Lower Back Pain – Understanding & Fix at Home


Lower Back Pain - Let's understand & Fix

Lower back pain is a common ailment that affects millions of people globally, impacting their daily lives and overall well-being. This guide will delve into the causes, symptoms, types, and treatments of lower back pain, providing useful insights and practical advice. Additionally, we will explore how physiotherapy, particularly through our clinic “PhysioEntrust,” and guidance of Dr. Anshul Verma (Dir. Physiotherapist) can help you manage and alleviate lower back pain.

What is Lower Back Pain?

Lower back pain, also known as lumbar pain, refers to discomfort in the lower back region between the rib cage and the pelvis. This pain can range from a dull ache to a sharp, severe pain and can be classified as acute or chronic.

Causes of Lower Back Pain

  1. Muscle or Ligament Strain: Overexertion, heavy lifting, or sudden movements can strain muscles and ligaments in the lower back.
  2. Herniated or Bulging Discs: Discs act as cushions between the vertebrae, and when they bulge or rupture, they can press on nerves, causing pain in the lower back.
  3. Arthritis: Osteoarthritis can affect the lower back, leading to a condition called spinal stenosis, where the space around the spinal cord narrows.
  4. Skeletal Irregularities: Conditions like scoliosis can cause the spine to curve abnormally, leading to lower back pain.
  5. Osteoporosis: This condition causes bones to become brittle and porous, increasing the risk of fractures.

Types of Lower Back Pain

  • Acute Lower Back Pain: Sudden onset pain that usually resolves within six weeks.
  • Chronic Lower Back Pain: Pain persisting for more than three months.
  • Mechanical Pain: Pain originating from muscles, ligaments, joints, or bones in the spine.
  • Radicular Pain: Sharp or burning pain radiating from the lower back to the legs due to nerve irritation.
  • Facet Joint Pain: Localized pain from the facet joints, often worsened by specific movements or positions.
  • Sacroiliac Joint Pain: Pain from the sacroiliac joint, causing discomfort in the lower back, buttocks, and thighs.

Symptoms of Lower Back Pain

  • Muscle ache
  • Shooting or stabbing pain
  • Pain radiating down the leg
  • Limited flexibility or range of motion
  • Inability to stand up straight

When to Seek Urgent Medical Attention?

Certain symptoms indicate a need for immediate medical attention:

  • Severe pain that does not improve with rest
  • Pain following a fall or injury
  • Numbness or tingling in the legs
  • Loss of bowel or bladder control
  • Unexplained weight loss

What to Avoid?

  • Prolonged Bed Rest: Too much rest can lead to stiffness and worsen lower back pain.
  • High Heels: Wearing high heels can shift your center of gravity and strain your lower back.
  • Heavy Lifting: Avoid lifting heavy objects improperly.
  • Poor Posture: Maintain good posture to prevent lower back pain.

Dietary Recommendations

  • Anti-inflammatory Foods: Incorporate foods like salmon, walnuts, and flaxseeds to reduce inflammation.
  • Calcium and Vitamin D: Essential for bone health; include dairy products, leafy greens, and fortified foods in your diet.
  • Hydration: Stay well-hydrated to maintain the elasticity of soft tissues and spinal discs.

Home Treatments

  • Cold and Heat Therapy: Use ice packs during the first 48 hours to reduce inflammation, followed by heat packs to relax muscles.
  • Stretching and Exercise: Gentle stretching and low-impact exercises like lower back exercises and back exercises can help alleviate pain and strengthen muscles.
  • Over-the-Counter Pain Relievers: Medications such as ibuprofen or acetaminophen can help reduce pain and inflammation.

Physiotherapy for Lower Back Pain

Physiotherapy is an effective treatment for lower back pain. At “PhysioEntrust,” we offer personalized treatment plans to help manage and alleviate lower back pain:

  • Personalized Exercise Programs: Tailored exercises to strengthen the lower back and improve flexibility.
  • Manual Therapy: Hands-on techniques to mobilize the spine and reduce pain.
  • Postural Education: Guidance on maintaining proper posture to prevent further pain.
  • Pain Relief Techniques: Modalities such as ultrasound, TENS, and heat therapy.

Specific Lower Back Pain Conditions and Treatments

  1. Lower Back Pain in Pregnancy: Due to additional weight and changes in posture, pregnancy can cause lower back pain. Safe and effective exercises tailored for pregnant women can be beneficial.
  2. Lower Back Side Pain: Pain localized to one side of the lower back can be caused by muscle strain or other issues and requires proper diagnosis for targeted treatment.
  3. Right Lower Back Pain and Left Lower Back Pain: Pain on either side of the lower back can indicate different underlying issues, from muscular to organ-related problems.
  4. Lower Back Muscle Pain: Muscle strains or overuse can cause localized pain. Rest, gentle stretching, and physiotherapy can aid recovery.
  5. Lumbago: A general term for lower back pain often involving the lumbar spine and associated muscles. A multifaceted treatment approach, including physiotherapy, is beneficial.

Additional Considerations

  • How to Stretch Lower Back: Learn specific stretches to relieve tension and improve mobility in the lower back.
  • Sleeping Position for Lower Back Pain: Finding the right sleeping position can help alleviate lower back pain.
  • How to Get Relief from Lower Back Pain: Various methods, including exercises, physiotherapy, and proper ergonomics, can provide relief.
  • Muscle Pull in Lower Back: Severe strains may require medical evaluation for proper treatment.
  • Strong Painkillers for Lower Back Pain: Consult with a healthcare provider for appropriate medications.
  • Neck Pain ICD 10: Understanding the medical coding for neck pain can help in treatment and insurance processes.
  • Lower Back and Pelvic Pain in Females: Gynecological issues or other conditions may be the cause, requiring thorough medical evaluation.
  • Pain in Left Testicle and Lower Back: This could indicate a urological issue and requires medical attention.
  • What Causes Lower Abdominal Pain and Lower Back Pain in Females: Various conditions, including gynecological or gastrointestinal issues, may be the cause.
  • Reason for Lower Back Pain in Females: Understanding specific causes can lead to more effective treatments.
  • How to Loosen Tight Lower Back Muscles: Techniques include stretching, massage, and physiotherapy.
  • Lower Back Pain in the Morning that Goes Away: Often related to sleeping positions or mattress quality. Adjusting these can help alleviate morning pain.
  • Osteoporosis: Condition that weakens bones, increasing the risk of fractures and lower back pain.
  • LBP Full Form in Medical: Understanding medical abbreviations can help in treatment.
  • Lower Back Pain Belt for Male: Support belts can help provide stability and alleviate pain during activities.
  • Sudden Lower Back Pain in Females: Requires immediate medical attention, especially if accompanied by other symptoms.


Lower back pain is a common condition that can significantly impact your quality of life. Understanding its causes, symptoms, and treatments can help you manage and alleviate the pain. If you are experiencing persistent or severe lower back pain, consider visiting our clinic “PhysioEntrust.” Our experienced physiotherapists are dedicated to helping you achieve relief and improve your overall back health. Don’t let lower back pain hold you back—take proactive steps to care for your spine today.

For more information or to book an appointment, visit our website or contact us directly. We’re here to support you on your journey to a pain-free life.

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Have a question or need assistance? PhysioEntrust Clinics: Your Top Choice for Expert Physiotherapy Near You! Contact us today for personalized support and the best physiotherapist near me. 

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Picture of Dr Anshul Verma
Dr Anshul Verma

Dir Physiotherapist & Co-Founder of PhysioEntrust


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