Why Your Low Back Hurts (and What You Can Actually Do About It)

Low back pain shows up in the lives of almost everyone at some point. Research tells us that nearly 80% of adults will experience low back pain at least once in their lifetime (Hoy et al., 2014). That number is huge — but here’s the thing: most people are walking around treating symptoms, not the real problem.

At The Pannell Project, we believe education drives healing. So today, let’s break down what’s actually causing your low back pain, how to fix it, and what you can do starting today.

The Real Root Causes of Low Back Pain

Most low back pain isn’t because of one single injury like a fall or accident. It’s usually the result of months or years of small problems stacking up.

Here are the biggest culprits:

1. Weak Core Muscles

Your core isn’t just your abs. It includes your obliques, transverse abdominis, multifidus, diaphragm, and even your pelvic floor. These muscles act like a corset, stabilizing your spine during every movement.

When your core is weak, your low back takes on the load that your core was supposed to handle. Over time, this causes strain, inflammation, and eventually pain.

Research Fact:

Studies show that core stabilization exercises significantly reduce chronic low back pain and improve function (Akbari et al., 2008).

2. Poor Hip Mobility

Your hips are designed to move freely in multiple directions. If they get stiff (from sitting too much, old injuries, or lack of stretching), your lumbar spine has to compensate.

More motion in your low back than it’s built for = more pain.

Research Fact:

Restricted hip rotation is directly linked to mechanical low back pain (Ellison et al., 1990).

3. Posture (Yes, It Still Matters)

No, there’s no such thing as “perfect posture” all day long. But prolonged slouching or standing with bad mechanics puts extra pressure on your spine.

Especially when you’re texting, driving, or sitting at your desk — your posture matters more than you think.

Research Fact:

Sustained poor posture increases compressive forces on spinal discs, leading to higher risk of degeneration and pain (Claus et al., 2008).

4. Poor Movement Patterns

Think about how you lift things, run, squat, or even just bend over to tie your shoes. If you move poorly — meaning you don’t use the right muscles at the right times — you overload your back every single day.

Eventually, your body says, “Enough!”

Research Fact:

Faulty lifting techniques without proper hip hinge mechanics are a major contributor to chronic low back disorders (Marras et al., 2001).

How to Actually Fix Low Back Pain

Now that you know what’s going wrong, let’s talk solutions.

Here’s what we coach every client on at The Pannell Project:

1. Build Core Stability First

You have to earn the right to move heavy or fast. That starts with control.

• Focus on exercises like dead bugs, bird dogs, planks, and Pallof presses.

• Move slow, focus on breathing, and keep your pelvis stable.

Key Tip:

It’s about quality over quantity. One perfect rep is better than ten bad ones.

2. Improve Hip Mobility

You can’t out-strengthen stiffness.

You have to restore motion first.

• Spend 5–10 minutes a day doing hip flexor stretches, 90/90 hip switches, and deep squat holds.

• Mobilizing the hips takes direct pressure off your lower back.

3. Fix Your Daily Movement Patterns

Learn how to hinge at your hips when you bend, squat with a neutral spine, and brace your core anytime you lift something heavy — even groceries.

We teach all our clients how to use a hip hinge and neutral spine strategy because it’s foundational to every move you make.

4. Strengthen the Right Areas

Once you have stability and mobility, it’s time to build real strength:

• Glutes: Hip thrusts, bridges, RDLs

• Core: Carries, chops, anti-rotation exercises

• Upper Back: Rows, reverse flies, band pull-aparts

Stronger hips and upper back = less low back stress.

When Should You Get Professional Help?

If your low back pain:

• Sticks around longer than 2–3 weeks

• Shoots down your leg (sciatica symptoms)

• Causes weakness, numbness, or tingling

• Feels worse with rest and better with movement

… it’s time to call in a pro.

At The Pannell Project, we specialize in active rehab — meaning we don’t just treat your pain, we teach you how to fix the root cause and stay pain-free for life.

Final Thoughts

Your low back pain is not just bad luck.

It’s usually a signal that something upstream isn’t working the way it should.

When you address your core stability, hip mobility, posture, and movement patterns, you don’t just get relief — you build a foundation for a stronger, more pain-free life.

Ready to take control of your low back health?

Reach out to us at The Pannell Project — we’ll show you how.

References:

• Hoy D, et al. (2014). The global burden of low back pain: estimates from the Global Burden of Disease 2010 study. Ann Rheum Dis.

• Akbari M, et al. (2008). Core stability exercise vs general exercise for chronic low back pain. Clin Rehabil.

• Ellison JB, et al. (1990). Hip rotation range of motion in people with and without low back pain. J Orthop Sports Phys Ther.

• Claus AP, et al. (2008). Sitting versus standing: compressive load on lumbar discs. Ergonomics.

• Marras WS, et al. (2001). Spine loading during occupational tasks. Ergonomics.