Top Causes of Back Pain (and How to Fix Them Naturally)

Low back pain can develop for many different reasons, but a handful of culprits come up again and again in our office: disc bulges and herniations, postural problems, chronic joint stiffness, poor flexibility, and structural issues like spondylolisthesis, leg length inequality, and scoliosis.

Since computers, smartphones, and other digital devices have become part of everyday life, prolonged sitting, frequent screen time, and poor conditioning have made stiffness worse for almost everyone (yes, even people who consider themselves fairly active).
“Many people think back pain means something is broken, when it’s often the body’s way of telling us that structure and movement need attention. Once we identify and address the underlying issues, many people notice improvements in how they feel and move.” — Dr. Kahlid Mankal

Simple Fixes for Desk-Related Back Pain

If you’re sitting most of the day, small changes add up fast. Try swapping your chair for a large exercise ball, even part-time. Every hour, roll back on it and open up your chest and shoulders with a good stretch. Sit-stand desks can help too, but the real benefit isn’t standing itself. It’s the movement of shifting between sitting and standing throughout the day.

Nobody can stand all day either. If you’re stuck in a regular chair, stand up once an hour, squeeze your shoulder blades together, and look up so your ears line up over your shoulders. Hold that position for five to 10 seconds and repeat it eight to 10 times throughout the day.

Movements to Avoid When Your Back Hurts

Not every stretch is helpful when you’re in pain, and some can make things worse without you realizing it. If you’re dealing with a disc injury, prolonged sitting can often aggravate symptoms. It’s important to pay attention to how your body responds to different positions rather than pushing through discomfort out of habit.

Muscle Pain or Something More Serious?

Muscle-related injuries often begin improving within several days, while joint, nerve, or disc-related problems may take longer to resolve. If pain is lingering or beginning to affect your quality of life, it’s worth seeing a spine-focused healthcare provider, such as a chiropractor, for a thorough assessment. They can determine whether imaging, such as X-rays, is clinically appropriate to help diagnose the underlying primary problem.

The Posture Myth Most People Believe

Here’s what most people get wrong: poor posture is about far more than rounded shoulders. Structure drives function. Think of it like the foundation of a house. If the foundation tilts even slightly, windows stop gliding smoothly, drywall cracks, and floors start to shift. Your spine works in a similar way. By addressing the underlying structural and movement issues, it will help improve your posture naturally over time.

What to Expect at Your First Visit

A first visit for chronic back pain starts with a conversation. We’ll walk through your health history before completing a thorough structural examination that includes an assessment of joint motion, posture, orthopaedic, and neurological testing. If clinically indicated, digital X-rays may be recommended to provide additional information about your spine. All of this helps us develop personalized recommendations based on your assessment and goals.

Lifestyle Factors People Overlook

Sleep position and footwear get a lot of attention, but one of the most underrated factors is simply staying mobile. Maintaining good mobility through regular fitness, including strength training and core stability exercises, can also play an important role in spinal health and reducing the likelihood of recurring back discomfort.