Low back pain is one of the most common reasons people seek help — and honestly, it’s no wonder. Whether it’s a dull ache or a sharp, take-your-breath-away jab, low back pain can steal the joy right out of your day. But here’s the good news: with the right knowledge and support, you don’t have to just “put up with it.”
At Limitless Chiropractic, we see it every week in our Wellington clinic: people who thought they had to live with their back pain…until they realised they didn’t.
Let’s dive into what might be causing your low back pain — and more importantly, how you can start reclaiming your movement, strength, and spark today.
What Causes Low Back Pain?
Low back pain can be triggered by a cocktail of different factors. Sometimes it’s one big thing (like an injury), but often, it’s the slow, sneaky build-up of small dysfunctions over time.
Here are some common culprits:
Degeneration
As we gracefully (or sometimes clumsily) rack up more birthdays, the discs between our vertebrae naturally lose hydration and resilience. This can lead to reduced cushioning and increased stress on the joints.
Disc Herniation
If the soft centre of a spinal disc pushes out through a tear, it can irritate nearby nerves. This often causes pain that can shoot into the buttocks or even down the legs.
Piriformis Syndrome
The piriformis muscle (deep in the glutes) can become tight or irritated, sometimes squeezing the sciatic nerve like it’s ringing out a dishcloth. Cue the burning, tingling, and aching sensations you didn’t ask for.
Glute Medius Dysfunction
The glute medius acts like a superhero stabiliser for your pelvis. When it’s weak, other muscles (like your lower back muscles) overcompensate — often leading to that frustrating, nagging pain.
Facet Joint Irritation
The small joints at the back of your spine can become inflamed from poor movement patterns, posture, or previous injuries, sparking sharp localised pain.
The Catch?
Often, it’s not just one issue. It’s a team effort (the worst kind) between multiple dysfunctions building up tension, weakness, and instability.
How You Can Start Helping Your Low Back Right Now
If you’re dealing with low back pain, movement done well is medicine. Here are some simple exercises to help build strength, ease tension, and get you feeling more like yourself again:
1. Pelvic Tilts
Gently rock your pelvis back and forth while lying on your back. It helps to wake up your core and improve mobility without overloading the area.
2. Glute Bridges
Lying on your back with knees bent, squeeze your glutes to lift your hips off the floor. This strengthens the posterior chain (glutes and hamstrings) and supports your lower back.
3. Piriformis Stretch
Lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg toward your chest. This opens up tight glutes and piriformis muscles.
4. Bird Dog
On hands and knees, extend one arm and the opposite leg, keeping your core engaged. It’s fantastic for stability and teaching your body to work as a team again.
5. Gentle Walking
It might sound too simple, but walking (with good posture!) can help lubricate the joints, activate core muscles, and reduce stiffness.
⚡️Pro Tip: Focus on quality over quantity. Ten good reps beat fifty rushed ones every time.
How Limitless Chiropractic Can Help You Move Freely Again
Sometimes, even the best exercises won’t stick if the underlying mechanics aren’t right. That’s where we come in.
At Limitless Chiropractic in Wellington, we take a deep-dive approach to low back pain. That means:
- Detailed assessments: We find the real drivers behind your discomfort.
- Specific chiropractic adjustments: Helping restore proper joint motion, calm down inflamed areas, and get your nervous system firing properly again.
- Movement coaching: We’ll guide you through exercises designed to actually stick and make a difference.
- Personalised plans: Because you deserve more than a “one-size-fits-none” approach.
You don’t have to live stuck in the slow lane.
You were built for movement, for strength, and for experiences that make life limitless.
If you’re ready to step into a stronger, freer version of yourself, book your consultation today. Let’s move forward — together.
References:
- Maher, C., Underwood, M., & Buchbinder, R. (2017). Non-specific low back pain. The Lancet, 389(10070), 736-747.
- Chou, R., Deyo, R., Friedly, J., et al. (2017). Noninvasive Treatments for Low Back Pain. Agency for Healthcare Research and Quality.
- American Academy of Orthopaedic Surgeons. (2021). Low Back Pain.
Experience Limitless Movement Chiropractic Care in Wellington
If you’re in Wellington and looking for expert chiropractic care, we’re here to help. At Limitless Chiropractic, we focus on helping you move better, feel stronger, and live without limits. Book your appointment today and take the first step toward a healthier, more mobile you!
Ready to begin or continue your healing journey? Let’s work together to unlock your body’s natural potential for wellness.
Book Your Limitless Journey Today
or call us at (04) 891 0911