Common Movement Triggers for Low Back Pain
- melaniemovewell
- 2 days ago
- 5 min read
Why understanding your personal triggers can help reduce flare-ups
Although low back pain can sometimes feel like it comes out of nowhere, it’s rarely random.
For many people, flare-ups tend to follow specific movements, positions, or loading patterns. Research in spine biomechanics along with decades of clinical observation suggest that certain activities are more likely to irritate sensitive backs, especially when these patterns are repeated or prolonged over time.
Understanding your personal movement triggers doesn’t mean avoiding activity. Instead, it’s important to learn how your back responds to stress so you can manage flare-ups more effectively and stay active with more confidence.strengthening after 50.
What Are Movement Triggers for Low Back Pain?
Movement triggers are positions or activities that tend to bring on symptoms or make them worse for someone with low back pain.
These triggers vary from person to person. What aggravates one back may feel completely fine to another. This individual variability is a key theme in the work of spine biomechanics researchers such as Dr. Stuart McGill, whose research has focused on how different ways of loading the spine affect symptoms over time.
There are no one-size-fits-all rules. Managing back pain effectively usually requires looking at patterns, movement tolerance, and individual situation, rather than blaming a single movement.
Common Movement Triggers Associated With Low Back Pain
1. Prolonged Sitting and Sustained Postures:
Prolonged sitting is one of the most commonly reported triggers for low back discomfort, especially when movement breaks are few and far between. Most of us can relate to this after a long car ride or a day at the computer.
Some reasons prolonged sitting may contribute to symptoms include:
Continuous loading on the spine
Muscles that normally support the spine becoming less active
Stiffness building up when the body stays in one position too long
Sitting itself isn’t inherently harmful, it’s how long you sit and how often you move that tends to make the difference.
2. Repeated or Sustained Spinal Flexion
Spinal flexion simply means bending forward. It’s a normal and necessary movement. However, repeated or sustained bending, especially near end range, under load, or when tired, can be a trigger for some backs.
This often shows up during:
Slouched sitting
Repeated bending during daily tasks
Bending first thing in the morning
Poorly controlled bending during exercise
Manual work like gardening or yard work
Some people tolerate bending very well. Others notice symptoms when they bend often, for long periods, or at times when their back is already fatigued or stiff, such as early in the day or deep into a long task.
3. Loss of Control During Movement and Loading
Sometimes it’s not the movement itself, but how well it’s controlled. This happens when the muscles that support the spine fatigue or aren’t well coordinated, leading to stresses it doesn’t tolerate as well.
You might notice this during:
Twisting while carrying or lifting something
Late in a workout when fatigue sets in
Sudden bending or lifting without much attention to how you’re moving
Everyday tasks like lifting, shovelling, or yard work
Research in spine biomechanics, including work by Dr. McGill, has emphasized the importance of maintaining control of spinal movement when load is involved, rather than trying to avoid movement altogether. This is one reason many therapists recommend strengthening exercises for the core and muscles that help stabilize the spine.
Curious which movements are commonly used to strengthen the core without aggravating back pain? You can read more Here
4. Heavy or Unplanned Lifting
Heavy lifting is not automatically problematic. More often, flare-ups are associated with unplanned, rushed, or poorly prepared lifting. Many people report their first episode of back pain after this type of situation.
This commonly shows up during:
Lifting awkward objects from the floor
Reaching or twisting while lifting
Sudden increases in load or effort
Lifting when tired, distracted, or short on time
The spine generally tolerates load better when lifting is gradual, intentional, and done with some preparation, rather than rushed or unexpected.
Why Identifying Your Personal Triggers Matters
One important concept in back pain education is that flare-ups are often linked to cumulative exposure, not a single “bad” movement.
Identifying your triggers may help you:
Recognize patterns instead of guessing
Adjust how much, how often, or when you do certain activities
Reduce unnecessary flare-ups
Make more informed decisions about exercise and daily movement
This approach shifts the focus away from fear and avoidance toward understanding and better self-management.
Trigger Awareness Can Support Rehab and Training
When rehab and exercise choices are guided by personal triggers, they tend to be:
More specific
Easier to stick with
Better tolerated over time
Instead of asking:
“What movement should I never do?”
A more helpful question becomes:
“What does my back tolerate right now and how can I gradually build from there?”
For example, many people with low back pain tolerate walking (even short bouts) and targeted mobility or stability work, especially when it’s progressed gradually. This approach aligns with current clinical guidelines, which generally support early and gradual return to activity rather than prolonged rest.
A Final Thought
Low back pain is complex, and no single movement is universally “bad.”
If you’re dealing with recurring flare-ups, it may be worth taking the time to explore your own movement triggers sooner rather than later, before the cycle becomes more persistent or limiting.
Understanding what your back currently tolerates can be an important step toward staying active, confident, and in control of your movement.
Feeling unsure about how to move is common when you’ve dealt with recurring back pain?
My free 5-Day Joint-Loving Habits Mini Guide walks you through practical strategies to reduce stiffness, improve movement habits, and better understand what your body tolerates.
If you’re looking for more personalized guidance, you can also book a consultation and we’ll look at your movement patterns and goals together. Get started today
References
McGill, S. M. (2016). Low back disorders: Evidence-based prevention and rehabilitation (4th ed.). Human Kinetics.
McGill, S. M. (2015). Back mechanic: The step-by-step McGill method to fix back pain. Backfitpro Inc.
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