If you’ve been suffering with lower back pain but don’t know what’s causing it, you can schedule a lower back evaluation at our clinic in Fort Washington, Maryland here.

Hi, I’m Dr. Dell, chiropractor and clinic director at Kaizo Health in Fort Washington, Maryland. If you’ve ever experienced back pain—whether it’s from a muscle strain, a disc injury, or something else entirely—this blog is for you. Identifying the root cause of your pain is the first step toward recovery. Today, we’ll discuss the five most common causes of back pain so you can stop guessing and start healing.

1. Muscle Strain

A muscle strain occurs when the muscles and ligaments supporting your lower back become damaged. This can happen due to overuse, lifting a heavy weight, or a sudden, unguarded movement. Common symptoms include muscle tightness, restricted movement, and difficulty performing daily activities.

So how do you know it’s a muscle injury and not something else, like a disc injury or spinal stenosis? Here are some key differences:

• Muscle Injury: Pain occurs with any movement or against resistance.

• Disc Injury: Pain often improves with specific movements but worsens with others, potentially radiating down the legs.

• Spinal Stenosis: Pain worsens with prolonged walking but improves with rest.

Muscle injuries typically resolve within a few days to a couple of weeks, while other conditions may persist longer.

My top three recommendations for treating a muscle injury are:

1. Visit a chiropractor for an evaluation and appropriate treatment.

2. Avoid strenuous physical activity or heavy lifting.

3. Rest, ice, and stretch using exercises provided during your treatment sessions.

2. Herniated Disc or Disc Bulge

Herniated discs are common causes of back pain. The most affected areas are between the L4-L5 and L5-S1 vertebrae. A herniated disc occurs when the gel-like center (nucleus pulposus) pushes through the outer rings (annulus fibrosus) of the disc. This can irritate nearby nerves, causing:

• Excruciating lower back pain

• Radiating pain down the leg (sciatica)

• Muscle spasms and restricted movement

Common causes of herniated discs include improper lifting techniques, sudden sharp movements, or degenerative changes in the spine.

Do you need surgery for a herniated disc? Probably not. Conservative care, including chiropractic adjustments, physical therapy, and imaging (if necessary), can effectively manage disc-related pain. Addressing the issue early prevents long-term dysfunction, even if your pain subsides.

3. Degenerative Disc Disease

Degenerative disc disease is a slow, progressive condition caused by wear and tear on the spine. Over time, the discs lose their cushioning ability, leading to stiffness, soreness, and pain that worsens after prolonged sitting or in the morning.

This condition can develop from aging, physical labor, or injuries that were never fully treated. While it progresses gradually, early signs include morning stiffness or end-of-day discomfort.

Treatment Tips for Degenerative Disc Disease:

• Stay active; movement alleviates symptoms over time.

• Apply heat to reduce stiffness.

• Strengthen your core with recommended exercises.

Chiropractic care can improve spinal mobility and help manage the condition effectively.

4. Spinal Stenosis

Spinal stenosis, often seen in older patients, occurs when there is a narrowing of the spaces within the spine, compressing the nerves. This can result from degenerative changes or a disc herniation. Symptoms include:

• Pain when standing or walking for long periods

• Relief when sitting or bending forward

• Neurogenic claudication (pain radiating into the legs)

Treatment begins with a thorough evaluation and imaging (X-rays or MRIs). Most cases can be managed with chiropractic adjustments, core-strengthening exercises, and physical therapy. Severe cases may require consultation with an orthopedic or neurosurgeon.

5. Postural Syndrome

Postural syndrome results from prolonged poor posture, especially in people with desk jobs. Common symptoms include:

• Rounded shoulders or forward head posture

• Stiffness and discomfort, worsening toward the end of the day

Improving posture is key to relieving pain. Here’s a simple exercise to try:

Chin Tuck with Scapular Retraction

1. Stand in a doorway with your back against the frame.

2. Tuck your chin straight back (not down).

3. Bring your arms to a 90-degree angle and squeeze your shoulder blades together.

4. Hold for 1-2 seconds, then relax.

5. Repeat 10 times for 1-2 sets.

Taking frequent breaks from sitting, stretching, and practicing good posture can help prevent postural-related back pain.

If you’re struggling with back pain, don’t ignore it. Visit us at Kaizo Health in Fort Washington, Maryland for an evaluation. We’ll identify the cause of your pain and develop a personalized treatment plan to help you recover fully.