Lower back pain
Lower back pain affects 80% of the population at least once in their lifetime, and it's the leading cause of work absence in many countries. The good news: in most cases, a structured exercise program leads to significant improvement within a few weeks.
Common causes
- Sedentary lifestyle and prolonged sitting
- Poor posture at work
- Weakness of the core stabilizing muscles
- Stress and chronic muscle tension
- Lifting heavy loads with improper technique
- Disc herniation or protrusion
Common symptoms
- Localized or radiating lower back pain
- Morning stiffness on waking
- Pain that worsens with prolonged sitting
- Sciatica (pain radiating down the leg)
- Reduced mobility in flexion or extension
When to see a doctor
- Pain after a trauma (fall, accident)
- Loss of sensation or strength in the legs
- Associated bladder or bowel issues
- Severe night pain that wakes you up
- Fever along with the pain
Tips to get started
Stay active — extended rest often makes things worse
Change positions every 30 minutes
Start with gentle mobility exercises
Apply heat to relax the muscles
Progress slowly — pain should not exceed 4/10 during exercises
Tailored rehabilitation program
8 weeks, 4 phases, adapted to your pain. Designed by licensed physical therapists.