Understanding Non-Specific Lower Back Pain

Victoria Frances Jackson
5 days ago
2 min read

Back pain can show up quietly, but when it does, it can disrupt everything from sleep to daily routines.

Non-specific low back pain is one of the most common reasons people seek help, yet it often comes without a clear cause. It can affect daily life, mood, and movement, but the good news is that simple changes and consistent support can make a big difference.

Here are some of the common contributors:

Muscle or Ligament Strain

The Chartered Society of Physiotherapy notes that injuries to muscles or ligaments in the lower back, often from improper lifting, sudden movements, or overuse, are a common cause of back pain. These strains may not always be serious, but they can be slow to settle if not supported well. A combination of gentle movement, rest, and building strength gradually can help the body recover and prevent future flare-ups.

Poor Posture and Sedentary Lifestyle

Public Health England highlights how long periods of sitting, especially without movement breaks or ergonomic support, can place strain on the lower back. Poor posture becomes habitual, increasing discomfort and reinforcing imbalanced movement patterns. Bringing awareness to posture and incorporating regular breaks, stretches, or simple mobility movements into your day can help ease this pressure over time.

Psychological Factors

Pain is not just physical. The NHS acknowledges that stress, anxiety, and poor sleep can influence how we perceive pain and how long it sticks around. Feeling under pressure can lead to muscle tension and holding patterns that make back pain worse. Addressing stress and finding space for calming practices, such as mindful movement or breathing, can play a supportive role in easing symptoms.

Weak Core Muscles

The NHS advises that strengthening core and back muscles is essential for managing and preventing back pain. These muscles support your spine, assist with balance, and help you maintain posture throughout the day. A strong core does not mean doing endless sit-ups, it means creating stability through controlled, well-aligned movements that build lasting support.

Tight Hamstrings and Lower Body Muscles

The Chartered Society of Physiotherapy also explains that tightness in the hamstrings or adductors can change how the pelvis moves and aligns, placing extra stress on the lower back. This tension can pull on the hips and spine, leading to discomfort and movement restrictions. Regular stretching, foam rolling, or incorporating targeted mobility exercises can improve flexibility and ease unnecessary strain.

Non-specific back pain can feel frustrating, but you do not have to figure it out alone. Understanding the contributing factors is the first step toward moving with more ease and confidence.

Wishing you steadier steps and more comfortable movement,

Victoria xx

P.S. If low back pain has been part of your daily life, Pilates might offer the gentle support and strength-building you need. Feel free to get in touch to chat about what might help.