The Real Reason Your Lower Back Hurts (And What to Do About It)

If you’ve ever dealt with low back pain, you know how frustrating it can be. It sneaks up on you, lingers for days (or weeks), and makes even the simplest movements feel uncomfortable. But here’s something most people don’t realize: your back pain might have nothing to do with your back.

That’s right. More often than not, low back pain is directly linked to core and pelvic floor dysfunction. And no, I’m not talking about doing endless crunches to “strengthen your core.” I mean the deep, stabilizing muscles that keep your spine, pelvis, and posture in check.

Your Core & Pelvic Floor: The Hidden Culprits Behind Your Back Pain

Your core is so much more than just your abs. It’s a full team of muscles working together to stabilize your body:

Pelvic floor (supports the pelvis and spine)
Deep abdominal muscles (keep your core engaged and stable)
Back extensors (help control spinal movement)
Diaphragm (coordinates breathing and intra-abdominal pressure)

When these muscles are weak, imbalanced, or not working in sync, your body has to compensate. That’s when things start to fall apart—posture suffers, movement patterns change, and suddenly, your lower back is taking on way more stress than it should.

Why Ignoring This Could Be Keeping You in Pain

Because 99% of the time, pain isn’t just something that “happens”—it’s a result of misalignment, weakness, or mobility issues that have been creeping up over time. And while doctors love to hand out MRIs and cortisone injections, here’s the truth:

X-rays and MRIs don’t show movement patterns. They might reveal arthritis or disc degeneration, but they won’t tell you if your posture is off or your core is weak.
Pain is rarely caused by just “wear and tear.” It’s more about how your body is moving (or not moving) over time.

You have more control than you think. Instead of waiting for a diagnosis, you can start addressing the root causes now.

4 Simple Fixes to Finally Get Rid of Back Pain

1. Stop the Weak Core Cycle—Here’s How to Fix It

Focus on breathing exercises (360 breathing)
Train deep core engagement with gentle movements like dead bugs or bird dogs
Avoid over-reliance on bracing and gripping your abs too tight

2. Fix Your Posture, Fix Your Pain—Ribs & Pelvis Matter!

Check in with your posture: Are your ribs flaring? Is your pelvis tilting forward?
Use pelvic tilts and rib mobility exercises to restore neutral alignment
Be mindful of how you stand, sit, and move throughout the day

3. Your Pelvic Floor Isn’t Just About Peeing—Here’s Why It Matters

Learn to relax, not just contract, your pelvic floor
Avoid breath-holding during movement (exhale with effort!)
Strengthen your glutes and inner thighs—they work closely with your pelvic floor

4. Sitting All Day? These Movements Will Save Your Back

Incorporate hip mobility exercises
Stand and walk with good alignment—feet grounded, core engaged
Take movement breaks throughout the day to prevent stiffness

What This Means for You

Your low back pain isn’t just about your back. It’s about how your entire body works together—or doesn’t. If you focus on strengthening your deep core, improving alignment, and addressing pelvic floor function, you can finally get long-term relief.

So, if you’ve been relying on stretching alone, or hoping a chiropractor will “fix” your pain, it’s time to take things into your own hands. Your body is capable of healing when you give it the right tools.