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Lower Right Back Pain: Causes & Stretches to Do at Desk
Work Wellness

Lower Right Back Pain: Causes & Stretches to Do at Desk

|Jul 11, 2022

You are not alone if you suffer from lower back pain and often complain about basic things being compromised for you. Lower right back pain and entire back numbness are among the most prevalent issues in the modern world. Especially for office workers who spend a considerable portion of their life sitting, back pain is a norm or a part of their daily routine.

According to research, 80% of adults suffer from lower back pain and frequently feel the lower right back pain symptoms. But why is lower right back pain so common and a part of many routines? Read below to find out what causes intense lower right back pain and how you can effectively eliminate it from your daily routine. We have combined the best lower right back pain stretches and some alarming reasons leading to back pain in daily life.

What is Lower Right Back Pain?

What is Lower Right Back Pain?

The lumbar portion of the spine is your lower back. The lumbar spine has a lot of heavy lifting to accomplish because it supports the weight of your entire upper body in addition to biomechanical stresses brought on by movement. Since the lower back carries the weight of the entire body and is the host to all the external stresses and pressure experienced by the body, it comes under many issues and hence develops pain.

Any extra stress or prolonged pressure on this part of the body can cause a sprain, wear or tear in the muscles, turning into long-term, temporary, or permanent lower right back pain. This pain feels like a burning or tingling sensation and affects many areas of life directly and indirectly.

Causes of Burning Lower Right Back Pain?

A muscle strain or a nerve issue from your spine might result in right lower back pain. In other instances, however, the discomfort can be brought on by a disorder that harms one of your organs. Apart from poor posture and taking help with an ergonomic chair, there are often several underlying and complex medical issues that give rise to lower right back pain. Below are some common causes that lead to lower right back pain.

Mechanical Strain

Mechanical Strain of lower right back pain

Lower back discomfort is frequently brought on by the movement of the spine and affects several spinal components, including the facet joints, intervertebral discs, vertebral bodies (vertebrae), ligaments, muscles, and soft tissues.

This means that if the lower back spinal region is subjected to long-term load, persistent stress, and recurring strain, then it is likely for a person to develop lower back pain which then transforms into muscle disorder, spinal problems, and causes numbness in the lower back region.


Back strains result from the overstretching or tearing of ligaments, whereas tears in the muscles or tendons cause back sprains. The causes of sprains and strains include trauma, abrupt movements, and lifting heavy objects. Movement in this region of the body may be painfully restricted as a result of the damage. Right lower back injuries can be either sprains or strains.



This is a more serious and underlying issue that shows constant pain in the lower right region of the back. This occurs because of a serious swelling, compression, or injury that might have occurred in the root of the spinal nerve. It is not only restricted to the lower right side at the back but can affect both lower ends of the spinal region. In simpler terms, this issue is known as the slipped disc.

Spinal Stenosis

When the area around the spinal cord contracts, pressure is placed on the spine and nerves, resulting in this disorder. Lower back and leg discomfort and numbness may result from this increased pressure. The most frequent cause is arthritis. It is more common in people who are more prone to spinal injuries and hence have weaker bones. Although in some cases, it can happen to anyone regardless of age and also affect someone with poor bone health.

How to Prevent Lower Right Back Pain?

Preventing lower right back pain is much more appreciated than curing it because curing back pain might take a long time and also not work as effectively as prevention could. Thankfully there are many ways to prevent lower right back pain, or even if you already suffer from it, here are some tips to minimize it at best.

Ergonomic Furniture

Ergonomic Furniture

Since the spine is to be prevented from pressure and strain, ergonomic furniture is your best bet to provide comfort to your lower back area. A reclining ergonomic chair works for people who already suffer from lower back problems. You can also get lumbar support for an office chair or purchase the best ergonomic chair with lower back support adjustments.

Thankfully the best office chair for back pain is made to avoid all kinds of back pain and related issues. It is also recommended not to be stingy when purchasing the right furniture for your work hours. You can also use the employee purchase program to get maximum discounts.

Standing Desk

Of course, you cannot avoid working when you are an employee, and you must spend a certain number of hours in front of the screen. But you can avoid sitting all day and putting your back under excess pressure. A standing desk is a wonderful alternative to back pain and sitting because it allows you to work while standing and sitting. A standing desk is also highly recommended to lift off excess load from your back so you can spend some healthy work hours along with the numerous other benefits of standing desks.

Desk Stretches

Desk Stretches

Lower back discomfort can come on repeatedly or just once. Frequent back strengthening exercises can reduce lower back discomfort and help you avoid recurrences by enhancing the strength of your back, hip, and abdominal muscles. There are many desk stretches and work exercises you can practice right at your desk or even seated in a chair. Here are some easy-to-follow exercises to add to your daily routine:

  • Knee to Chest Stretches
  • Lower Back Rotational Stretch
  • Spinal Roll
  • Seated Hamstring Stretch
  • Neck Rolls
  • Arm Stretch
  • Seated Twist

Frequently Asked Questions


How to Relieve Lower Right Back Pain?

Practicing a healthy sitting posture and stretching at your desk at regular intervals can eliminate and minimize lower back pain.

How to Sleep with Lower Right Back Pain?

Sleeping on your side with a pillow between your knees and behind your lower back region reduces the chances of developing serious lower back pain.

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