4 Sneaky Chronic Lower Back Pain Causes and How to Fix Them

The source of lower back pain isn't always obvious, and finding the cause is crucial to getting the right treatment. 

Low back pain is more than just an inconvenience — it's the leading cause of disability worldwide, according to a peer-reviewed study published in The Lancet Rheumatology. These findings highlight the importance of understanding what might be triggering your pain, especially when the cause isn't immediately clear.

While muscle strains, herniated discs, and sciatica are common culprits of lower back pain, some causes are sneakier than others. We understand the importance of identifying these hidden factors to provide you with the most effective treatment at Spine Care of Manassas Chiropractic Center in Manassas, Virginia. 

Here are four sneaky causes of lower back pain — and how to fix them:

1. Poor posture while working from home

Do you often feel chained to your desk? Without an office setup, you might sit in awkward positions, slouching or hunching over your laptop for more extended periods. This puts extra strain on your spine and the muscles that support your lower back, leading to persistent pain.

The solution: First, fix your posture. Sit up straight to align your spine from top to bottom. This change alone will help relieve pressure on your spine. 

Second, ensure you're getting up, stretching, and walking around. Sitting in one position for too long leads to aches and pains that are more difficult to manage over time. Short breaks can keep your back muscles from stiffening and reduce the risk of ongoing discomfort. 

You may also want to consider investing in an ergonomic chair. These chairs provide better support for your lower back and help you maintain proper posture throughout the day. A good chair can reduce strain, promote better alignment, and prevent the buildup of tension that leads to pain.

2. Low vitamin D levels

Vitamin D is essential for strengthening bones and reducing widespread inflammation. While studies have been mixed about whether a vitamin D deficiency directly causes low back pain, it may make existing pain worse. 

For example, if you have a musculoskeletal condition like osteoporosis, low vitamin D levels may increase your risk of compression fractures. 

The solution: Get more vitamin D in your diet. Eggs, fish, cheese, milk, and yogurt are all excellent sources of vitamin D. If your levels are extremely insufficient, we may also recommend a vitamin D supplement. It’s important to note that this isn’t a direct treatment, but it can help strengthen your bones and muscles for better support and resilience. 

3. Repetitive motions

Does your back pain worsen after a day of yard work? Repeated bending, lunging, lifting, or twisting can strain your muscles and joints, especially if you're not using proper form. These small movements may seem harmless at first, but over time, they can wear down your muscles, ligaments, and discs, leading to ongoing pain and discomfort.

The solution: Pay attention to your form and technique. When lifting, bend at your knees, not your waist, and keep the object close to your body. Avoid twisting while carrying heavy loads. Taking breaks to stretch and change positions can also help prevent strain. 

Also, switch up tasks to avoid overusing the same muscle groups repeatedly. By being mindful of how you move, you can protect your lower back from unnecessary stress.

4. Certain sleep positions

It’s hard to control how you fall asleep. But if you tend to sleep on your stomach, it can put extra pressure on your lower back by forcing your spine into an unnatural position. This is especially true if you sleep on a soft mattress, which causes your abdomen to sink into the bed and throws your spine out of alignment. 

As a result, you may wake up with discomfort or stiffness in your lower back, making it harder to start your day feeling refreshed.

The solution: Sleep on your back. Back sleeping is the best way to align your spine and relieve pressure from surrounding muscles and tissues. If possible, invest in a medium-firm mattress that cushions your spine while providing adequate support.

While healthy habits and lifestyle changes can help alleviate chronic low back pain, only a trained chiropractor has the training to diagnose and treat the cause correctly.

Call Spine Care of Manassas Chiropractic Center today, or click online to schedule a visit with Dr. Lincoln German or Dr. Mikaela Foley in our Manassas, Virginia, office.