Causes, Risks, and What You Can Do

Low back pain (LBP) is one of the most common and debilitating health problems globally—and Australia is no exception. It affects people across all age groups, from adolescents to the elderly, and is a leading cause of disability, work absenteeism, and reduced quality of life. Whether you're experiencing occasional stiffness or chronic pain, understanding the underlying causes of low back pain is a crucial step toward effective management and prevention.

What Is Low Back Pain?

Low back pain refers to discomfort, tension, or stiffness located in the area between the lower ribs and the gluteal folds. It can range from a dull, constant ache to a sudden, sharp sensation that makes movement difficult. LBP is typically classified as:

• Acute (lasting less than 6 weeks)

• Subacute (6 to 12 weeks)

• Chronic (persisting for more than 12 weeks)

  
  

How Common Is It?

In Australia, low back pain is a significant public health issue:

• Around 1 in 6 Australians (approximately 4 million people) live with chronic back pain.

• Up to 50% of Australians report experiencing LBP within a given month.

• It is the third leading cause of disease burden in the country.

Despite its prevalence, low back pain is often misunderstood and poorly managed, sometimes leading to unnecessary tests, surgeries, or long-term medication use.

Likely Causes of Low Back Pain

Low back pain is usually multifactorial, meaning it's rarely caused by a single issue. Instead, it often results from a combination of mechanical, postural, lifestyle, and sometimes psychological factors.

1. Muscle or Ligament Strain

Sudden movements, poor lifting techniques, or overuse can strain muscles and ligaments in the lower back. This is one of the most common causes of acute low back pain.

2. Poor Posture

Sitting for long periods, particularly with slouched or unsupported posture, places stress on the lumbar spine. Poor ergonomic setups at work or home contribute significantly to ongoing discomfort.

3. Sedentary Lifestyle

Lack of physical activity weakens the core and back muscles, reducing spinal support and increasing vulnerability to strain or injury.

4. Degenerative Disc Disease

As we age, the intervertebral discs that cushion the spine can degenerate or lose hydration, reducing shock absorption and leading to pain or stiffness.

5. Herniated or Bulging Discs

When a disc bulges or ruptures, it may press on nearby nerves (commonly the sciatic nerve), causing sharp, shooting pain that radiates down the leg—known as sciatica.

6. Spinal Conditions

Conditions such as spinal stenosis (narrowing of the spinal canal), spondylolisthesis (slipped vertebra), and osteoarthritis can all contribute to low back pain, especially in older adults.

7. Obesity

Excess weight, particularly around the abdomen, can increase the load on the lower spine and exacerbate pain.

8. Psychosocial Factors

Stress, anxiety, depression, and low job satisfaction have all been linked to chronic back pain. Emotional tension can lead to muscle tightening and heightened pain perception.

9. Poor Sleep and Recovery

Lack of restorative sleep or sleeping in awkward positions can reduce the body's ability to heal and worsen musculoskeletal issues.

10. Improper Footwear or Gait

Wearing unsupportive shoes or having gait abnormalities can alter spinal alignment and lead to compensatory strain in the lower back.

When to See a Health Professional

While most low back pain improves within a few weeks, certain signs warrant further investigation:

• Pain that persists beyond 6 weeks

• Severe or worsening symptoms

• Pain that radiates to the legs or causes numbness

• Unexplained weight loss, fever, or bladder/bowel dysfunction

• History of trauma, cancer, or osteoporosis

Managing and Preventing Low Back Pain

Effective management often involves a multidisciplinary approach, focusing on movement, education, and long-term self-care.

Evidence-Based Strategies:

• Stay active: Gentle movement is encouraged, even during acute pain episodes.

• Exercise regularly: Strengthening the core and back muscles improves spinal support.

• Maintain a healthy weight: Reduces strain on the spine.

• Address workplace ergonomics: Use supportive chairs and take regular movement breaks.

• Manage stress: Mind-body techniques like yoga, mindfulness, or allied practitioner led pain education can help.

• Seek guidance early: Myotherapist/ Remedial therapist, Osteopaths, Physiotherapists, chiropractors, and general practitioners can help assess and guide recovery.

  
  

Final Thoughts

Low back pain is not always preventable, but many cases can be effectively managed—or even avoided—through lifestyle changes, education, and early intervention. Understanding the likely causes helps reduce fear, guide appropriate treatment, and empower individuals to take an active role in their recovery.

If you're experiencing low back pain, don't ignore it—but don’t panic either. The majority of cases are manageable without surgery or long-term medication. With the right support and knowledge, a pain-free back is within reach!