Lower back pain: causes and how to give yourself first aid

      24 December 2025, 11:22 — Society

      Sharp lower back pain can suddenly disrupt the usual rhythm of life, requiring immediate action. Every year millions of people face this problem, so it is important to know how to recognize the symptoms and possible causes in order to deal with the situation effectively. 360.ru found out how to act when you have lower back pain and how to avoid panic.

      Lower back pain can manifest in different ways: from a sharp shooting pain to a dull heaviness or restricted mobility. It often worsens when bending, lifting heavy objects, or sitting for long periods. Numbness in the legs and muscle weakness can develop alongside, and in severe cases — dysfunction of the pelvic organs.

      In most cases (about 90%) lower back pain is related to spinal problems such as osteochondrosis or intervertebral hernias. In 6% of cases the cause lies in kidney diseases, and the remaining 4% can be caused by other factors, including inflammatory processes in the body. Triggering factors may include getting chilled, injuries, poor posture, or prolonged sitting. In rare cases the pain may be caused by infections or tumors.

      Types of pain

      Lower back pain can be divided into primary and secondary. Primary pain arises from changes in the spine, such as degenerative processes in the discs, joints, or muscles. Secondary pain reflects problems in other organs, for example the kidneys or intestines.

      By nature, the pain is classified as acute (lumbago), which lasts up to six weeks, and chronic (lumbalgia), which can continue for months. Muscular pain is usually associated with spasms, while radicular pain is caused by compression of nerve roots and may radiate into the legs. Pain localized on the left may indicate kidney problems, while pain on the right may point to the liver or gallbladder.

      What to do if your lower back is pinched

      If lower back pain occurs suddenly, lie down on a firm surface to relieve strain on the muscles. Place a roll under your knees to reduce tension in the spine. Apply gentle heat, such as a wool scarf or a hot water bottle, but avoid hot baths during the acute phase.

      Take an analgesic such as ibuprofen to reduce inflammation. Avoid sudden movements and lifting heavy objects. If the pain does not subside within 48 hours, see a doctor to rule out possible serious causes.

      Injections for a pinched lower back

      Injections may be prescribed to quickly relieve pain and inflammation. Nonsteroidal anti-inflammatory drugs such as diclofenac or meloxicam can be administered intramuscularly to achieve a rapid effect.

      In severe cases, blocks may be used — injections into the area of pain using anesthetics and steroids such as dexamethasone. Muscle relaxants, for example midokalm, help relax the muscles. A course usually consists of 3–5 injections to minimize the risk of side effects. Such therapy must be prescribed by a doctor.

      Exercises

      Once the acute pain has subsided, you can begin exercises to strengthen the back muscles and improve flexibility. Here are a few simple exercises:

      "Cat–Cow": get on all fours and alternate arching and rounding the back to loosen the muscles.

      Glute bridge: lie on your back and lift the pelvis, squeezing the glutes to strengthen the lower back muscles.

      "Bird‑dog": get on all fours, extending the opposite arm and leg to improve balance. Perform 10–15 repetitions daily, avoiding pain.

      Be sure to consult a doctor before starting these exercises.

      Preventing lower back pain

      To prevent lower back pain, pay attention to your posture: sit up straight and use an ergonomic chair with back support. Take regular breaks to stretch, especially if your job involves prolonged sitting.

      Strengthen the abdominal and back muscles through swimming or yoga. Avoid smoking, as it impairs blood circulation to the spine. Lift heavy objects by bending your knees, not your lower back. Watch your weight and diet to maintain joint health.

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