If your lower back has been stiff, achy, or downright painful, you’re far from alone. About four out of five adults in Canada will experience lower back pain at some point in their lives, making it one of the most common reasons people miss work or pull back from activities they enjoy.
What makes lower back pain especially frustrating is that it isn’t a single diagnosis. It’s a symptom. Two people can feel pain in the same area for completely different reasons, which is why quick fixes often fall short.
At Cloverdale Physiotherapy & Sports Injury Clinic in Surrey, we see this every day. Understanding the most common causes of lower back pain can help you recognize what’s happening in your body and know when physiotherapy may help.
1. Muscle Strain or Overuse
Muscle strain is one of the most frequent causes of lower back pain. It often shows up after lifting something heavier than expected, doing repetitive tasks like yard work or cleaning, or jumping back into exercise after time off.
This type of pain usually feels localized and achy, sometimes accompanied by tightness or spasms. While uncomfortable, muscle-related back pain typically responds very well to physiotherapy that encourages proper movement and gradual loading rather than prolonged rest.
2. Postural Habits and Sedentary Behavior
Modern research shows that posture itself is not a strong predictor of pain. There is no single “correct” way to sit that guarantees a pain-free back. Instead, the issue is usually static loading—staying in any one position for too long.
When we sit for hours without moving, we aren’t “damaging” our spine, but we are depriving our tissues and joints of movement variety. Your back often feels achy at a desk not because you are slouching, but because your body is craving a change in position.
If your back pain builds throughout the workday and feels better once you stand up, walk, or change positions, the solution isn’t necessarily “sitting up straighter.” Physiotherapy focuses on:
- Movement Snacks: Integrating short bursts of activity to break up sedentary periods.
- Position Variety: Finding 3–4 comfortable ways to sit and switching between them frequently.
- Tissue Tolerance: Strengthening your back so it can handle the demands of your workday without becoming sensitive.
3. Disc-Related Issues
Discs act as shock absorbers between the bones of your spine. When irritated, bulging, or herniated, they can cause deeper, sharper back pain. Some people also notice:
- Pain traveling into the buttock or leg
- Tingling or numbness
- Muscle weakness
Many people recover well with the right exercises and movement strategies without the need for surgery.
4. Joint Stiffness in the Spine
The joints of the spine can become stiff or irritated due to repetitive movements or long periods of inactivity. People with joint-related back pain commonly report stiffness in the morning or after sitting, with relief once they start moving.
5. Weak Core or Hip Muscles
Your lower back doesn’t work in isolation. When the muscles around your hips and core aren’t providing enough support, the lower back often compensates by taking on more load than it should. Strengthening the right muscles helps redistribute this load and protect your spine long-term.
6. SI Joint Dysfunction
The sacroiliac (SI) joints connect your spine to your pelvis. When irritated, SI joint pain is often felt on one side of the lower back and may spread into the buttock or groin. This is often triggered by activities like climbing stairs or standing on one leg.
7. Stress and Nervous System Sensitivity
Lower back pain isn’t always just about tissues. For persistent pain lasting longer than three months, stress and nervous system sensitivity play a significant role. Stress can increase muscle tension and heighten pain perception, making movement-based therapy and confidence-building essential for recovery.
How Physiotherapy Helps Lower Back Pain
At Cloverdale Physiotherapy & Sports Injury Clinic, treatment starts with understanding the real cause of your pain. Care may include:
- Hands-on therapy to reduce stiffness.
- Targeted strengthening for the core and hips.
- Movement retraining to improve daily function.
- Education to help you manage and prevent future flare-ups.
When Should You Get Your Back Checked?
It’s a good idea to book an assessment if your lower back pain:
- Lasts longer than one to two weeks.
- Keeps returning frequently.
- Travels down into your leg.
- Limits your ability to work or exercise.
Take the Next Step Toward Relief
Lower back pain may be common, but living with it doesn’t have to be your “normal.” If you’re dealing with discomfort in Surrey or Cloverdale, our team is here to help you move better and feel stronger.