5 Surprising Reasons Your Lower Back Pain Keeps Returning
Lower back pain is one of the most common reasons people come to see us at Body Zest. For some, it’s a one-off flare-up. But for many, it’s a recurring issue, easing with treatment or rest, then creeping back in weeks or months later.
If that sounds familiar, it’s worth digging into the why behind your pain.
It’s rarely just about one thing. Here are five often-overlooked reasons your lower back pain might keep making a comeback.
1. You’re only treating the symptoms
Pain relief is important. But focusing solely on easing discomfort, without addressing the underlying cause, often leads to repeat episodes.
For example, if your pain is being caused by poor movement habits, weak core muscles, or joint stiffness elsewhere in the body, simply resting or stretching the back won’t fix the problem.
🔑 The fix: A thorough assessment from an osteopath or sports therapist can help you understand why the pain started and what’s driving it now, not just how to mask it.
2. Your body is compensating for an old injury
Your brain and body are great at adapting. If you’ve had an old injury, even in your knee, hip, or ankle, you might be unknowingly moving differently to protect it.
Over time, those subtle compensations can overload the lower back, leading to tension, strain, or imbalances that keep flaring up.
🔑 The fix: Addressing the whole body, not just the area that hurts, is essential. This is why osteopaths often work on areas that don’t seem obviously connected to your pain.
3. You're sitting still for too long
It’s not necessarily how you sit, it’s how long you stay there.
Whether you’re working at a desk, commuting, or just relaxing, being in one position for too long reduces joint mobility, decreases circulation, and tightens hip and back muscles.
🔑 The fix: Movement is medicine. Try to change position every 30–45 minutes, do micro-stretches at your desk, and include regular walking breaks in your day.
4. Stress is showing up in your body
We tend to separate emotional and physical health, but your nervous system doesn’t.
Stress can cause muscle tension, shallow breathing, and changes in posture. Over time, this can lead to increased pain sensitivity and reduced movement confidence.
🔑 The fix: Breathwork, gentle mobility work, and hands-on therapy can all help downregulate the nervous system, calming the mind and reducing pain.
5. You’re missing key strengthening work
Many people with recurring back pain avoid movement out of fear, and understandably so. But long-term avoidance leads to deconditioning, where the muscles that support your spine get weaker over time.
That includes your deep core, glutes, and postural muscles.
🔑 The fix: Once pain begins to settle, it’s crucial to rebuild strength in a progressive, safe way. Your therapist can guide you through exercises that support your back without flaring it up.
Final thoughts
If your back pain keeps coming back, it’s not because your body is broken. It’s usually a case of missing puzzle pieces, and the good news is, they can be found and addressed.
At Body Zest, we take a whole-body, root-cause approach to lower back pain. Whether it's hands-on osteopathy, tailored rehab, or helping you rebuild confidence in your movement, we're here to support you every step of the way.
Pain may have been part of your story, but it doesn’t have to be your future.
Book your osteopathy appointment here.