techniques such as meditation, deep breathing, or yoga.
Regularly engage in activities that relax you, like walking in nature, listening to music, or hobbies you enjoy.
If stress feels overwhelming, seek professional help for stress management.