Is Your Lower Back Really the Problem?

Lower back pain is a common ailment that affects many people, but often, the lower back is not actually the root cause of the problem. Issues from various areas of the body, such as the hips or pelvis, thoracic spine, even the feet or shoulders, can manifest as pain or discomfort in the lower back. This interconnectedness means that treating the lower back alone may not resolve the underlying issue.

Imagine a flowing river.

If a dam were to be installed at a certain point, changes in the nature of the river would occur both upstream and downstream.

Upstream, the water would start to accumulate, leading to flooding and increased pressure. This could cause erosion of the riverbanks and affect the habitats of plants and animals. Downstream, the flow of water would be significantly reduced, leading to dry riverbeds and affecting the ecosystem that relies on a steady water supply.

Now imagine that your body is that river and the “dam” is injury or dysfunction at a given body part. This disrupts the natural flow of energy and causes compensations elsewhere.

The lower back often ends up bearing the brunt of issues that are actually “upstream” or “downstream”. In other words, we often compensate for tightness, injury or improper function in the upper or lower body by changing postures or movement patterns. Because the lower back is a ‘hub’ for movement but also relatively immobile and thus less able to pass the buck elsewhere, it is where problems manifest themselves.

Everyday Examples:

1: Hip Dysfunction

Imagine trying to lift a heavy box from the floor. If the muscles around your hips are tight or weak, or if your hips and pelvis lack mobility, you won’t be able to execute the lifting motion with appropriate technique. As a result, your lower back compensates by taking on more of the load, while also lifting from a mechanically disadvantageous position. This extra strain on the muscles of the lower back can lead to pain and discomfort, as they are being asked to do a job that they are not designed for, in positions that elevate the risk of injury.

2: Thoracic Spine Stiffness

Consider reaching overhead to put something heavy onto a high shelf. If your thoracic spine or shoulders are stiff and lack mobility, your lower back is forced to compensate by bending and extending more than it should. This increased range of motion in the lower back, which is built for stability rather than mobility, can cause strain and pain as it struggles to make up for the limited movement elsewhere.

So, next time you think you’ve got a bad lower back, try to think about any other lingering injuries or dysfunctions you may have elsewhere in your body that could be contributing to any pain or lack of mobility in your back. It may be that clearing up those issues takes a lot of the strain off your lower back.

Here are three exercises that you can try - the first two aim to improve the mobility of your thoracic spine, shoulders and hips, while the third is for strengthening the muscles of the ‘posterior chain’ - the lower back, glutes and hamstrings - in order to protect your back from injury when it’s forced to compensate for dysfunction elsewhere.