Injury Guide · Back
Is Your Lower Back Tight? Causes, Symptoms and Fixes
Why your lower back may feel tight, common symptoms, and gentle movement options to try before seeking clinical advice.
What is it?
General background on is your lower back tight? causes, symptoms and fixes. The examples below are shared across this body area and have not been individually reviewed for this condition. Ask a qualified physiotherapist or GP about suitable care.
Common symptoms
- Dull ache that worsens with sitting or bending
- Morning stiffness that eases with movement
- Occasional sharp twinges on twisting or lifting
Common causes
- Prolonged sitting or flexed postures
- Sudden spikes in lifting or training load
- Weakness in glutes and deep core
Example movements
Cat-Camel Mobility
Gentle spinal motion to reduce stiffness.
Example routine: 10 slow reps x 2 sets, daily
Cues: Move through comfortable range; don’t force end positions.
Glute Bridge
Builds posterior chain strength to offload the back.
Example routine: 12 reps x 3 sets, 3x/week
Cues: Press through heels, ribs down, avoid over-arching.
Bird Dog
Core control to steady the lumbar spine.
Example routine: 10 reps/side x 2 sets, daily
Cues: Keep hips level and move slowly.
Red flag symptoms
- Severe or worsening pain that does not ease with rest
- Numbness, tingling, or weakness spreading into the limb
- Loss of bladder or bowel control, or saddle numbness
- Night pain that disrupts sleep or unexplained weight loss
- History of significant trauma, fever, or feeling very unwell
When to see a physio
If pain is worsening, limiting daily activities, or not improving after 1–2 weeks of sensible self-care, book a physiotherapist or speak with your GP. Seek urgent help for red flag symptoms.
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