8 Mistakes People Make When Treating Lower Back Pain

Lower back pain is a sign that one of the structures of the spine is no longer functioning properly. The lumbar spine is made up of vertebrae, herniated discs, joints, ligaments, muscles, and nerves. If just one element is not functioning properly, it can cause discomfort, limited mobility, and a significant reduction in quality of life. It is important to understand that any lower back pain requires careful attention and, if necessary, a medical consultation.

1. Continuing to lift heavy objects despite pain

Many people ignore discomfort in the lower back and continue to perform heavy physical work or intense exercise. However, pain is the body's defense mechanism. When you lift heavy objects while the structures are already inflamed or overloaded, the load is distributed incorrectly. This can lead to acute muscle spasms, disc protrusions, herniated discs, or displacement of vertebrae. If you experience a shooting sensation, stiffness, or pain radiating down the leg, avoid lifting heavy objects. In such cases, a medical evaluation is necessary.

2. Prolonged sitting in one position

Sitting or standing for long periods of time disrupts proper muscle function and impairs blood flow to the lumbar region. For example, when working at a computer for long periods of time, the back and abdominal muscles no longer maintain normal spinal alignment. This leads to chronic strain on some muscle groups and weakening of others. The situation is exacerbated by poor lumbar support in the chair or by sitting slouched. Even short breaks of 2-3 minutes every hour can significantly reduce the risk of pain.

3. Self-medication with painkillers

Many people start to combat pain with anti-inflammatory medications or pain-relieving ointments without identifying the cause of the discomfort. However, medication can only temporarily relieve symptoms, but it does not solve the problem. Moreover, if you take it without supervision, you may overlook a worsening of your condition. If the pain is caused by, for example, a herniated disc or degenerative disc disease, simple painkillers will not only not help, but may actually create a false sense of well-being. Only a specialist can determine the exact cause of the pain after an examination.

4. Abstention from movement and complete immobilization

When pain occurs, it seems logical to avoid all movement completely. However, complete immobilization is one of the most common mistakes. Prolonged bed rest weakens the muscles that support the spine, impairs blood circulation, and can lead to even greater stiffness. Doctors have long proven that gentle activity like walking, light stretching exercises, and core strengthening exercises is beneficial for most types of lower back pain. The key is to choose the appropriate load under the supervision of a specialist.

5. Using the wrong exercise technique

Sometimes pain is caused by the wrong exercise technique. People try to perform complex exercises such as pull-ups, squats, and crunches without proper technique, which puts some of the load on the lumbar spine. This results in muscle spasms, joint misalignment, and stretching of the intervertebral disc. To reduce these risks, it is important to work with an experienced trainer, avoid excessive weight, and warm up thoroughly before exercise. Any discomfort during exercise is a reason to stop.

6. Ignoring weak core muscles

The core muscles are the "corset" that stabilizes the spine. If they are weak, the load is transferred to the lumbar vertebrae, which often leads to pain. People often focus on training their arms or legs and neglect the abdominal muscles and deep stabilizers. However, regular core muscle exercises are one of the most effective means of preventing and treating low back pain. Even simple exercises like the plank, deadlift, and bird dog can significantly improve the condition.

7. Poor posture

Even if a person does exercise, problems can arise due to poor posture. Sitting slouched, arching the lower back, and pelvic tilting disrupt the spine's ability to distribute weight. For example, carrying a bag on one shoulder leads to asymmetry, which over time causes chronic tension in the lower back muscles. If you feel that your lower back hurts more often in the evening, it may be due to poor posture or a routine movement pattern.

8. Postponing a visit to the doctor for serious symptoms

The most dangerous mistake is to hope that the pain will go away on its own. Some symptoms require immediate medical attention: pain radiating down the leg, numbness, muscle weakness, and loss of skin sensitivity. These signs may indicate a pinched nerve or serious disc pathology. The sooner treatment is started, the better the chance of avoiding complications and long-term rehabilitation.