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Sore Lower Back Pain Causes, Treatments and Exercises

A person holding his lower back

Sore lower back pain can be caused by a variety of factors like muscle strain, poor posture, or medical conditions. Treatment options may include TENS therapy, over-the-counter pain medication, physical therapy, or in severe cases, surgery. Additionally, exercises focused on strengthening the core muscles and improving flexibility can help alleviate and prevent lower back pain. However, people should consult healthcare professionals for an accurate diagnosis and personalised treatment plan.

Lower back soreness refers to the discomfort or pain experienced in the lower region of the back. It affects many individuals and can significantly impact daily activities and overall quality of life. Additionally, lower back pain can make simple tasks difficult. It can also disrupt sleep and lead to chronic pain, which affects productivity and mood. This article will cover the causes of the sore lower back, as well as treatments and exercises to alleviate it.

Causes of Sore Lower Back Pain

Sore lower back pain can be caused by a variety of factors. For instance, muscle strain or sprain occurs when the muscles or ligaments in the lower back are stretched or torn. This type of injury can happen due to various reasons. These include improper lifting of heavy objects, sudden movements, or overexertion during physical activities.

Another cause of lower back pain is a herniated disc. It occurs when the soft, jelly-like centre of a spinal disc pushes through a crack in the tougher outer layer. This can put pressure on nearby nerves, causing pain, numbness, or weakness in the lower back and legs. The most common symptoms of a herniated disc include sharp pain that radiates down the leg.

Additionally, certain medical conditions such as arthritis, osteoarthritis, sciaticarheumatoid arthritis or fibromyalgia can also contribute to lower back pain. These conditions may require medical intervention for proper management and relief. Overall, taking proactive measures and seeking timely medical attention can improve the overall well-being of individuals dealing with lower back pain soreness.


  • Persistent aching in the lower back region, especially after physical activity or prolonged sitting.
  • Sharp, shooting pain that radiates down one or both legs, often accompanied by tingling or numbness.
  • Difficulty bending, lifting, or performing everyday tasks due to stiffness and discomfort.
  • Reduced range of motion in the lower back, making it challenging to move freely.
  • Dull, throbbing pain that worsens with movement but may improve with rest.
  • Muscle spasms in the lower back cause sudden, intense contractions and pain.
  • Pain that intensifies during coughing, sneezing, or straining.
  • The feeling of weakness or instability in the lower back affects balance and posture.


Using a TENS machine for lower back pain

Treatments and Home Remedies for Sore Lower Back Pain

Sore lower back pain can be a debilitating condition that affects many individuals. Fortunately, there are various treatments and home remedies available to alleviate this discomfort. One effective approach is physical therapy. It involves regular exercises and stretches specifically designed to strengthen the muscles in the lower back and improve flexibility. This can help alleviate pain and prevent future episodes.

Additionally, over-the-counter pain medications such as ibuprofen or acetaminophen can provide temporary relief from soreness. These medications provide individuals with accessible and affordable options to manage their discomfort. Additionally, individuals can try various home remedies, such as applying cold or heat packs, stretching exercises, or topical creams. These simple approaches can provide relief and promote the healing process.

Furthermore, people can opt for Transcutaneous Electrical Nerve Stimulation (TENS) therapy to alleviate soreness in their lower back. One device that is commonly used for TENS therapy is iTENS. This wireless, portable device uses electrical currents to stimulate the nerves in the affected area, helping to alleviate constant pain. Hence, many individuals find TENS therapy to be a convenient way to manage their lower back pain at home.

When To See A Doctor

In certain situations, it is advisable for individuals experiencing lower back pain to see a doctor. Firstly, people must consult a professional if the pain lasts over a few weeks and does not improve. Doctors can assess the person’s condition, conduct necessary tests or imaging, and provide a proper diagnosis.

Secondly, additional symptoms accompany the pain, such as sudden loss of bladder or bowel control, leg numbness or weakness, or unexplained weight loss. These symptoms could indicate a more serious underlying condition. Therefore, people should seek medical attention in such cases to ensure proper diagnosis and appropriate treatment.

A woman doing a stretching exercise inside the gym.

Exercises and Stretches for Sore Lower Back Pain

Sore lower back pain can be extremely uncomfortable and limit people’s daily activities. However, there are a few exercises and stretches that can help alleviate the pain and improve their flexibility. One effective stretch is the knee-to-chest. In this stretch, the person lies on their back and brings their knees towards the chest. They hold this position for a few seconds before releasing.

Another helpful exercise is the pelvic tilt. To perform this, the person lies on their back with their knees bent and feet flat on the ground. Then, they engage their core muscles and gently tilt their pelvis upward, pressing their lower back into the floor. This movement helps to stretch and strengthen the muscles in the lower back.

Lastly, the cat-camel stretch is beneficial for relieving lower back pain. It involves getting down on all fours, with hands directly under the shoulders and knees under the hips. In this position, the individual can start by arching their back upwards while tucking their chin towards their chest. This helps to stretch and lengthen the spine.

Preparing for a Stretch

Preparing for a stretch is crucial before performing stretches and exercises for lower back pain. Without proper preparation, people risk experiencing more discomfort and potential injury. Therefore, they must take the time to prepare their bodies properly before attempting any stretches.

To prepare for the stretch, people should find a clear area on the floor or a yoga mat. Next, they lie on their back with their knees bent and feet flat on the ground. This position helps relax the muscles in the lower back. Lastly, taking a few deep breaths can help mentally prepare for the stretch.


Sore lower back pain can be caused by a variety of factors, such as muscle strain, bad posture, or injury. Treatments for this type of pain include over-the-counter pain relievers, physical therapy, and TENS therapy. Moreover, regular exercise and stretches specifically targeting the lower back can help strengthen the muscles and prevent future pain episodes. However, people should consult a healthcare professional for an accurate diagnosis and personalised treatment plan.

Furthermore, TENS therapy is an effective treatment option for individuals experiencing soreness in their lower back. The wireless iTENS device offers a convenient and easy-to-use solution for delivering this therapy. It utilises advanced technology to provide targeted pain relief without the need for wires. Moreover, the iTENS device features a compact design and user-friendly interface, allowing users to perform TENS therapy at their home. By using this device along with other treatment methods, individuals can manage their lower back pain.

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