What Is the Lumbar Spine and Why Does It Matter? Dr Ben Explains Your Lower Back
Quick answer: The lumbar spine is your lower back. It is the most mobile part of your spine, with larger discs than your mid back, so it can bend, twist and carry load. It protects the nerve roots that run to your legs and is rich in sensory nerves. That is why how well it moves affects both how it feels and how well your brain senses your body's position.
Key takeaways
Your lower back is built for movement, which is also why it takes so much strain.
The spinal cord usually ends around the first lumbar vertebra (L1). Below that, a bundle of nerve roots carries signals to your legs.
The small joints at the back of each vertebra contain sensory nerves that can refer pain to other areas.
Scans often show changes in people with no pain at all, so a finding on an MRI or X-ray does not always explain how you feel.
Regular movement, good daily habits and a healthy nervous system all support your lower back's ability to adapt and recover.
What is the lumbar spine?
The lumbar spine is the section of your spine between your ribcage and your pelvis: the five vertebrae, L1 to L5, that form the curve of your lower back.
Each vertebra is stacked on the next, with an intervertebral disc between them acting as a cushion and a spacer. At the back of each level sit two small joints called facet joints. They guide how the vertebrae glide against each other.
The lumbar spine is the most mobile part of the spine, and its discs are larger than those in the thoracic spine, the mid back where your ribs attach (Kandabarow, 1999). That size and mobility let you bend to pick up a child, twist to reach the back seat or lift at the gym. They also mean your lower back does a lot of work every day.
Why is the lower back so prone to strain?
The lower back takes strain because it is where a stiff section of spine meets a mobile one.
Your mid back is held fairly rigid by the ribcage. Your lower back is built to move. The junction where the two meet is a common place for force to concentrate and for injury to happen (Kandabarow, 1999).
In my clinic I often see this pattern in everyday life rather than in dramatic accidents. Someone sits for long days between the office and the car here in Dubai, then bends and twists to lift a suitcase or a toddler, and the lower back takes the load. The structure is strong. It simply works best when it moves well and often, not when it sits still for hours and is then asked to do something sudden.
What runs through the lumbar spine?
Your lumbar spine protects the nerve roots that supply your hips, legs and feet.
The spinal cord typically ends at the lower level of the L1 vertebra. Below that point, the nerve roots continue down the canal as a bundle called the cauda equina (Kandabarow, 1999). These roots exit the spine between the vertebrae and travel to the muscles and skin of your lower body.
This is why a problem in the lower back can sometimes be felt in the buttock, thigh or leg. It is also why certain symptoms, covered below, need to be checked straight away.
Why can the lower back hurt even when a scan looks "normal"?
Pain and structure do not always line up. A scan shows how the spine looks, not how well it is moving or how your nervous system is reading it.
The facet joints contain sensory nerve fibres, and they can contribute to pain that is felt away from the joint itself (Boswell, Shah, Everett, 2005). So a joint that is irritated or not moving well can produce pain in the buttock or hip, even when nothing dramatic shows up on imaging.
The reverse is also true. MRI and X-ray often show disc changes and other "abnormalities" in people who have no pain at all (Kreiner, Matz, Resnick, 2020; Troyanovich, Harrison, Harrison, 1999). Structural findings do not always match pain levels.
What I tell my patients is this: a scan is one piece of information, and it has its place when your doctor or clinician feels it is needed. It is not the whole story. How your spine moves, how your muscles respond and how your nervous system is coping matter just as much.
Why does movement matter so much for the lower back?
Movement keeps the joints of your lower back healthy, and it feeds your brain the information it needs to control your posture.
The way I look at it, every joint in your spine is constantly reporting to your brain about its position and motion. This sense of position is called proprioception. When joints stop moving well, that reporting becomes less clear. In my experience, people with long-standing back pain often have slower, less precise control of their lower back and pelvis. Their bodies are compensating, sometimes for years before pain appears.
A few simple habits many people find helpful:
Change position often. Stand, walk or shift how you sit regularly through the day instead of holding one posture for hours.
Walk daily. A brisk walk is one of the simplest ways to keep your lower back moving and your circulation going.
Gentle pelvic tilts. Lie on your back with knees bent and feet flat. Slowly flatten your lower back into the floor, then gently arch it. Do 10 slow, comfortable repetitions, once or twice a day. Stop if it increases your pain.
When should I see someone?
See someone if your back pain persists, keeps returning, is getting worse, or is affecting your sleep, work or training.
Get urgent medical care straight away if you notice:
numbness around the groin, buttocks or inner thighs
new difficulty controlling your bladder or bowels
weakness in one or both legs, or a foot that drags
back pain after a fall, car accident or other significant injury
back pain with fever, feeling unwell or unexplained weight loss
These can signal pressure on the nerve roots or another problem that needs prompt medical attention.
How does Dr Ben approach it?
I look at how your lower back is moving and functioning, not just where it hurts.
I have come to see the body as having a remarkable ability to adapt and heal when it is given the right conditions. My job is to find the specific areas of your spine that are not moving as they should, and to adjust them precisely. The aim is to restore healthy joint motion and clearer communication between your spine and your nervous system, not to force your spine into a textbook shape. Everyone's structure is a little different.
Care in my clinic does not stop at the adjustment. We talk about how you move during the day, how you sleep, how you eat and how much stress you are carrying. Stress and lifestyle place a real load on the nervous system. Supporting those areas gives your lower back the best environment to recover. I also work alongside your medical doctors, and I will refer you on if something needs their attention.
Frequently asked questions
Why does my lower back hurt more than my mid back?
Your lower back is the most mobile part of your spine and sits just below the stiffer mid back. That junction is a common place for force to concentrate, so the lower back often takes more strain in daily life.
My MRI shows a disc bulge. Does that mean it's causing my pain?
Not necessarily. Disc changes are often found in people with no pain at all, so a finding on a scan needs to be considered alongside how your back moves and how you feel. Your doctor or clinician can help you put it in context.
Why do I feel lower back problems in my buttock or leg?
The nerve roots that supply your legs pass through the lower back, and the facet joints contain sensory nerves that can refer pain elsewhere. Pain in the buttock or leg is worth getting checked, especially if there is numbness or weakness.
Is it better to rest or keep moving with lower back pain?
For most everyday back pain, gentle movement within comfort tends to help more than long periods of rest. If movement makes things clearly worse, or you have any of the warning signs above, get checked.
Do I need an X-ray before seeing a chiropractor?
Not always. Many people do not need imaging, and I will only recommend it, or refer you to your doctor for it, if your history or examination suggests it is needed.
About the author
Dr Ben is a chiropractor at Heal Hub in Umm Suqeim, Dubai.
If your lower back has been bothering you, book a first visit with me at Heal Hub and we will look at how your spine is moving: drbentinker.com/booking-calendar/new-patient-first-visit
References
Kandabarow (1999). Injuries of the Thoracolumbar Spine. Topics in Clinical Chiropractic.
Boswell, Shah, Everett (2005). Interventional Techniques in The Management of Chronic Spinal Pain: Evidence-Based Practice Guidelines. Pain Physician.
Kreiner, Matz, Resnick (2020). Evidence-Based Clinical Guidelines for Multidisciplinary Spine Care: Diagnosis & Treatment of Low Back Pain. North American Spine Society.
Troyanovich, Harrison, Harrison (1999). Low Back Pain and the Lumbar Intervertebral Disk: Clinical Considerations for the Doctor of Chiropractic. Journal of Manipulative and Physiological Therapeutics.
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