Lower Back Pain When Bending Over: Causes & How to Fix

Lower back pain is a common disorder that affects people of all ages. Many have chronic pain, meaning pain that lasts for three months or longer. Others suffer pain in the lower back for a shorter period of time. In those latter cases, the pain is likely caused by one specific action – such as bending over.

You may wonder why bending over leads to low back pain. You’ll learn about that in this article, along with information about your treatment options.

Common causes of back pain when bending over

Muscle strain

One of the most common causes of lower back pain is muscle strain. In the case of bending over, a muscle strain can occur when muscles in the lower back become stretched too far (overstretched). As a result, the muscle fibers tear.

Many large muscles in the lower back assist the different movements of the trunk, or central body. These movements include flexion (forward bending), extension (backward bending), rotation (twisting), and lateral (sideways) bending. A low back muscle strain can result from bending over too far in any of those directions.

Symptoms of lower back muscle strain can vary. The most common symptom is pain, which originates at the site of the strain. But pain can also be felt in other parts of the body. Known as referred pain, this pain occurs when muscle tightness places pressure on the nerves at the site of the strain. The nerves, which run like electrical wires throughout the body, can carry the pain sensation away from the strained muscle.

Another symptom of a strained muscle is stiffness from the torn fibers. Numbness or tingling of the lower back can occur due to a pinched nerve. The numbness or tingling of the legs can be a benign (harmless) condition, but it could be a sign of a more serious condition (discussed below). When there is a muscle strain, it may be difficult to maintain normal posture.

Arthritis

The inflammatory condition known as arthritis results from damage to the bones and joints. When people with arthritis bend over, they feel pain in the spinal area rather than the muscles. The various types of arthritis have different causes, including:

• Rheumatoid arthritis: This results from the body mistaking its own tissues for a foreign pathogen, such as bacteria or a virus. The body then attacks itself.
• Osteoarthritis: Caused by degeneration or wear and tear. Over time, the cartilage and bone in the joints break down. When osteoarthritis has affected the lumbar spine of the lower back, bending over can lead to lower back pain.
• Ankylosing spondylitis: A condition that affects the bone and joints in the spine and pelvis. Its cause is unknown, and it is more common among men than women.

Herniated disc

A herniated disc occurs when the disc between the spinal vertebra bulges. It places pressure on the spinal cord or the nearby nerves of the spinal cord. If you bend over, a stable herniated disc can change position. This places pressure on the spinal cord or nerves.

Treat or fix lower back pain from bending over

There are numerous treatments for low back pain. As discussed here, some are natural and others require medical care.

Ice and heat

In the past, a common treatment for back pain (or most muscular strains) was to apply ice for 24 hours and then apply heat. That combination, however, is no longer recommended. Today, ice is usually the first (immediate) treatment doctors recommend. If it gives you relief, don’t hesitate to continue using ice for as long as it helps.

Heat should not be used in the first 24 hours after a muscle strain or joint injury, especially if you also have swelling. After 24 hours, if the swelling starts to go down, you can try applying heat and see if it helps.

Later, you can use a combination of heat and ice in a regimen like this: Use heat, then exercise or stretch (discussed below). Cool off and/or shower after the workout, and then apply ice.

This combination of heat followed by ice has been extremely helpful for some people – but again, wait until after you’ve used only ice and have no more swelling.

Over-the-counter medications

Over-the-counter medications are commonly used to treat lower back pain. These include acetaminophen (Tylenol), aspirin (Bayer), and anti-inflammatories such as ibuprofen (Advil, Motrin) and naproxen (Aleve).

Prescription meds

If over-the-counter drugs are not effective, you may need prescription medications. Your doctor can explain the available prescription anti-inflammatory medications (and muscle relaxers) and how they work. In some cases, you may need prescription pain medications.

Stretching or yoga

Sometimes lower back pain can be relieved by stretches or practicing yoga. This is especially true if the pain is due to a muscle strain. Discuss this with your healthcare provider, though. You’ll want to avoid any type of stretching that can aggravate muscles and worsen your pain.

How to prevent lower back pain and injury from bending over

If you’re concerned about developing lower back pain from bending over and want to know how to prevent it, you have many choices.

Strengthening

Keep the muscles in your back strong. Strong muscles are less likely to become injured during exertion. In cases of arthritis, the surrounding muscles support the joints and bones to keep them stable.

To strengthen the muscles, you can go to a gym to use free weights or weight machines. For those who can’t tolerate weights, try a non-impact activity like swimming. If you prefer to work out at home, try using resistance bands and follow along on a fitness app.

Stretching

Stretching and keeping the muscles loose is nearly always a good idea. If you’re unsure about which stretches to do, consult with your healthcare provider, a physical therapist, a personal trainer, or another fitness professional. It’s best to stretch after warming up your muscles with some type of cardiovascular activity.

Lower back brace

A lower back brace can provide support and help stabilize the spine while lifting. Many varieties are commercially available. Each person is different and could respond differently to the various braces.

One important way a low back brace helps – it can remind you to be careful not to injure your lower back. When you feel the brace pressing on your spine, it’s a reminder to use caution when bending and to use proper techniques.

When should you see a doctor for this type of pain?

If you’ve developed lower back pain from bending over, you’re probably wondering about your options. Should you treat it on your own using the suggestions in this article? Or should you seek a doctor’s advice? Keep reading to find the answers.

You should see a doctor if:

• The pain lasts for more than a few days;
• You have difficulty walking or standing;
• There is severe or sharp pain;
• The pain is not improving.

Go to the emergency room if:

• You feel shooting pain down the back of one of the legs;
• You’ve lost control of your bowels or bladder (incontinence);
• You feel weakness in one or both of your legs.

Any of these symptoms may be warning signs of something serious. For example, you could have a condition known as cauda equina syndrome. This occurs when there is pressure on the nerve roots at the lower end of the spinal cord. It causes pain, weakness, and incontinence, and is considered a medical emergency.

Frequently asked questions: lower back pain from bending over

What if you feel a sudden, sharp pain?

A sudden, sharp pain in the lower back is never a good thing. It’s usually related to a muscle strain where the muscle is overstretched or torn. It could also be due to a disc that has become herniated and is pressing on a nerve or nerve root.

A herniated disc can cause the above ER visit symptoms, including lower extremity pain, weakness, or loss of bowel or bladder control. But there can be other non-urgent symptoms, such as lower back soreness and stiffness, numbness, and/or tingling of the lower extremities.

What if you only feel the pain on the right or left side of your back?

Feeling pain on one side of your back (left or right) may have several causes. It could be from a muscle strain and that’s where the muscle is located. It could also be from a disc (herniated or degenerated) that is pressing on a nerve going to that side of the body.

One important note: Whenever there is low back pain on one side, a kidney stone must be considered and ruled out. See your physician if you have a history of kidney stones, or if the condition runs in your family.

How can you prevent lower back pain while bending to lift weights?

The most important factor when lifting weights is proper technique. If you go to a gym, there are usually staff and personal trainers who can offer assistance. In addition, other factors can help you avoid injury when lifting weights.

• Keep your core (abdominal muscles) strong;
• Warm up and stretch before lifting weights;
• Avoid twisting;
• Gradually work your way up to heavier weights.

Points to ponder

Remember, lower back pain can develop for a number of reasons. When it’s from bending over, it’s often related to muscle strains. Different methods of treatment involve ice, heat, and over-the-counter medicines. Some cases require physician care, while others call for a trip to the emergency room.

With proper caution and prevention techniques, you can often minimize lower back pain from bending over – or avoid it altogether.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Lane Thaut, DO.

Sources

Vincent E. Casiano et al., “Back Pain,” StatPearls, December 11, 2023. www.ncbi.nlm.nih.gov/books/NBK538173.

Onur Yaman et al., The Role of Conservative Treatment in Lumbar Disc Herniations: WFNS Spine Committee Recommendations, World Neurosurgery: X, February 13, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC10882128.

Jürgen Freiwald et al., “A Role for Superficial Heat Therapy in the Management of Non-Specific, Mild-to-Moderate Low Back Pain in Current Clinical Practice: A Narrative Review, Life (Basel), August 2, 2021. www.ncbi.nlm.nih.gov/pmc/articles/PMC8401625.