Yes, poor posture is a major contributor to low back pain, as it forces muscles and spinal structures to work inefficiently, causing strain, imbalances, increased pressure on discs, reduced blood flow, and potential nerve issues over time, leading to muscle fatigue, stiffness, and chronic discomfort. Prolonged sitting or standing in slouched positions (like hunching or excessive forward pelvic tilt) puts undue stress on the lumbar spine, which can weaken supportive muscles and damage spinal tissues.
If your pain coincides with the start of a new job, use of a new office chair or car, subsides after switching positions, and/or is worse during certain times of the day, it is likely that poor posture may be the cause.
A heating pad, hot pack, warm water bottle or ice pack placed on your back can give sore muscles relief. If you use a heating pad, set it to the lowest temperature. Wrap the pad or a warm water bottle in a towel to lower the chance of burns. A back massage also might help.
The human body is complex, and certain spine nerves can influence pain sensations and nausea. When the back is injured or stressed, signals travel through the nervous system, potentially triggering other responses in the body, including nausea.
8 tips to help ease your back pain
Five key red flags for low back pain indicating potentially serious issues needing urgent care are bowel/bladder dysfunction, severe or progressive neurological deficits (numbness, weakness), pain worsening at night/not improving with rest, a history of cancer or significant trauma, and constitutional symptoms like fever or unexplained weight loss, especially in older or immunocompromised individuals, as these suggest infection, tumor, or fracture.
The "Big 3" for lower back pain, developed by spine expert Dr. Stuart McGill, are the Modified Curl-Up, Side Plank, and Bird-Dog, designed to build core stability without stressing the spine by strengthening essential muscles for everyday movement and protecting the lower back from injury. These exercises focus on endurance, not just strength, teaching your core to resist unwanted movement, unlike traditional crunches that can aggravate back pain.
Some diseases may disrupt or damage the structures in your lower back and lead to pain, including: Ankylosing spondylitis, a type of arthritis that causes inflammation and can make your spinal bones fuse. Osteoarthritis, when the protective tissue that lines your bones (cartilage) breaks down.
Serious lower back pain involves "red flag" symptoms like sudden severe pain, numbness/weakness in legs, bowel/bladder issues, fever, or unexplained weight loss, indicating potential nerve compression (Cauda Equina Syndrome), infection, or fracture, requiring immediate medical attention (ER/call emergency services). See a doctor if pain doesn't improve in weeks, is intense at night, radiates below the knee, or stops daily activities.
Most back pain will subside after a few days, but if you've been experiencing pain for over a week, then it's time to call a doctor. Your doctor will perform any examinations or tests required to help get to the bottom of your pain before it could become a bigger problem.
Studies show that lower back pain usually occurs between the fifth and seventh months of being pregnant, although in some cases it begins as early as eight to 12 weeks. Women with pre-existing lower back problems are at higher risk for back pain, and their back pain can occur earlier in their pregnancy.
Top 5 Sleeping Positions for Back Pain
Do
There are many reasons you might feel pain in your lower back just above your buttocks — especially on one side. Overworked muscles, repetitive movements, nerve irritation, and joint issues can all play a role.
Muscle stiffness and loss of range of motion. Tenderness to the touch. Pain that increases when you move or try to stretch. Cracking, popping, or rustling noises when you move your head and neck.
Low back pain can start as early as your 30s or 40s
We gain wisdom with each passing year, but we may also begin to experience age-related body changes. Some are obvious to us, such as gray hair, creaky joints, or the need for reading glasses.
Low back pain red flags signal serious underlying issues like infection, fracture, tumor, or cauda equina syndrome, requiring urgent medical attention; these include severe night pain, unexplained weight loss, fever, history of cancer or IV drug use, new bowel/bladder dysfunction (incontinence, retention), saddle anesthesia, progressive neurological deficit (weakness/numbness), age <20 or >50, significant trauma, immunosuppression (steroid use, HIV), and pain not improving with rest or worsening in certain positions.
Vitamin D deficiency and insufficiency can cause or worsen neck and back pain and muscle spasm.
In some people, back pain can signal a serious medical problem. This is rare, but seek immediate care for back pain that: Causes new bowel or bladder problems. Is accompanied by a fever.
What Can Be Mistaken for Lower Back Pain: Conditions to Watch
Common symptoms associated with spine problems include:
The organs that can be responsible for lower back pain include the kidneys, colon, appendix, liver, gallbladder, pancreas, and reproductive organs.
Arthritis of the spine — the slow degeneration of the spinal joints — is the most frequent cause of lower back pain. All of us experience wear and tear as we age, and it is normal for your lower back to start acting up as you get older.
For severe and persistent pain, you may need stronger opioids, such as morphine. You might have this with or without paracetamol. Paracetamol works well for lower back pain when combined with other medicines.
You may have a Lumbar L3-L4 disc herniation. This condition is caused by damage to the discs between your spine's third and fourth lumbar vertebrae (L3 and L4). Symptoms of a L3-L4 disc herniation can include pain, numbness, tingling, and weakness in the lower back and legs.