5 Surprising Reasons Your Lower Back Pain Keeps Returning
Understanding the hidden patterns behind recurring pain, and what you can do about it
At Body Zest, we see people every day who are stuck in the frustrating cycle of lower back pain. It eases off for a while... only to come back weeks or months later - sometimes even worse than before.
If this sounds like you, you're not alone. And while it’s tempting to blame a bad mattress or an old injury, the reality is often more complex. Let’s explore five less obvious reasons your back pain might keep flaring up, and how to break the cycle for good.
1. You’re Treating the Symptoms, Not the Root Cause
Pain is a signal, not the problem itself.
You might take painkillers, get a massage, or rest for a few days… and it helps, temporarily. But unless the underlying issue is addressed (like movement imbalances, postural habits, or breathing patterns), the pain usually returns.
What to do:
A full-body assessment by an osteopath or sports therapist can reveal what’s really driving the pain, often it’s somewhere other than your back.
2. You’re Sitting Well, But for Too Long
You’ve probably heard advice about “sitting up straight” or “having good posture.” But here’s the truth: the best posture is your next one.
Staying still for too long, even in a so-called “perfect” position, leads to stiffness, compression, and muscle fatigue.
What to do:
Change position often. Stand, stretch, walk, or move every 30–60 minutes. Your spine loves variety more than perfection.
3. You’re Breathing Poorly Without Realising It
Chronic stress, poor posture, and tight upper bodies can lead to shallow, chest-dominant breathing. This creates tension in the neck, shoulders, and even lower back, because your diaphragm, core, and spine are all connected.
What to do:
Try diaphragmatic (belly) breathing. It engages your deep core and reduces unnecessary muscle tension.
4. You’re Over-Relying on Your Lower Back
Many people unknowingly underuse their hips, glutes, or core muscles, and instead rely on their lower back to bend, lift, twist, and carry.
Over time, this can cause the lower back to become overworked and irritated.
What to do:
Strengthen your glutes, hips, and deep abdominal muscles with targeted exercises. An osteopath or sports therapist can guide you with safe progressions.
5. You Haven’t Built Up Movement Resilience
Pain can make you cautious, and sometimes, overly protective of your back. While rest has its place, too much rest or fear of movement can leave your body less resilient and more sensitive.
What to do:
The goal isn’t to avoid movement, it’s to build confidence and strength gradually. Start with gentle, supported exercises and build from there.
Final Thoughts
Recurring lower back pain isn’t just unlucky, it usually means something is being missed.
At Body Zest, we help you uncover the deeper reasons your pain keeps returning, using hands-on therapy, movement education, and simple strategies you can use at home.
Because pain might be common, but that doesn’t mean you have to live with it.
Ready to book? Click here to make an appointment with one of our skilled osteopaths.