What causes lower back pain?

Lower back pain can arise from an acute incident, like lifting heavy objects, or it can have a gradual onset from repetitive overuse and lifestyle factors. It can also be neurogenic, stemming from nerve compression or entrapment, often involving the sciatic nerve. Muscle imbalances, poor posture, too much sitting, being overweight, and being out of shape can all be contributing factors. Metabolic syndrome and chronic inflammation can also contribute to degeneration of the spinal vertebrae, placing pressure on nerves. Low back pain is often a combination of myofascial and nerve pain.

When should I see a doctor for lower back pain?

While an acute episode often resolves itself with the help of basic first aid like icing, acute low back pain can become a chronic condition if left untreated. Pain that lasts a week or longer, pain that gets worse, symptoms like numbness, tingling, weakness in your lower extremities, fever, or loss of bladder/bowel control, should all get checked out ASAP. To avoid prolonged issues and reduce risks associated with drugs or surgery, look for a holistic or integrative practitioner.

What can I do to relieve lower back pain at home?

In the early stages – the first day or two – rest and ice can help. Gentle stretching can relieve nerve pressure, but don’t go overboard, and stop if it causes more pain. Avoid slouching or heavy lifting. Once the pain eases a bit, low intensity exercise like walking can help. Once pain subsides, adding core strengthening exercises can help prevent future episodes. Regularly stretching your hip flexors and hamstrings can help optimize lumbopelvic alignment, to relieve pressure on nerves.

What’s the difference between lower back pain and sciatica?

The sciatic nerve is the longest and widest nerve in your body, descending from your lumbar spine, traveling through the buttocks and down the backs of your legs, all the way to your feet. It can become compressed or entrapped by other structures, anywhere along its path, causing pain, numbness and weakness in your lower kinetic chain. Pain is typically more pronounced on one side of the body. Sciatic nerve compression may be the cause of your lower back pain, but not all lower back pain involves the sciatic nerve.

How does sleep affect lower back pain?

Poor quality sleep can increase pain sensitivity, inflammation, and stress, worsening your low back pain. Quality sleep (7–9 hours) promotes tissue repair, reduces inflammation, and improves pain tolerance. Invest in a supportive mattress and optimize your sleep environment by lowering the room temperature, avoiding screens before bed, adding white noise, and using blackout curtains. Try to be consistent in your daily bedtime, and avoid falling asleep with the TV on.