Discover 7 surprising causes of lower Back pain. Learn how osteopathy can help relieve back pain.

Lower back pain is one of the most common reasons people visit me at the Blythe Road clinic (Kensington Olympia). While many people assume it’s caused by an injury, a slipped disc, or simply “getting older”, the reality is often more complex.

In many cases, lower back pain develops gradually because of the small things we do every day. Our posture, work habits, stress levels, sleep position, and activity levels can all influence how our backs feel.

Understanding some of the less obvious causes of lower back pain can help you make positive changes before discomfort becomes a bigger problem.

1. Poor Posture Isn’t Just About Sitting Up Straight

Most of us know that posture matters, but many people are surprised by how much it can affect the lower back.

Spending hours hunched over a laptop, looking down at a phone, or slouching on the sofa places additional strain on the muscles and joints that support the spine. Over time, this can lead to stiffness, fatigue, and persistent discomfort.

Simple changes can make a big difference:

• Keep your feet flat on the floor when sitting.

• Position your screen at eye level.

• Change position regularly throughout the day.

• Avoid staying in one posture for long periods.

It’s worth remembering that there isn’t one “perfect” posture. The body generally copes best with variety and movement rather than remaining in any single position for too long.

2. Sitting for Long Periods

As an osteopath in Kensington Olympia, I regularly see people whose symptoms are linked to desk-based work.

Sitting itself isn’t necessarily the problem. The issue is often the amount of time spent sitting without moving.

When we stay in one position for hours, muscles can become stiff, joints can lose mobility, and the deep muscles that support the spine may become less active. This can contribute to lower back pain and make existing symptoms feel worse.

Try to:

• Stand up every 30 to 60 minutes.

• Take short walks during the day.

• Stretch regularly.

• Consider using a sit-stand desk if appropriate.

Even a couple of minutes of movement can help reduce stiffness and improve circulation.

3. Muscle Imbalances and Core Weakness

Many people think they need a stronger back when they experience lower back pain. In reality, the issue is often a combination of muscle imbalances throughout the body.

For example, prolonged sitting can lead to tight hip flexors and hamstrings while the muscles that help stabilise the trunk become weaker. This can place additional stress on the lower back and alter how the body moves.

Some helpful strategies include:

• Regular core strengthening exercises.

• Mobility work for the hips and pelvis.

• Strength training that targets the whole body.

• Professional guidance if you’re unsure where to begin.

The goal isn’t simply to build stronger muscles, but to improve how different parts of the body work together.

4. Stress Can Affect Your Back More Than You Think

When people think about back pain, stress isn’t usually the first thing that comes to mind. However, there is often a strong connection between the two.

When we’re stressed, our bodies naturally become more tense. Muscles can remain in a heightened state of contraction, particularly around the neck, shoulders, and lower back. Over time, this can contribute to discomfort and reduced movement.

Stress can also influence how we experience pain, affecting both its intensity and duration.

Managing stress might involve:

• Regular exercise.

• Mindfulness or breathing exercises.

• Good sleep habits.

• Taking time to switch off and recover.

Looking after your mental wellbeing can often have a positive impact on physical symptoms too.

5. Your Sleep Position May Be Contributing

If you regularly wake up feeling stiff or sore, your sleeping position could be playing a role.

A mattress that is too soft or too firm may affect spinal alignment during the night. Similarly, some sleeping positions place more strain on the lower back than others.

A few simple adjustments may help:

• Sleep on your side with a pillow between your knees.

• Choose a mattress that provides adequate support.

• Avoid sleeping on your stomach where possible.

• Replace old pillows that no longer offer support.

Because we spend around a third of our lives sleeping, these small changes can sometimes have a surprisingly big impact.

6. Not Moving Enough

While overdoing activity can sometimes irritate the back, too little movement can be equally problematic.

Movement helps keep joints mobile, muscles strong, and tissues healthy. Long periods of inactivity can lead to stiffness, weakness, and reduced resilience.

For many people, the best exercise for lower back pain is simply the one they can do consistently.

Examples include:

• Walking.

• Swimming.

• Cycling.

• Gentle strength training.

• Mobility exercises.

Starting small and building gradually is often far more effective than trying to do too much too soon.

7. Your Workstation Setup

Workplace ergonomics can have a significant impact on back health.

Poorly positioned screens, chairs without adequate support, and awkward keyboard placement can all contribute to unnecessary strain throughout the day.

When setting up your workstation:

• Keep your hips level with or slightly above your knees.

• Position your screen directly in front of you.

• Keep your keyboard and mouse within comfortable reach.

• Ensure your chair provides good lumbar support.

A well-designed workspace won’t solve every case of back pain, but it can remove some of the daily stresses that contribute to it.

How Osteopathy Can Help Lower Back Pain

Osteopathy takes a whole-body approach to understanding and managing lower back pain.

During an assessment, I look at factors such as movement patterns, posture, lifestyle habits, previous injuries, and overall mobility to help identify what may be contributing to your symptoms.

Treatment may include hands-on techniques aimed at improving movement, reducing muscle tension, and supporting the body’s natural ability to function well. Advice on exercise, posture, and daily habits is often an important part of the process too.

There is rarely a one-size-fits-all solution when it comes to lower back pain, which is why treatment should always be tailored to the individual.

Final Thoughts

Lower back pain isn’t always caused by a single injury or underlying condition. More often, it’s the result of a combination of factors that build up over time.

Posture, prolonged sitting, muscle imbalances, stress, sleep habits, inactivity, and workplace setup can all contribute to symptoms.

The good news is that small, consistent changes can often make a meaningful difference. If you’re experiencing persistent lower back pain and would like a clearer understanding of what’s driving your symptoms, seeking professional advice from an osteopath may help you find the right path forward.