What is Lower Back Pain?

Lower back pain is one of the most common complaints, especially for people who sit for long hours or have weak core muscles. While the pain is felt in the lumbar area, the problem often starts with the surrounding muscles not doing their job. Tight hamstrings and weak glutes force the lower back to overcompensate, leading to strain and discomfort.

Where Does It Hurt?

Lower back pain is localized to the lumbar spine but can radiate to the hips, buttocks, or even down the legs. This spreading pain often confuses people into thinking it’s a spinal issue when the real problem is muscular. For example, tight hip flexors can tilt your pelvis forward, causing your lower back to arch excessively.

What Muscles Are Involved?

Your glutes are powerhouse muscles that stabilize your pelvis and spine. Weak glutes shift this load to your lower back. Tight hamstrings pull on your pelvis, causing an unnatural tilt. Your hip flexors, especially the iliopsoas, can also contribute by creating excessive curvature in your lumbar spine when they’re tight.

How to Relieve and Avoid Lower Back Pain

• Relieve: Stretch your hamstrings and glutes, foam roll tight muscles, and use 206B for immediate relief.
• Strengthen your core, use lumbar support while sitting, and avoid sitting for long periods.

Incorporating regular movement, such as short walks or standing desk breaks, can prevent lower back pain. Strengthening exercises like planks and bridges can also help by building muscle endurance in the areas that support your lower back.