t’s been a really exciting week in the clinic with the official launch of our new treatment line StimPod.
If you’re struggling with persistent pain, neuropathy, diabetic neuropathy, spinal stenosis, disc issues, or nerve related foot pain, this is a brilliant new option for you. StimPod works by targeting nerve dysfunction directly, helping restore communication and reduce pain at its source. The early results we’re seeing have been really encouraging.
If you’re curious and want to know whether it’s right for you, just let us know. We’re offering free taster sessions so you can experience it for yourself and see how it feels.
As we head towards the end of February, there’s that lovely sense that spring is on its way. The Six Nations is nearing its finale (fingers crossed for a strong finish); but more importantly, we’ve got lighter evenings creeping in. That always feels like a turning point more time outside, more fresh air and more family time without needing a head torch.
On the home front… we did have a slight mishap last week. For Kit’s seventh birthday, he received one of those mini drones. Within the first three hours, I managed to lose it. Completely. Gone. One very upset seven year old. One very disappointed dad. Not my finest moment. I’d love to say we’ve recovered fully from it… we’re getting there.
Aside from that minor disaster, all is good. We’re looking forward to March, more movement, more daylight and hopefully slightly fewer parenting errors.
See you soon in clinic and if you’ve got a drone, maybe keep me away from it.
Lower back pain is one of the most common reasons people walk into my office. If you’ve ever felt that dull ache after a long day at your desk, a sharp twinge when lifting something awkwardly, or stiffness that seems worse in the morning, you’re not alone. According to the World Health Organization, low back pain is one of the leading causes of disability worldwide.
The good news? In most cases, lower back pain is mechanical, meaning it’s related to how your joints, muscles, discs and ligaments are functioning, not something dangerous or permanent. With the right approach, most people improve significantly.
In this guide, I’ll walk you through what’s happening in your lower back, practical ways to relieve discomfort and when to seek professional care.
Understanding Your Lower Back
Your lower back, or lumbar spine, is made up of:
- Five lumbar vertebrae (the bones)
- Intervertebral discs (the cushions between bones)
- Facet joints (small joints that guide movement)
- Muscles and ligaments (that support and stabilize)
- Nerves that travel from your spine to your legs
Think of your lower back like the foundation of a house. It needs both stability and flexibility. When muscles become tight, joints don’t move well, or posture stays poor for long periods, stress builds up and pain can follow.
Most lower back pain is labeled “non-specific low back pain”, meaning it isn’t caused by a fracture, infection, or serious disease. It’s often related to strain, deconditioning, prolonged sitting, or repetitive stress.
Why Does Lower Back Pain Happen?
Here are the most common triggers I see in practice:
1. Prolonged Sitting
Sitting increases pressure on the discs in your lower spine. Over time, this can contribute to stiffness and irritation.
2. Weak Core Muscles
Your “core” includes your abdominal muscles, lower back muscles, hips and diaphragm. When these muscles aren’t doing their job, your spine absorbs more strain.
3. Poor Lifting Mechanics
Bending at the waist instead of hinging at the hips increases stress on the lumbar spine.
4. Stress and Tension
Emotional stress can increase muscle tension. Many patients don’t realize how tightly they’re holding their back muscles until we work on relaxing them.
At-Home Lower Back Pain Relief Strategies
Before we talk about treatment options in the clinic, let’s cover what you can do at home.
1. Keep Moving (But Don’t Overdo It)
Research consistently shows that gentle movement is better than prolonged bed rest for most back pain cases. The American College of Physicians recommends staying active whenever possible.
Try:
- Short walks
- Gentle stretching
- Light mobility exercises
- Avoiding long periods of sitting
Even 5 minutes of movement every hour can make a big difference.
2. Practice the “Hip Hinge”
Instead of bending forward at your waist, practice hinging at your hips:
- Keep your back neutral (not rounded)
- Push your hips backward
- Bend your knees slightly
- Keep the object close to your body
This reduces strain on the lumbar discs.
3. Try Simple Core Activation Exercises
You don’t need intense workouts. In fact, when your back is irritated, simple is better.
Beginner-friendly movements:
- Bird Dog (opposite arm and leg extension)
- Dead Bug (core stabilization on your back)
- Glute bridges
- Gentle pelvic tilts
Focus on control and breathing, not intensity.
4. Use Heat or Ice Wisely
- Ice can help reduce inflammation in the first 24-48 hours after a flare up.
- Heat often feels better for stiffness and muscle tension.
Use for 15-20 minutes at a time, protecting your skin.
5. Improve Your Desk Setup
Small ergonomic changes can significantly reduce strain:
- Screen at eye level
- Feet flat on the floor
- Knees at 90 degrees
- Lower back supported
- Take standing or walking breaks every 30-60 minutes
I often tell my patients: your best posture is your next posture. Variety matters more than perfection.
When Chiropractic Care Can Help
If your pain persists, keeps returning or limits your activity, that’s when hands on care may help.
Spinal Adjustments
A spinal adjustment is a gentle, controlled movement applied to a restricted joint. The goal is to improve mobility, reduce joint irritation, and support natural movement.
Research published in the Journal of the American Medical Association (JAMA) suggests spinal manipulation can provide modest but meaningful relief for acute low back pain.
Spinal Decompression Therapy
For patients with disc related discomfort, spinal decompression therapy can sometimes help by reducing pressure within the discs. It’s non surgical and performed in a controlled setting. While not appropriate for everyone, it can be helpful in select cases.
Soft Tissue Therapy & Rehabilitation
Muscles often play a significant role in lower back pain. We may incorporate:
- Targeted muscle work
- Corrective exercises
- Stretching programs
- Shockwave therapy (in certain chronic soft tissue cases)
The goal isn’t just short-term relief, it’s building resilience.
Red Flags: When to Seek Immediate Medical Care
While most back pain is mechanical and improves with conservative care, seek medical evaluation right away if you experience:
- Loss of bowel or bladder control
- Progressive leg weakness
- Severe trauma (car accident, fall)
- Fever with back pain
- Unexplained weight loss
These are uncommon but important to rule out.
The Role of Lifestyle in Long-Term Relief
One of the most important conversations I have with patients is this: pain relief and long-term spine health are not always the same thing.
Once your pain improves, we focus on:
- Strength building
- Mobility work
- Stress management
- Better sleep habits
- Consistent movement routines
Studies supported by organizations like the National Institute of Neurological Disorders and Stroke show that staying active and building strength reduces recurrence rates.
Lower back pain often comes in episodes. Our job is to reduce how often they happen and how intense they are.
A Realistic Perspective on Healing
In my experience, patients do best when they:
- Stay consistent with exercises
- Make small ergonomic changes
- Don’t panic during flare-ups
- Address stress and sleep
Healing isn’t always linear. Some days feel better than others. That’s normal.
Your spine is strong. It’s designed to move, bend, twist and lift. When we restore proper motion and build support around it, most backs respond very well.
Final Thoughts: You Don’t Have to “Just Live With It”
Lower back pain is common but that doesn’t mean it’s something you should ignore or simply tolerate.
If you’ve been dealing with ongoing discomfort, stiffness or recurring flare ups, I’d love to help you understand what’s driving it and create a plan tailored to your body and lifestyle.
Every spine is different. A personalized assessment makes all the difference.
If you’re ready to take the next step, schedule a discovery visit with our office. We’ll listen carefully, evaluate thoroughly and guide you toward practical, sustainable solutions.
You deserve to move confidently and comfortably again.
References
- American College of Physicians. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain: A clinical practice guideline from the American College of Physicians.
- National Institute of Neurological Disorders and Stroke. (2020). Low back pain information page.
- Paige, N. M., Miake-Lye, I. M., Booth, M. S., et al. (2017). Association of spinal manipulative therapy with clinical benefit and harm for acute low back pain. Journal of the American Medical Association (JAMA).
- Qaseem, A., Wilt, T. J., McLean, R. M., & Forciea, M. A. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain. Annals of Internal Medicine.
- World Health Organization. (2023). Low back pain fact sheet.
