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Low Back Pain

Lower back pain is one of the leading causes of disability worldwide and affects people of all ages and activity levels. Whether it develops after lifting something heavy, spending long hours at a desk, or gradually over time, lower back pain can make everyday activities difficult. The good news is that most cases improve with conservative care and an active rehabilitation approach.

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Dr. Michael Hoiles has created this resource to help you better understand lower back pain, including its common causes, symptoms, treatment options, recovery expectations, and when it may be appropriate to seek an assessment. Whether you're dealing with a new injury or ongoing back pain, this guide is designed to provide clear, evidence-informed information to help you make informed decisions and get back to moving with confidence.

 

What Is Low Back pain

Lower back pain is one of the most common musculoskeletal conditions and can affect people of all ages. It may develop suddenly after lifting, bending, or exercising, or gradually over time due to repetitive strain, poor movement habits, prolonged sitting, or age-related changes. Lower back pain can involve muscles, joints, discs, ligaments, nerves, or a combination of these structures. 

While lower back pain can be frustrating and limiting, most cases respond well to conservative treatment and an active rehabilitation approach. 

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Common Causes 

Lower back pain can result from many different factors, including: 

  • Muscle strains and ligament sprains  

  • Poor lifting mechanics  

  • Prolonged sitting  

  • Repetitive bending or twisting  

  • Facet joint irritation

  • Reduced core strength and stability  

  • Sports and recreational injuries  

  • Degenerative changes associated with aging  

  • Sudden increases in physical activity  

Often, several contributing factors are involved rather than a single cause. 

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Common Symptoms 

Symptoms vary depending on the tissues involved and may include: 

  • Dull aching pain in the lower back  

  • Sharp pain with certain movements  

  • Stiffness after sitting or resting  

  • Difficulty bending forward or backward  

  • Pain when standing up from a seated position  

  • Muscle tightness or spasms  

  • Pain that travels into the buttock or hip  

  • Reduced mobility and flexibility  

In some cases, pain may radiate into the leg, which may indicate nerve involvement such as sciatica. 

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What Makes It Worse? 

Common aggravating factors include: 

  • Prolonged sitting  

  • Repeated bending or lifting  

  • Poor posture  

  • Heavy lifting  

  • Sudden twisting movements  

  • Long periods of driving  

  • Inactivity or bed rest  

  • Returning to activity too quickly after injury  

Identifying and modifying aggravating factors is often an important part of recovery. 

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What Helps? 

Many people find improvement with: 

  • Staying as active as symptoms allow  

  • Regular walking  

  • Appropriate stretching and mobility exercises  

  • Strengthening the core, hips, and glutes  

  • Improving lifting mechanics  

  • Taking regular movement breaks from sitting  

  • Heat or ice, depending on the stage of injury  

  • Gradually returning to normal activities 

Research consistently shows that remaining as active as symptoms allow is often one of the most effective ways to recover from lower back pain. While temporary activity modification may be necessary, prolonged bed rest is generally associated with slower recovery and reduced function. 

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How Chiropractic Can Help 

A chiropractic assessment aims to identify the factors contributing to your pain and develop an individualized treatment plan. 

Treatment may include: 

  • Joint mobilization and spinal adjustments  

  • Soft tissue therapy  

  • Myofascial release techniques  

  • Instrument-assisted soft tissue therapy (Graston/FAKTR)  

  • Movement assessment  

  • Exercise prescription  

  • Postural and ergonomic recommendations  

  • Education regarding activity modification and recovery strategies  

The goal is not only to reduce pain but also to improve movement, function, and long-term resilience. 

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Recovery Timeline 

Every case is different, but general timelines include: 

Mild: Minor strains and episodes of stiffness often improve within 1-3 weeks. 

Moderate: More significant injuries may require 4-8 weeks of treatment and rehabilitation. 

Severe: Disc injuries, persistent nerve irritation, or chronic conditions may require 2-6 months or longer for optimal recovery. 

Factors such as age, activity level, overall health, and adherence to rehabilitation recommendations can influence recovery time. 

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Exercises Commonly Recommended 

Exercise recommendations vary based on the specific cause of symptoms, but commonly:

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Early Phase 

  • Walking  

  • Pelvic tilts  

  • Cat-Cow 

  • Prone press-ups  

  • Gentle stretching  

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Recovery Phase 

  • Bird Dogs  

  • Glute Bridges  

  • Dead Bugs  

  • Side Planks  

  • Hip mobility exercises  

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Performance Phase 

  • Squats  

  • Lunges  

  • Hip Hinges  

  • Loaded Carries  

  • Core strengthening progressions  

  • Sport-specific or work-specific exercises 

 

Exercises should be individualized based on your condition and stage of recovery. 

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Can I Still Exercise? 

In most cases, yes. Complete rest is rarely necessary. Modifying activity while remaining active is often one of the fastest ways to recover. During your assessment, recommendations can be made regarding which exercises to continue, modify, or temporarily avoid while healing. 

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When To Seek An Assessment 

Consider seeking an assessment if: 

  • Pain has lasted longer than 1-2 weeks  

  • Symptoms are limiting work, exercise, or daily activities  

  • Pain repeatedly returns  

  • Pain is spreading into the leg  

  • You are unsure how to safely return to activity  

  • Home management strategies are not helping  

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When Should I worry?  

Go to emergency department or if in doubt call 911 if:  

  • Loss of bowel or bladder control  

  • Significant weakness in the legs  

  • Numbness in the groin, genitals, or inner thigh 

  • Significant tingling, numbness, or weakness that affects BOTH legs 

  • Severe trauma  

  • Unexplained weight loss or fever accompanying back pain  

 

These symptoms may indicate a more serious condition requiring urgent medical evaluation. 

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Why an Accurate Diagnosis Matters 

Lower back pain can arise from many different structures, including muscles, joints, discs, nerves, ligaments, and surrounding soft tissues. Because different conditions often produce similar symptoms, identifying the underlying source of your pain is an important first step toward effective treatment. A thorough assessment helps determine the factors contributing to your symptoms and guides an individualized treatment plan designed to help you return to work, sport, and the activities you enjoy. 

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Summary 

Lower back pain often responds well to conservative treatment. 

✔ Stay active within your comfort level. 

✔ Avoid prolonged bed rest. 

✔ Begin rehabilitation exercises early when appropriate. 

✔ Seek an assessment if symptoms persist, worsen, or spread into the leg. 

✔ Seek immediate medical attention if you experience bowel or bladder changes, numbness in the saddle region, or significant leg weakness. 

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Ready to Get Back to Moving Comfortably?

If your low back pain isn't improving, keeps returning, or is preventing you from doing the activities you enjoy, an assessment can help identify the underlying cause and determine the most appropriate treatment plan.

Dr. Michael Hoiles is a Calgary chiropractor who provides evidence-informed care combining hands-on treatment, exercise-based rehabilitation, and practical advice to help people recover from injury, move better, and stay active.

Book an appointment today to start your recovery and get back to doing what you enjoy.

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