5 Common Reasons People Develop Chronic Lower Back Pain (and What You Can Do About It)

Lower back pain is one of the most common health complaints in Australia — affecting up to 80% of adults at some point in their lives. For many, the pain goes away within a few weeks. But for others, it becomes a chronic, persistent problem that interferes with work, exercise, and everyday life.

At Hoppers Crossing Sports & Spinal, we see countless patients struggling with long-term lower back pain. Understanding the underlying causes is the first step to lasting relief. Here are five of the most common reasons people develop chronic lower back pain — and what you can do about each one.

1. Poor Posture and Prolonged Sitting

Modern life keeps most of us seated — at desks, in cars, and on couches. Over time, this leads to muscle imbalances, tight hip flexors, and weak gluteal and core muscles. These imbalances can place excessive strain on the lower back.

What you can do:

• Take regular movement breaks (every 30–45 minutes).

• Strengthen your core and glutes with targeted exercises.

• Adjust your workstation ergonomics to support proper spinal alignment.

2. Weak Core and Pelvic Instability

Your core is more than just your abs — it’s a network of deep stabilising muscles that support your spine and pelvis. When these muscles are weak or poorly coordinated, your lower back ends up doing extra work, leading to chronic tension and pain.

What you can do:

• Include core-stabilising exercises such as planks, bird-dogs, and bridges.

• Seek guidance from a physiotherapist to assess your movement patterns.

• Avoid over-relying on “quick fix” back supports, which can further weaken core muscles over time.

3. Degenerative Disc or Joint Changes

As we age, the discs and joints in our spine naturally lose hydration and flexibility. This can lead to conditions such as disc degeneration, facet joint arthritis, or spinal stiffness — all of which may contribute to chronic discomfort.

What you can do:

• Stay active — movement helps nourish spinal tissues.

• Focus on low-impact exercises like swimming, walking, or Pilates.

• Work with a physiotherapist for tailored mobility and strengthening programs.

4. Muscle Imbalances and Movement Dysfunction

Repetitive movements, past injuries, or favouring one side of the body can create asymmetrical muscle patterns. When some muscles become overactive and others underused, it can lead to uneven loading through the spine and pelvis.

What you can do:

• Have your movement patterns assessed by a qualified physiotherapist.

• Address overactive and underactive muscles with specific exercises.

• Don’t ignore small niggles — they often precede chronic pain.

5. Stress and Lifestyle Factors

Pain isn’t always purely physical. Chronic stress, poor sleep, and emotional tension can heighten pain sensitivity and slow healing. The brain and body are deeply connected — and persistent stress can perpetuate a cycle of ongoing pain and muscle tightness.

What you can do:

• Incorporate stress-reducing activities such as mindfulness, yoga, or deep breathing.

• Maintain a regular sleep schedule.

• Seek support if you’re experiencing anxiety, burnout, or ongoing fatigue.

When to Seek Professional Help from an Osteopath?

If your lower back pain has lasted longer than three months, or if it’s affecting your daily activities, it’s time to seek help. Chronic pain is often multifactorial, meaning it rarely stems from one single issue. A comprehensive assessment by a physiotherapist can help uncover the underlying causes and create a personalised plan to help you move freely again.

At Hoppers Crossing Sports & Spinal, our physiotherapists specialise in diagnosing and treating chronic lower back pain using evidence-based techniques — including manual therapy, exercise rehabilitation, and education to help you take control of your recovery.

Final Thoughts

Chronic lower back pain isn’t something you just have to “live with.” With the right combination of movement, strength, and professional support, you can manage — and often overcome — persistent back pain for good.

If you are in the Point Cook, Hoppers Crossing, Altona Meadows, Werribee, Tarneit, Truganina, Seabrook, Williams landing, Laverton and Wyndham vale areas we can help you.

Dr Steven Resic Osteopath