The Top 5 Causes of Low Back Pain We See Every Week (And What Actually Helps)

Low back pain affects millions every year, but when you’re the one feeling it, it can stop you in your tracks.

Maybe your back aches after long hours at your desk. Maybe you feel stiff getting out of bed. Or maybe you lifted something heavy and felt that sharp “pull.” Sometimes, back pain lingers so long it starts to feel like part of your life.

At Breakaway Physical Therapy in Crofton, MD, we see it every week—people frustrated by recurring lower back pain who just want clear answers.

The truth? Back pain is common, but it’s not normal. And it’s absolutely treatable.

So, why does your lower back hurt? Here are the five most common causes of back pain we see in the clinic—and what actually helps.

1. Weak or Underactive Core Muscles

Many people think their “core” means visible abs. But true core strength comes from deeper muscles:

• ✓  The diaphragm (your main breathing muscle)
• ✓  Pelvic floor muscles
• ✓  Deep abdominals
• ✓  Stabilizers along your spine

When these muscles aren’t working together, your back ends up doing too much of the work. That often leads to tightness, fatigue, and aching pain that worsens with sitting or standing.

What helps:

Targeted core strengthening for back pain—not endless crunches. At Breakaway, we teach:

• ✓  Diaphragmatic breathing to restore coordination
• ✓  Gentle deep-core activation
• ✓  Pelvic floor retraining
• ✓  Functional movement patterns that support daily life

When your core works in harmony, your back finally gets the break it deserves.

2. Tight Hips and Weak Glutes

Your hips are your body’s powerhouse. When they’re strong and mobile, your spine stays supported. But long hours of sitting cause tight hip flexors, and weak glutes fail to stabilize the pelvis. The result? Strain and discomfort in your lower back.

Common symptoms:

• ✓  Pain when bending or lifting

• ✓  A “compressed” feeling in your spine

• ✓  Soreness after standing or walking

3. Posture and Movement Habits

Let’s clear this up: good posture isn’t about standing perfectly straight—it’s about balance.

If your job keeps you seated for hours, your muscles adapt. Slouching, rounding your shoulders, or craning your neck forward forces your back to pick up the slack. Over time, this can lead to stiffness, fatigue, and chronic low back pain.

What helps:

Learning to move smarter, not harder. We’ll show you how to:

• ✓  Sit and stand in ways that support spinal alignment

• ✓  Engage your core naturally during daily tasks

• ✓  Build strength so your posture feels effortless

Posture is less about perfection and more about giving your body the support it needs.

4. Stress and the Nervous System

Ever notice your back pain flares up when life feels stressful? That’s not a coincidence.

Your nervous system affects how your body perceives pain. When stress, poor sleep, or overwhelm pile up, your muscles stay tense and your pain sensitivity increases.

What helps:

Calming your nervous system is as important as strengthening your muscles.

• ✓  Gentle movement and stretching

• ✓  Deep breathing (try “box breathing”—inhale, hold, exhale, hold)

• ✓  Hands-on physical therapy to ease tension

• ✓  Mindfulness practices that build body awareness

Pain isn’t just physical—it’s your body asking for balance.

5. Lack of Movement

When pain hits, it’s natural to want to rest. But too much rest can make things worse.

Avoiding movement leads to muscle weakness, stiffness, and reduced circulation, which feeds the pain cycle. Your body needs motion to heal and stay strong.

What helps:

We use a strategy called graded movement exposure—small, safe exercises that build your confidence and show your body movement is safe again.

Your body learns:

“I can move.”

“I’m strong.”

“I’m healing.”

And that mindset shift is often the key to lasting low back pain relief.

So, What Actually Works?

The best low back pain treatment isn’t about painkillers or waiting it out. It’s about identifying the root cause and restoring your body’s natural movement patterns.

At Breakaway Physical Therapy, we provide:

• ✓  A full movement and strength assessment

• ✓  Hands-on therapy to reduce pain and tightness

• ✓  Hip and core strengthening

• ✓  Posture and body mechanics coaching

• ✓  Nervous system regulation

• ✓  A simple home program that fits your lifestyle

Our goal isn’t just to reduce pain—it’s to help you move confidently again.

You Don’t Have to Live With Back Pain

Whether your pain shows up when sitting, bending, or standing, there’s always a reason—and a solution.

We offer free back pain consultations so you can:

• ✓  Talk one-on-one with a physical therapist
• ✓  Learn what’s really causing your pain
• ✓  Understand what to do (and what to avoid)
• ✓  Get a personalized plan that makes sense for your life

Your pain is real. Your body is strong.

And with the right help, healing is absolutely possible.

Book your Free Back Pain Consultation at Breakaway Physical Therapy today and take the first step toward lasting relief.