How Do I Get Rid of Lower Back Pain?

Getting rid of lower back pain starts with understanding what is causing it. In most cases, lower back pain can be effectively treated with the right approach, whether that is movement, manual therapy, or adjustments to your daily habits. The sooner you address the cause, the greater the chance of lasting recovery. In this article, we answer the most frequently asked questions about lower back pain, from causes to treatment and prevention.

What are the most common causes of lower back pain?

Lower back pain almost always develops through a combination of factors that together build up pressure on the vertebrae, intervertebral discs, and surrounding muscles. The most common causes are overuse, prolonged poor posture, and muscle tension caused by stress. Rarely is there a single isolated cause.

In practice, we see that the following factors play a role most often:

• Prolonged sitting or standing in a poor posture, for example at a desk or a standing workstation
• Overuse from heavy lifting, exercising with poor technique, or repetitive movements
• Muscle imbalances where certain muscle groups are too strong or too weak, throwing the spine out of balance
• Stress and sleep deprivation, which increase muscle tension and slow down the recovery process
• Problems with intervertebral discs, such as a herniated disc or degeneration caused by prolonged pressure

The combination of several of these factors significantly increases the likelihood of complaints. That is also why lower back pain can be so persistent: if you only address one factor, the symptoms often return.

When is lower back pain a sign of something serious?

Most cases of lower back pain are not dangerous and resolve within a few weeks. However, there are situations where lower back pain may indicate a more serious underlying condition that requires immediate medical attention. Watch for the following signs and seek help quickly if you recognize them.

Consult a healthcare provider if your lower back pain is accompanied by:

• Radiating pain into one or both legs, especially if accompanied by tingling or numbness
• Loss of control over the bladder or bowels
• Pain that worsens at night and does not improve with rest
• Unexplained weight loss in combination with back pain
• Pain following a fall, accident, or direct trauma
• Fever combined with back pain

When in doubt, always have your symptoms assessed by a professional. Timely intervention prevents a treatable condition from worsening.

What truly helps against lower back pain?

What truly helps against lower back pain is an approach that addresses the underlying cause rather than simply suppressing the pain. Movement remains the most evidence-based strategy, supplemented by manual therapy, adjustments to posture, and daily habits. Painkillers can provide temporary relief but do not resolve the cause.

The most effective approaches at a glance:

• Keep moving, rest is rarely the solution. Light activity keeps circulation going and prevents muscles from stiffening
• Manual therapy or chiropractic care, focuses on restoring the function of the spine and reducing pressure on nerves and discs
• Targeted exercises for the core and hips, which relieve and stabilize the spine
• Adjustment of posture and ergonomics, both at work and at home
• Stress management, because chronic stress significantly increases muscle tension in the lower back

Avoid prolonged bed rest and passivity. Research consistently shows that people who remain active recover faster than those who seek rest.

How can a chiropractor help with lower back pain?

A chiropractor helps with lower back pain by carefully examining and correcting the spine, reducing pressure on nerves and intervertebral discs and improving communication between the brain and the body. Chiropractic care focuses on the cause of the complaint, not on suppressing the pain.

During a chiropractic treatment for lower back pain, various techniques may be used:

• Spinal manipulation, a targeted correction of a blocked or misaligned vertebra
• Spinal decompression, relieving pressure on intervertebral discs through controlled traction, such as with the Y-Strap technique
• Dry needling, for treating tense muscle trigger points that contribute to lower back pain
• Advice on posture, movement, and lifestyle, so that complaints are addressed structurally

A chiropractor treats without medication or surgery, making it an attractive choice for people looking for a natural, non-invasive approach. You do not need a referral from a general practitioner to make an appointment.

Which exercises reduce lower back pain at home?

At home, you can effectively reduce lower back pain with exercises that strengthen the core, mobilize the hips, and relax the lower back muscles. Consistency is more important than intensity here: short daily sessions of ten to fifteen minutes are more effective than exercising intensively once a week.

Proven effective exercises for lower back pain:

1. Knees to chest — lie on your back, gently pull both knees toward your chest and hold for ten seconds. Repeat five times. This directly relaxes the lower back muscles.
2. Bridge (glute bridge) — lie on your back with bent knees, push your hips upward and hold for three seconds. Strengthens the glute muscles and relieves the lower back.
3. Cat-cow stretch — on hands and knees, alternate between an arched and a rounded back. Promotes mobility and circulation in the spine.
4. Dead bug — lie on your back, alternately extend one arm and the opposite leg. Strengthens the deep abdominal muscles that stabilize the spine.
5. Hip flexor stretch — a lunge position in which you stretch the hip flexors at the back. Tight hip flexors are a common cause of lower back pain.

Stop an exercise if the pain increases. If you are unsure which exercises are suitable for your situation, it is wise to discuss this with a professional first.

How do you prevent lower back pain from recurring?

You prevent lower back pain in the long term by addressing structural causes and adjusting your daily habits. People whose lower back pain keeps returning often have an underlying imbalance in posture, muscle strength, or nervous system that has not been fully resolved.

Preventive measures that make a difference:

• Build a strong core, abdominal and back muscles that work together form the natural stabilizer of your spine
• Move regularly and variedly, alternate between sitting, standing, and walking throughout the day
• Invest in good ergonomics at home and at work, including a good mattress and a correctly adjusted office chair
• Actively manage stress through relaxation, sleep, and breathing exercises
• Have complaints treated early, do not wait until the pain is unbearable, but address warning signs quickly
• Consider periodic maintenance with a chiropractor or manual therapist, even when you have no acute complaints

Prevention is not a one-time action, but a lifestyle. Those who structurally maintain their spine and nervous system have a much lower chance of recurring lower back pain.

How we at Ruggensteun help with lower back pain

At Ruggensteun, we treat lower back pain with a holistic approach that goes beyond relieving the pain in the moment. We identify the structural cause of your complaints and work specifically on restoring the spine and nervous system. We do this at our practices in Eindhoven and Valkenswaard, without requiring a referral from your general practitioner.

What we offer for people with lower back pain:

• Specialized chiropractic treatment, including spinal manipulation and spinal decompression
• Y-Strap treatments for targeted decompression of the intervertebral discs, we are one of the few certified practices in the Netherlands for this technique
• Dry needling for treating muscle trigger points that contribute to lower back complaints
• Personal advice on posture, movement, and prevention, tailored to your situation
• Quick availability for urgent cases, so you do not have to wait weeks
• Free parking at both locations

Would you like to know how we can help you get rid of your lower back pain? Make an appointment or contact us. We are ready to work together with you toward a life without back pain.