Common Causes of Lower Back Pain and What to Do About Them

Welcome back. I’m Doctor Timothy Douglass, and you’re listening to the Douglass Chiropractic podcast — coming to you from right here in Destin on the Emerald Coast. Today we’re talking about something I hear about every single day in my practice. Lower back pain. And if you’ve ever dealt with it, you already know — it’s not just a nuisance. It can stop you in your tracks.

So let’s talk about what’s actually causing it, and more importantly, what you can do about it.

Now, here’s the thing. Lower back pain is one of the most common reasons people come through my door. And a lot of folks assume it happened because of one big moment — they lifted something heavy, or they slept wrong. And sometimes that’s true. But more often than not, that moment was just the last straw. The real problem had been building for weeks, months, sometimes even years.

Let me break this down for you.

One of the biggest culprits I see is prolonged sitting. And look, I get it — we live in a world where a lot of us are sitting at a desk, sitting in a car, sitting on the couch. When you sit for long periods of time, especially with poor posture, you put a tremendous amount of pressure on the discs in your lower spine. Those discs act as a cushion between your vertebrae. And when they’re compressed over and over again, day after day, they start to wear down. That’s when you start feeling that deep, achy low back pain that just won’t quit.

Here’s what’s interesting — even people who exercise regularly deal with this. Because it’s not just about being active. It’s about how your spine is aligned and how your body moves throughout the entire day.

The second big cause I want to mention is muscle imbalances. Your lower back doesn’t work alone. It’s connected to your hips, your core, your hamstrings — it’s all a team. When one part of that team isn’t pulling its weight, the lower back ends up doing too much. I see this constantly. Tight hip flexors from sitting, weak core muscles, and suddenly the lower back is overloaded. It’s doing a job it was never meant to do by itself.

And then there’s the third one — spinal misalignment. This is where chiropractic care really shines. When the joints in your spine are not moving the way they’re supposed to, it creates stress, irritation, and pain. And here’s the frustrating part — you can stretch all day long, you can take ibuprofen, and you might feel a little better for a while. But if that underlying joint isn’t moving right, the problem keeps coming back.

So what can you do about it today? A few simple things. First, get up and move. If you’re sitting, set a timer and stand up every thirty minutes. Even just a minute or two of gentle movement makes a real difference. Second, pay attention to your posture — both at your desk and when you’re on your phone. Your ears should be over your shoulders, shoulders over your hips. Third, work on your core. Not just crunches — I mean real functional core work that supports your spine.

Now, here’s when you really need to come see me. If your lower back pain has been hanging around for more than a few days, if it keeps coming back, or if it’s starting to travel down into your leg — don’t wait on that. Those are signs that something needs to be properly evaluated. I’ve been refining my techniques for over thirty years, and I can tell you — the sooner we get to the root of the problem, the faster we get you back to doing what you love.

At Douglass Chiropractic, we don’t do cookie-cutter care. Every patient gets a thorough evaluation and a plan built specifically for them. That’s just how we do things here.

If you’re in the Destin area and you’re tired of letting back pain run your life, give us a call. We’d love to help. You can find us right here on the Emerald Coast, and as always — we’ve got your back. Thanks for listening, and I’ll talk to you next time.