Lower Back Pain: Why It Happens and What You Can Do About It
June 5, 2025
Unfortunately, at some point in our lives a number of us will experience lower back pain. For a "lucky" few, it will come and go, but for others, it can become a constant feature in their day-to-day life. While back pain can be frustrating, it’s not always something you just have to just put up with.

What many people don’t realise is that pain in the lower back isn’t always coming from the spine itself. Often, it’s the muscles, fascia, connective tissue, and movement patterns around the spine that are causing the pain, or more accurately, picking up the slack.

If it's not the spine, what causes lower back pain?

Supporting the spine requires a team effort! Muscles, fascia, joints, and soft tissues all work together to keep you upright, stable, and moving. When any part of this system is disrupted or stops pulling its weight, the lower back often takes the brunt of it.


Some of the most common contributors to lower back pain include:

  • weak glutes and core muscles
    These muscles are designed to support and stabilise the pelvis and spine. When they’re underactive, the lower back muscles often work overtime to compensate.
  • tight/ fatigued hip flexors
    If you sit a lot or spend long periods in one position, the muscles in the front of the hips can become short and tight. This pulls the pelvis into a forward tilt and places extra load through the lumbar region.
  • fascial sling dysfunction
    The body’s fascial slings, especially the posterior oblique and deep longitudinal slings, play a major role in stability. These interconnected systems involve muscles like the glutes, lats, hamstrings, and erector spinae. If these slings aren’t coordinated then movement becomes lazy and strain is placed on the lower back.
  • poor movement patterns
    Over time, the way you move matters. Lifting, walking, or standing with poor biomechanics can create repetitive stress and wear down your body’s natural support systems.

What you can do at home

You don’t need fancy equipment or a rehab program to start feeling better. Here are some simple things you can do at home to reduce tension, strengthen your support systems, and ease your lower back pain.

1. Build strength where it counts

Strong glutes and deep core muscles help support the spine and offload the lower back. A few key exercises to include in your daily or weekly routine:


  • glute bridges – activates the posterior chain (muscles and fasical slings) and strengthen the glutes.
  • bird-dogs or dead bugs – trains core control and improve spinal stability.
  • pelvic tilts – gently mobilises the lower back while engaging the abdominal muscles.

Start slow, focus on control, and don’t worry about reps — the goal is consistency and good form.

2. Stretch to decompress

When muscles are tight and overworked, gentle stretching can help them release and reset. A few of our favourites include:


  • knees-to-chest – decompresses the spine and soothes tension.
  • figure-4 stretch – targets the glutes and piriformis, helping relieve pressure and can also help with sciatica-like symptoms.
  • child’s pose with side reach – opens up the lower back and the side-body fascia, especially around the QL and lats.

Breathe slowly and deliberately into each stretch, and hold for 30–60 seconds each.

 3. Try simple home remedies

Natural options can help support muscle relaxation, circulation, and recovery:


  • magnesium baths or sprays – great for relieving muscle tightness and cramping.
  • castor oil packs – a  traditional remedy used to reduce inflammation and improve local circulation.
  • heat packs – apply to tight areas for 10–20 minutes to help muscles relax and relieve discomfort.

These are all soothing and low-cost options that can be done regularly to support ongoing relief between Acupuncture treatments.

Where Acupuncture comes in

Acupuncture is another tool that can be highly effective in relieving lower back pain, especially when muscular tension and movement dysfunction are part of the picture. At Pack Health we use a combination of traditional Acupuncture points combined with motor point and trigger point release work. This style of specialised Acupuncture is similar to dry needling, but with a broader diagnostic lens. It targets overactive or inhibited muscles like the QL, glute med, and paraspinals, helping them release, reset, and return to more functional movement patterns.


Acupuncture can also improve circulation and reduce local inflammation, which supports the body’s natural healing processes; this is especially when combined with the exercises, stretching and the other at-home therapies mentioned above.

When to seek help

If your back pain is persistent, worsens over time, or is interfering with your day-to-day life, it’s time to get support. You don’t have to wait until you'r pain is 10/10; earlier treatment often means faster and longer-lasting results.

At Pack Health, we take an integrated approach. Trent combines hands-on therapy, Acupuncture, and movement education to help reduce pain, restore function, and get you moving more freely again.

The bottom line

Lower back pain might be common, but that doesn’t mean you have to live with it. With the right approach (and a little consistency) it’s  possible to get on top of your symptoms. These small steps can make a big difference.


And if you need a bit of extra help? That’s what we’re here for!