Lower back pain is one of the most common health complaints across all age groups. Whether your lower back pain stems from prolonged sitting, poor posture, stress, or physical overexertion, the discomfort can range from dull and nagging to sharp and debilitating. For many people, simple, consistent at-home stretches can help reduce stiffness, improve flexibility, and prevent recurrence. However, some types of pain may signal something more serious—and knowing when to consult a medical professional is just as important as managing the pain itself.
The lower back (lumbar spine) supports much of your body’s weight and plays a vital role in nearly every movement you make—whether standing, walking, lifting, or twisting. Because your lower back bears such a heavy load and is involved in complex motion, it is particularly susceptible to strain, overuse, and injury. The lower (lumbar) spine consists of five vertebrae (L1 to L5), intervertebral discs that act as shock absorbers, surrounding muscles and ligaments, and nerve roots that extend into the legs. When any component of this intricate structure is overstressed or damaged, it can lead to pain, stiffness, or reduced mobility, impacting daily life and function.
The lower back supports much of your body’s weight, making it especially vulnerable to strain and injury. Common causes include:
Performing targeted stretches daily can help maintain mobility, reduce stiffness, and encourage healing. Here are some effective stretches you can do at home without equipment:
Pro Tip: Breathe deeply throughout each stretch. Never push through sharp or shooting pain—these exercises should feel gentle, not painful.
OrthoNJ is different from your typical medical provider. Unlike many in the industry, we prioritize patient care over profits. Our six divisions work collaboratively to ensure the best outcomes for our patients. We believe in the "Power to Put Patients First," our doctors and divisional partners strive to uphold this commitment to our patients in every aspect of our medical care.
Most back pain improves with time, rest, and gentle movement. But there are times when it’s important to seek professional care. If you’re experiencing any of the following, don’t ignore it—your body is telling you something might need closer attention:
Seek medical attention for your lower back pain if:
If you've been resting, using ice or heat, stretching, or taking over-the-counter pain relievers—and you're still not feeling better after about two weeks—that’s a sign it’s time to check in with a specialist. Pain that lingers might mean there’s an underlying issue that needs more targeted treatment.
That “pins and needles” feeling, a sense that your leg is “asleep,” or actual weakness (like your leg giving out) could be signs that a nerve in your lower back is being compressed or irritated. This isn’t something to wait out—it’s best to catch nerve-related problems early to avoid long-term damage.
If you're suddenly having trouble controlling when you pee or poop—or if you feel numbness in the area you'd sit on a saddle—this could be a rare but serious condition called cauda equina syndrome. It’s a medical emergency. You should get help immediately—go to the ER or call your doctor right away.
Pain that keeps you up at night, or gets worse when you’re resting, isn’t typical for run-of-the-mill back strain. If your symptoms feel more intense when you lie down or don’t improve with rest, it could be a sign of something more serious, like an infection or even a tumor. It’s worth getting checked out.
If your back pain started after a fall, sports injury, or car crash, it’s important to get it evaluated—even if it doesn’t seem that bad at first. Some injuries, like fractures or disc damage, might not show symptoms right away but can become serious if left untreated.
If your back pain is accompanied by other unusual symptoms—like losing weight without trying, feeling feverish, or night sweats—it could point to something more systemic. And if you have a personal history of cancer, it’s especially important to rule out any complications affecting your spine.
In these cases, a physician or orthopedic specialist may perform imaging (like X-rays or MRIs) and recommend a more structured treatment plan, which could include physical therapy, medications, or in rare cases, surgical intervention.
Lower back pain is frustrating—but in many cases, it’s manageable with awareness and routine care. Gentle stretching can reduce daily discomfort and improve long-term mobility. Always listen to your body, stay consistent with movement, and don’t hesitate to seek expert help when symptoms become concerning. If you think you have more than just a sore back, our Ortho NJ divisions have expert orthopedic surgeons specializing in back and spine care, who are here to help you.
You don't have to stay in pain. Contact one of our ONJ divisions to schedule an appointment.
This treatment info is for informational purposes only. Treatment and recovery vary person to person, and you should consult with your treating physician and team for details on your treatment and recovery process.
