Core Stabilization: Finding Relief from Low Back Pain

Low back pain—it’s something almost everyone deals with at some point. The good news? For many, it improves on its own. But knowing why it happens, and how to manage it, can help you recover faster and prevent future flare-ups.

Most people feel their first twinges of back pain in their 30s, with the chances of recurrence increasing as they age. Other risk factors include:

• Carrying extra weight

• Sitting for long periods of time

• Improper lifting techniques

• Lack of regular movement or exercise

So how can you tell what’s causing your discomfort—and what can you do about it?

When to See a Doctor

If your back pain has lasted longer than 72 hours, it’s time to check in with a healthcare professional. Seek medical care right away if the pain follows a fall, accident, or injury.

Common Culprits of Back Pain

1. Your Job

Whether you’re lifting, pulling, or twisting all day, or spending hours hunched over at a desk, your job could be straining your back. Poor posture and uncomfortable seating only add to the problem.

2. Your Bag

That purse, backpack, or briefcase you haul around? Your lower back feels it too. Carrying an overstuffed bag can put unnecessary stress on your spine. If you must carry heavy items daily, consider switching to a wheeled briefcase.

3. Your Sleep

The way you sleep might be silently sabotaging your back. While there’s no single “perfect” sleep position, small changes can make a big difference:

• Side sleeper? Draw your legs toward your chest and place a pillow between your knees.

• Back sleeper? Try a pillow under your knees to support your spine’s natural curve.

• Stomach sleeper? Place a pillow under your pelvis and lower abdomen to reduce pressure.

4. Herniated Disk

Our spine is cushioned by gel-like disks that can weaken over time or through injury. When a disk bulges or ruptures, it can press on nearby nerves—causing intense pain known as a herniated disk.

5. Sciatica

Sciatica isn’t just back pain—it’s nerve pain. It typically starts in the lower back, travels through the glutes, and runs down the leg, sometimes all the way to the foot. This condition often comes with tingling, numbness, or weakness, and is caused by irritation or compression of the sciatic nerve.

Take Control of Your Back Health

Low back pain can feel overwhelming, but you don’t have to face it alone. Core stabilization exercises, better posture habits, and small lifestyle adjustments can reduce pain and strengthen your spine for the future.

Ready to move with less pain and more confidence? Join our Core Stabilization program today and start building the foundation for a healthier back.