Lower Back Pain: Causes, Symptoms, Treatments, and Mattress

Lower back pain is a big problem in India, affecting nearly 60% of the population. The pain can range from mild discomfort to severe pain that makes daily activities difficult. Often, sleeping on the wrong mattress makes it worse. With lower back pain, you might wake up feeling stiff, sore, and uncomfortable.

In this article, you will learn everything about lower back pain: its causes, symptoms, treatments, and how to choose the best mattress for lower back pain relief.

If you're struggling with lower back pain, try our Flo Ortho™ Mattress. Designed with advanced Pain Release™ and Stress Release™ Technology, it provides firm orthopedic support while maintaining the natural 'S' shape of your spine, helping you wake up pain-free.

 

What Is Lower Back Pain?

Lower back pain refers to pain from the bottom of your rib cage to your legs. This area is called the lumbar region. The lumbar spine is made of bones, discs, muscles, ligaments, and nerves. Any injury or strain in this region can cause lower back pain.

There are two types of lower back pain:

• Acute Lower Back Pain: This is short-term pain that lasts a few days to a few weeks. It usually happens because of an injury, such as lifting something heavy or twisting your back the wrong way.
• Chronic Lower Back Pain: This is long-term pain that lasts for three months or more. It can start as acute pain and become chronic if not treated properly. Chronic pain can also be caused by conditions like arthritis or disc problems.

Why Does Lower Back Pain Occur?

Our spine consists of 33 vertebrae stacked on top of each other. These vertebrae are divided into five main regions:

• Cervical Spine (neck): 7 vertebrae (C1–C7)
• Thoracic Spine (upper/mid-back): 12 vertebrae (T1–T12)
• Lumbar Spine (lower back): 5 vertebrae (L1–L5)
• Sacrum: 5 fused vertebrae (S1–S5)
• Coccyx (tailbone): 4 fused vertebrae

Lower back pain usually occurs due to muscle strain, poor posture, or injury to the spine's discs, ligaments, or nerves. It most commonly affects the lower part of the spine, specifically the lumbar region.

The lumbar vertebrae, the five bones in your lower back (L1–L5), support most of your body weight and help you bend, twist, and move. However, as you get older, this ability to move easily decreases, making the lumbar vertebrae more likely to become strained.

Causes of Lower Back Pain

Lower back pain can happen for many reasons. Some common causes are:

• Muscle or ligament strain
• Herniated or slipped discs
• Degenerative disc disease
• Spinal stenosis
• Scoliosis
• Arthritis
• Osteoporosis
• Poor sitting or sleeping posture
• Injuries or physical trauma
• Obesity and sedentary lifestyle
• Pregnancy
• Stress and tension
• Sleeping on an unsupportive mattress

Symptoms of Lower Back Pain

If you have pain in your lower back, you may feel one or more of these symptoms:

• Dull, aching pain in your lower back
• Sharp, shooting pain
• Pain that gets worse when moving or sitting too long
• Stiffness or difficulty moving
• Muscle spasms in your lower back
• Pain that radiates to your hips, legs, or buttocks
• Numbness or tingling in your legs
• Trouble standing up straight or walking
• Discomfort when bending or lifting

Risk Factors of Lower Back Pain

Lower back pain can happen to anyone, but some factors increase the chances. Knowing these risks can help you understand how to avoid or deal with them.

• Age: After the age of 30, bones weaken and discs wear down increasing the chance of back pain.
• Sedentary lifestyle: Sitting for long periods weakens back muscles and increases pain risk.
• Poor posture or improper lifting: Incorrect sitting, standing, or lifting techniques can strain your back.
• Obesity: Extra weight adds stress on the spine, causing pain.
• Occupation: Jobs involving heavy lifting, long sitting, or bending raise your risk.
• Weak core muscles: A weak core forces your lower back to overwork, leading to strain.
• Previous injury: Past back injuries make recurring pain more likely.
• Chronic conditions: Arthritis, osteoporosis, or disc issues can contribute to back pain.

Does Lower Back Pain Affect Sleep?

Yes, lower back pain significantly affects sleep. When your back is in pain, it's difficult to find a comfortable position, which can lead to restless nights or frequent waking. Scientific studies show poor sleep can worsen pain perception, creating a cycle of discomfort and insufficient rest. Proper sleep is essential for muscle recovery, reducing inflammation, and improving overall health, making it especially important for managing lower back pain.

How to Reduce Lower Back Pain While Sleeping?

Here are some simple tips to reduce lower back pain at home while sleeping:

• Use a pillow under your knees (if you sleep on your back)
• Place a memory foam pillow between your knees (if you sleep on your side)
• Avoid sleeping on your stomach
• Try gentle stretches before bed
• Make sure your mattress provides proper support

And speaking of mattresses, they play a huge role in reducing lower back pain, which brings us to the next point.

Can a Mattress Cause Lower Back Pain?

Yes, your mattress can cause lower back pain. The way your mattress supports your back plays a big role in how you feel when you wake up. If it doesn’t give enough support to your lower back and hips, your spine can fall out of its natural position. When this happens, your lower back muscles and ligaments get stressed. It also affects the joints in your spine, which can lead to stiffness and pain.

A mattress that’s too soft lets your hips and middle sink too much. This causes your lower back to bend awkwardly and leads to strain. On the other hand, a mattress that’s too firm keeps your hips from sinking enough, making your lower back arch unnaturally. Both these issues can lead to long-term discomfort.

To avoid this, choose a mattress with the right firmness. It should keep your spine in a straight and natural shape. This helps reduce stress on your lower back and lets you wake up feeling pain free.

Signs Your Mattress Is Causing Back Pain

You might not realize it, but your mattress could be the reason behind your lower back pain. Here are some signs to watch for:

• You wake up with lower back pain which improves after stretching or moving around.
• You keep shifting positions in bed to find comfort.
• The middle of your mattress sags or feels uneven.
• You sleep better on the couch, at a friend’s place, or in a hotel bed.
• Your hips or lower back don't feel well supported.
• Your mattress is older than 7-10 years.

If you're experiencing any of these signs, it might be time to dispose of your old mattress and buy a new one.

How to Choose the Right Mattress for Lower Back Pain?

When buying a mattress for lower back pain, consider the following key factors:

• Firmness: The mattress should be firm enough to support your lower back but soft enough to cushion your body. A medium-firm mattress often works best for most people with lower back pain.
• Spinal Support: Your mattress should keep your spine in a natural position. This means your lower back should not sink too deeply, and your hips should stay aligned with your shoulders.
• Pressure Relief: A good mattress should reduce pressure on your lower back, especially around your hips and shoulders. Memory foam or hybrid mattresses can provide both support and pressure relief.
• Durability: Mattresses lose support over time. Look for one that’s high quality and lasts for years.

Other factors to consider before buying an orthopedic mattress include:

• Motion Isolation
• Edge Support
• Temperature Regulation
• Lumbar Support
• Warranty and Trial Period

Mattress size (for couples with a kid, consider buying a king-size bed dimension mattress)

What Type of Mattress Is Best for People With Low Back Pain?

The best mattress for lower back pain should support your spine in its natural "S" shape. Your hips, shoulders, and head should sink just enough to keep your spine aligned. But if they sink too much, it can make your back pain worse.

Our Flo Ortho™ Mattress is designed to help with lower back pain. It uses Pain Release™ technology to ensure your spine maintains its natural 'S' shape while giving your body continued support all night. For people with chronic pain, the Stress Release™ technology minimizes painful pressure points and helps improve blood circulation.

The Flo Responsive™ foam, combined with high-resilience foam, gives firm orthopedic support. This helps keep your spine aligned and eases strain on your muscles and joints. It ensures you wake up feeling refreshed and free of pain every morning.

Soft or Firm Mattress for Lower Back Pain

A medium-firm or firm mattress is usually a better choice if you have lower back pain. It keeps your spine straight and supported, especially in the lower back area. This prevents your hips from sinking too much, which can throw your spine out of alignment.

Our Flo Ortho™ Mattress is reversible, so you can use either side that feels best for you. On a scale of 1 to 10 (1 being very soft and 10 very firm), its top layer is rated 8/10. This side provides firm but comfortable support. The base layer is 9/10, making it extra firm for those who prefer a harder surface.

Soft mattresses should be avoided for back pain because they let your body sink too much. This puts extra pressure on your spine. A firmer mattress helps avoid this and supports your back better.

Best Sleeping Position for Lower Back Pain

Sleeping on your back is the best sleeping position for back pain as it keeps your spine aligned. Place a small pillow under your knees to help support the curve of your lower spine. This can ease the pressure on your back muscles.

If you sleep on your side, put a pillow between your knees. This keeps your hips, pelvis, and spine in line and helps stop twisting which can hurt your lower back.

We don't recommend sleeping on your stomach because it can cause your back to arch too much, stressing your lower spine. If you have to sleep on your stomach, placing a thin pillow under your hips can help reduce some of the strain.

When Should You See a Doctor for Lower Back Pain?

Most of the time, you can manage lower back pain at home. But sometimes, it’s important to get medical help. If your lower back pain feels serious or strange, don't ignore it. Here are signs you need to see a doctor:

• Pain after an accident or injury.
• Numbness, tingling, or weakness in your legs.
• Difficulty controlling your bladder or bowel movements.
• Pain lasts longer than a few weeks.
• Pain that gets worse when you rest or at night.
• Fever or unexpected weight loss with back pain.
• Sharp or stabbing pain in your lower back.

When To Get Routine Checkups for Lower Back Pain?

Even if your back pain isn’t bad, regular checkups can help you avoid future problems. Here’s when you might need a routine back checkup:

• You have a family history of back problems.
• Your job involves heavy lifting or sitting for long hours.
• You feel stiffness or tightness in your lower back when you wake up.
• You have poor posture or spend a lot of time at a desk.
• You get occasional back pain that comes and goes.
• You have had back injuries or surgeries before.

Medical Treatment Options for Lower Back Pain

There are medical options available if your lower back pain doesn’t get better. Doctors suggest different treatments based on what’s causing your pain and how bad it is. Here’s a simple look at the common treatment you should know.

• Over-the-counter medications: Painkillers like ibuprofen or acetaminophen are usually the first thing doctors suggest. These help lower swelling and ease muscle pain.
• Prescription medications: If your pain is worse, your doctor might give you muscle relaxants or stronger painkillers like opioids for short-term use. Sometimes, they also use steroid injections to reduce inflammation in the spine.
• Physical therapy: Physical therapy can help if you have long-lasting back pain. A therapist will show you exercises to strengthen your core muscles and improve flexibility.
• Chiropractic care: Chiropractors treat back pain by adjusting your spine. These adjustments may reduce your pain and help you move better.
• Surgery: Surgery is rarely needed for lower back pain. But if you have a herniated disc, spinal stenosis, or other serious issues, surgery might help fix the problem.
• Alternative treatments: Many people find relief through acupuncture, massage, or yoga. These treatments improve blood flow, ease muscle tightness, and promote relaxation.

Managing Lower Back Pain: Simple Do's and Don'ts

If you have lower back pain, there are some important things to do and avoid. These easy tips can help reduce pain and stop it from getting worse.

Do’s for Lower Back Pain:

• Sleep on a medium-firm mattress.
• Maintain good posture throughout the day.
• Use pillows to support your lower back while sleeping.
• Stretch your back and hips regularly.
• Engage in low-impact exercises like walking or swimming.
• Lift heavy objects with your knees, not your back.
• Stay active and avoid long periods of sitting.

Don’ts for Lower Back Pain:

• Avoid very soft or saggy mattresses.
• Don’t sit for too long or slouch.
• Don’t ignore your pain; if it continues, see a doctor.
• Don’t lift heavy things using your back.
• Don’t skip exercise.
• Don’t sleep on your stomach, it strains your spine.

Common Questions about Lower Back Pain

Here are some common questions people often ask about lower back pain. Knowing the answers can help you manage or avoid it.

1. Can stress cause lower back pain?

Yes, stress can lead to lower back pain. When you're stressed, your muscles tighten, especially in your back, which can cause pain. Stress can also make existing pain feel worse. Relaxation methods like deep breathing or yoga might help reduce the tension.

2. Should I exercise if I have lower back pain?

Yes, gentle exercise can help reduce lower back pain. Activities like walking, swimming, or light stretching strengthen the muscles around your spine. Avoid heavy lifting or high-impact exercises until your pain improves.

3. Can lower back pain go away on its own?

Yes, many cases of lower back pain improve with time, rest, and proper care. However, if your pain doesn’t get better after a few weeks or keeps coming back, you should see a doctor.

4. Is it better to rest or stay active with lower back pain?

Staying active is better than long periods of rest. Gentle movements, like walking or stretching, help keep your muscles from getting stiff. Too much bed rest can weaken your back muscles, leading to more pain in the long run.

5. Can sitting all day cause lower back pain?

Yes, sitting for long periods, especially with poor posture, can cause lower back pain. Sitting puts pressure on your spine, and if your posture is bad, it can make things worse. Try to take breaks to stand, stretch, and move around every 30 minutes.