Common Causes of Lower Back Pain and How to Avoid Them
Lower back pain is one of the most common reasons people seek physical therapy—and for good reason. It can make daily activities, like walking, sitting, or bending, difficult and uncomfortable. Understanding the most common lower back pain causes is key to preventing injury and staying active.
At Mobility Project Physical Therapy, we treat many patients with back discomfort. The good news is that you can protect your back and improve your mobility with the right habits, movement strategies, and exercises. Today, our team wants to share some of our favorite tips for preventing low back pain.
Five Common Causes of Lower Back Pain–And How to Avoid Them
1. Poor Posture
Slouching over a phone, leaning into a laptop, or standing with a swayback can place unnecessary pressure on the lower spine. Over time, poor posture contributes to muscle fatigue, joint stiffness, and back pain.
Stand and Sit Smarter
- Keep screens at eye level to avoid hunching.
- Sit with your feet flat, shoulders relaxed, and your back supported.
- Avoid standing with locked knees or a tilted pelvis—aim for a neutral spine.
2. Sedentary Lifestyle
Inactivity is one of the most overlooked causes of lower back pain, but it can be a major factor. Sitting for long periods weakens the core and reduces circulation to the spine, making you more susceptible to back discomfort.
Keep Moving Throughout the Day
- Take movement breaks every 30-60 minutes. We recommend setting a timer!
- Take walks around your neighborhood in the morning or evening.
- Work with one of our physical therapists to develop an exercise program that suits your goals and interests.
3. Improper Lifting
Incorrectly lifting heavy items puts stress on the lower spine and increases your risk of injury.
Use Proper Lifting Techniques
- Bend your knees, not your back, when picking up objects.
- Keep the object close to your body and use your legs to rise.
- Avoid twisting while lifting—pivot with your feet instead.
4. Weak Core Muscles
Your core includes more than just your abs—it supports your spine and helps with balance. Weakness in this area can lead to poor movement mechanics and strain on your back.
Build Core Strength for Stability
- Do exercises that engage your core, like bridges, bird-dogs, and abdominal bracing.
- Incorporate Pilates-based core work recommended by one of our physical therapists.
- Stay consistent with your strengthening routine.
5. Poor Body Mechanics
It’s important to keep your body in alignment as you go throughout your day. Even simple tasks like vacuuming, cooking, or bending to tie your shoes can strain your lower back if done incorrectly.
Be Mindful of Movement Every Day
- Use your legs to lower your body when reaching for items on the floor.
- Avoid twisting motions while your feet are fixed.
- Schedule an assessment at Mobility Project Physical Therapy so our PTs can assess your movement habits and suggest ways to improve them.
Protect Your Back and Stay Active with Physical Therapy
Back pain may be common, but it’s not something you have to live with. Addressing these lower back pain causes early and learning how to move better can reduce your risk and improve your quality of life. Our physical therapists can guide you with tailored exercises and strategies to keep your spine strong, supported, and pain-free.
If you’re experiencing discomfort or want to prevent future issues, schedule an appointment with Mobility Project Physical Therapy today. Our experienced team is here to help you feel better and move with confidence.