Why You're Feeling Lower Back Pain — And How Brentwood Bay Chiropractic Can Help

Lower back pain doesn't just hurt — it can stop you from enjoying the hikes and trails around Brentwood Bay, tending your garden, lifting your kids, or getting through a full night's sleep. At Brentwood Chiropractic Group, lower back pain is one of the most common reasons patients walk through our door — and one of the conditions we're most experienced at treating.

This guide covers everything: the most common causes of lower back pain, the conditions behind it, the myths that keep people suffering longer than they need to, the exercises that actually help, and practical tips for managing back pain when you're travelling. If you'd rather start with the basics of what a chiropractor does, see our complete guide to chiropractic care.

85%of working Canadians will experience low back pain in their lifetime

4.5MCanadians visit a chiropractor each year — many for back pain

73%of low back pain patients experience recurrence within 12 months without proper care

The Top 5 Reasons You're Feeling Lower Back Pain

Lower back pain is rarely caused by one single thing. It's a complex condition with physical, postural, and lifestyle contributors that often compound over time. Here are the five causes we see most often at Brentwood Chiropractic Group — and how we address each one.

1. Static Posture and Prolonged Sitting

Whether you work from home, commute across Greater Victoria, or spend long hours at a desk, prolonged static sitting is one of the most common drivers of low back pain. Sitting without maintaining the spine's natural lumbar curve can increase the mechanical load on your discs, muscles, and ligaments by 30–40%. Standing desks help, but they're not a complete solution — research shows that static standing can be just as problematic. The key is movement: regularly shifting positions and taking movement breaks throughout the day.

How we help: Restoring spinal motion, correcting movement patterns, and helping you create an ergonomic home or office setup that actually protects your back.

2. Muscle Imbalances and Weak Core

Your spine relies on a coordinated team of abdominal, glute, and paraspinal muscles for stability and support. When these muscles become imbalanced — typically with weak glutes and abdominals paired with tight hip flexors — your lower back takes on load it wasn't designed to carry. This pattern, sometimes called lower crossed syndrome, causes the lumbar spine to work overtime and accelerates joint degeneration over time.

How we help: Hands-on care to restore joint mobility combined with targeted athletic therapy and rehabilitation to rebuild the muscular foundation your back needs.

3. Disc Bulges and Sciatic Nerve Compression

Between each vertebra sits an intervertebral disc — a flexible shock absorber with a tough outer ring (annulus fibrosis) and a jelly-like centre (nucleus pulposus). When a disc bulges or herniates, the inner material can press on the nerves exiting the spinal canal. If that pressure reaches the sciatic nerve, you'll feel the characteristic shooting pain, numbness, or tingling that travels from the lower back down the leg — a condition known as sciatica. The most common herniations occur at the L4-L5 and L5-S1 levels of the lumbar spine.

How we help: Targeted chiropractic adjustments, decompression techniques, and soft tissue work to relieve nerve pressure and reduce inflammation. For more on sciatica specifically, see our dedicated guide to sciatica pain relief in Brentwood Bay.

4. Degenerative Disc and Facet Joint Changes

As we age, spinal discs gradually lose fluid and flexibility — this is a normal part of ageing, not a sign that something has gone catastrophically wrong. However, degeneration can contribute to lumbar stenosis (narrowing of the spinal canal) and facet syndrome (irritation of the small joints at the back of the spine). Facet syndrome is particularly common and often feels worst when moving from sitting to standing, or transitioning back to upright after bending forward. These changes don't mean you're destined for chronic pain — they mean movement-based care becomes more important, not less.

How we help: Low-force chiropractic mobilization to maintain healthy joint motion, shockwave therapy where appropriate, and lifestyle guidance to slow degenerative progression.

5. Overexertion and Improper Lifting

Lifting mulch for the garden, helping a friend move furniture, returning to exercise too quickly after time off — these are among the most common triggers for acute lumbar strain and sprain. A lumbar strain injures the back muscles; a sprain injures the ligaments and joints. Both produce similar symptoms: pain with walking, sitting, exercise, and sometimes even at rest. The good news is that most acute injuries respond well to early, conservative chiropractic care — and the sooner you're treated, the faster and more completely you recover.

How we help: Rebuilding movement confidence with therapeutic support, injury prevention strategies, and education on proper lifting and bending mechanics to protect you going forward.

What the Research Actually Says: Back Pain Myths vs. Facts

One of the most important things we do at Brentwood Chiropractic Group is help patients replace unhelpful beliefs about back pain with evidence-based ones. Negative beliefs about back pain directly influence clinical outcomes — patients who believe their pain is permanent or dangerous tend to recover more slowly.

❌ MYTH Back pain means your back is permanently weak

✅ FACT Most back pain resolves with the right care — the back is remarkably resilient and adaptable

❌ MYTH Rest is the best treatment for back pain

✅ FACT Too much rest slows recovery. Staying active — carefully — is one of the best things you can do

❌ MYTH You need X-rays or an MRI before you can be treated

✅ FACT Imaging is unhelpful for most back pain and can worsen outcomes by focusing attention on structural "findings" that aren't causing symptoms

❌ MYTH Back pain always gets progressively worse over time

✅ FACT With appropriate movement-based care and education, most people manage their back pain effectively and maintain excellent quality of life

❌ MYTH Medication is the most effective treatment for low back pain

✅ FACT Current clinical guidelines recommend manual therapy, physical activity, and education as first-line treatments — medication has limited long-term efficacy

How Chiropractic Care Treats Low Back Pain at Brentwood Chiropractic Group

Chiropractic treatment for lower back pain draws on a range of evidence-based clinical tools: spinal manipulation and mobilization, soft tissue therapy, exercise rehabilitation, patient education, and where appropriate, complementary modalities. At Brentwood Chiropractic Group, we integrate our chiropractic care with registered massage therapy, acupuncture, athletic therapy, and shockwave therapy — because most low back conditions respond better to coordinated, multi-modal care than to a single approach.

No referral needed. Chiropractors in BC are primary contact providers — you can book directly at Brentwood Chiropractic Group without seeing your family doctor first. We accept ICBC claims for motor vehicle accident injuries and direct bill most extended health plans.

The research supports this integrated approach. The Canadian Chiropractic Association notes that patients treated with a combination of adjustments and exercise reported significant improvement at both three-month and twelve-month follow-ups. Given that 73% of low back pain patients experience recurrence within 12 months without proper rehabilitation, a plan that addresses both the immediate pain and the underlying movement patterns matters enormously for long-term results.

Exercises That Help Low Back Pain

The right exercises can significantly reduce pain, restore function, and prevent recurrence. These are the movements we most commonly prescribe for low back pain patients at Brentwood Chiropractic Group. Start gently, stop if pain increases, and always confirm with your chiropractor that these are appropriate for your specific presentation.

Glute Bridge

Targets the gluteus maximus — one of the primary muscles that should be supporting your lower back (but often isn't). Lie on your back with knees bent, feet flat on the floor hip-width apart. Press through your heels and raise your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, hold briefly, and lower slowly. Aim for 3 sets of 15 reps. As you get stronger, progress to a single-leg glute bridge.

Bird Dog (Cross-Crawl)

One of the best exercises for lumbar stability — it trains the deep stabilizers of the spine without loading it. Start on hands and knees. Brace your core, then simultaneously extend your right arm forward and left leg back until both are parallel to the floor. Hold for two seconds, return, and touch your right hand to your left knee. Repeat on the other side. Keep your hips level throughout — don't let them rotate. 3 sets of 10 per side.

Front Plank

Builds the deep abdominal endurance your spine depends on. Start on elbows and knees (or toes when stronger). Keep your body in a straight line — chin tucked, core braced, hips level. Don't let your lower back arch or your hips sag. Hold for 20–30 seconds initially, building toward 60 seconds as your endurance improves. Quality over duration: a 20-second perfect plank beats a 60-second compromised one.

Knee-to-Chest Stretch

Gently decompresses the lumbar spine and relieves tight paraspinal muscles. Lie on your back with both knees bent. Using both hands, draw one knee slowly toward your chest and hold for 20–30 seconds. Keep your lower back pressed gently into the floor. Switch sides. This is an excellent first-thing-in-the-morning stretch before you get out of bed.

Rotational Stretch

Relieves tension in the lumbar spine and works the core for improved rotational stability. Lie on your back with knees bent, feet flat. Gently roll both knees together to one side while keeping your shoulders on the floor. Hold 10 seconds, return to centre, repeat to the other side. 3 reps per side. If one side feels notably tighter, pay attention — asymmetry is often where problems develop.

Standing Back Extension

Particularly useful for counteracting the prolonged lumbar flexion that comes from sitting. Stand with feet hip-width apart and place your hands on the back of your hips. Keeping your knees straight, gently extend backwards until you feel a mild stretch in your lower back. Return to start and repeat 10 times. Do this regularly throughout your workday — a quick set every 60–90 minutes of sitting is ideal. Stop immediately if this increases leg pain.

Managing Back Pain When You're Travelling

Long-haul flights and road trips are notorious for flaring up low back pain — and understandably so. Hours of sustained static posture in a cramped seat, combined with the general stress and dehydration of travel, creates a perfect storm for lumbar discomfort. Here's how to manage it before, during, and after your journey.

Before You Fly

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Choose your seat strategically. An aisle seat gives you the freedom to stand and move without disturbing other passengers. Bulkhead seats offer extra legroom. If your budget allows, upgrading to premium economy significantly reduces the postural load of a long flight.

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Pack a lumbar support pillow. Even a rolled-up jacket wedged behind the small of your back helps maintain your spine's natural lumbar curve — the single most important thing you can do for in-flight back comfort. Pain relief medication, a heat wrap, and compression socks are also worth having on hand for longer journeys.

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Book a pre-travel treatment. A chiropractic session in the days before a long trip can make a meaningful difference — ensuring your spine is moving freely before you subject it to hours of static loading.

During the Flight

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Move every 45–60 minutes. Stand up, walk to the back of the plane, do a few standing back extensions, and return to your seat. Even one minute of movement every hour dramatically reduces the cumulative load on your lumbar discs.

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Do in-seat exercises. Ankle circles improve circulation and reduce swelling. Seated marches (alternating knee lifts) keep the hip flexors from stiffening. Gentle neck side-bends help if tension builds in your upper back and shoulders.

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Stay well hydrated. Aircraft cabin humidity is extremely low. Dehydration stiffens spinal discs and muscle tissue — drink water consistently throughout the flight rather than waiting until you feel thirsty.

After Landing

🧘

Stretch before you rush. Once you've disembarked, take a few minutes before collecting your luggage: a hamstring stretch, knee-to-chest stretches on a bench, and the standing back extensions described above. Your back will thank you.

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Book a post-travel treatment if needed. If you arrive home with significant back discomfort, a chiropractic session within a day or two — rather than waiting to see if it settles — will shorten recovery time considerably.

Prevention: Protecting Your Back for the Long Term

The most important principle in low back pain prevention is straightforward: movement is medicine. Static postures — whether sitting or standing — are more damaging than most people realize. The solution isn't to find the perfect ergonomic position and hold it; it's to move regularly, vary your posture, and build the muscular strength and joint mobility that your back needs to withstand the demands of daily life.

Practical strategies that make a real difference:

• Set a movement reminder — stand and do a few standing back extensions every 45–60 minutes of seated work

• Learn proper lifting form — hinge at the hips, keep the chest up, drive through your legs rather than loading your lower back

• Build a consistent core routine — 10–15 minutes of the exercises above, three to four times a week, is far more protective than occasional intense workouts

• Address problems early — a minor back strain caught at two weeks is far easier to resolve than a chronic pattern that has been compensating for six months

• Stay generally active — walking, swimming, cycling, and activities like those covered in our cycling and injury prevention guide all reduce back pain risk over time

For runners managing lower body load alongside back health, see our running injury prevention guide. For patients managing chronic inflammatory conditions alongside back pain, our article on managing rheumatoid arthritis and holistic approaches covers how integrated care can help.

About Dr. Mike Hadbavny at Brentwood Chiropractic Group

Dr. Mike Hadbavny, DC — Chiropractor, Brentwood Bay BC

FRCCSS(C) ICSC DC

Dr. Mike Hadbavny is a sports chiropractor at Brentwood Chiropractic Group, serving patients across Brentwood Bay and Central Saanich. He holds a Fellowship from the Royal College of Chiropractic Sports Sciences of Canada (FRCCSS(C)) and the International Certificate in Sports Chiropractic (ICSC), and has extensive experience treating lower back pain across all presentations — from acute lumbar strains to chronic disc conditions and post-MVA injuries.

Dr. Hadbavny has served as team chiropractor for Pacific FC (Canadian Premier League) since 2019, bringing professional sport-level assessment and rehabilitation experience to his everyday clinical practice.

Phone: 250-881-7881  |  Location: Brentwood Bay, BC (Central Saanich)

Ready to get your back pain under control in Brentwood Bay?

Whether it's an acute flare-up or a chronic pattern you've been managing for years — Dr. Hadbavny and the team at Brentwood Chiropractic Group are here to help you move better and hurt less.

Book Your Appointment at Brentwood Chiropractic Group →

Call us at 250-881-7881  |  ICBC claims accepted  |  Direct billing available

Frequently Asked Questions

How do I know if my back pain needs chiropractic care?

If your back pain has lasted more than a few days, is recurring, limits your daily activities, or radiates into your leg, it's worth getting assessed. Chiropractors are primary contact providers in BC — no referral needed. An assessment at Brentwood Chiropractic Group will clarify exactly what's going on and whether chiropractic care is the right approach for your situation.

How many treatments will I need for low back pain?

It depends on the condition and its severity. Acute lumbar strains often improve significantly within 4–6 sessions. Disc-related issues and chronic conditions typically require longer care — often 3–4 weeks at higher frequency, then tapering as you improve. Your chiropractor will give you a specific timeline after your initial assessment.

Is it safe to exercise when I have low back pain?

In most cases, yes — and it's strongly recommended. Total rest slows recovery. The exercises listed above are generally safe starting points, but always confirm with your chiropractor that they're appropriate for your specific presentation. If an exercise increases pain or causes symptoms to move into your leg, stop immediately.

What's the difference between a lumbar strain and a herniated disc?

A lumbar strain is an injury to the muscles or ligaments of the lower back — typically sharp with movement, often with local tenderness and muscle spasm. A herniated disc involves the inner material of the disc pressing on a spinal nerve, often producing radiating pain, numbness, or tingling down the leg (sciatica). Both conditions respond well to chiropractic care, though the treatment approach differs. An assessment is the only reliable way to distinguish them.

Can chiropractic care help with lower back pain from a car accident?

Absolutely. Motor vehicle accidents are one of the most common causes of lumbar injury, and Brentwood Chiropractic Group accepts ICBC Enhanced Care claims for accident-related treatment — meaning your care may be covered at no direct cost to you. Early chiropractic treatment following a motor vehicle accident is strongly associated with better outcomes.

Does massage therapy help with lower back pain?

Yes — and often significantly. Registered massage therapy addresses the muscular components of low back pain that chiropractic adjustments alone don't fully treat. Most of our low back pain patients benefit from a combination of chiropractic and massage therapy, which we offer under one roof at Brentwood Chiropractic Group. See our guide to stress, tension, and how massage and chiropractic work together.

How do I manage back pain on a long flight?

Choose an aisle or bulkhead seat, bring a lumbar support pillow, stand and move every 45–60 minutes, do ankle circles and seated marches in your seat, stay well hydrated, and stretch gently after landing. If you're prone to back pain during travel, a chiropractic session before and after a long trip can make a significant difference.

Written by Dr. Mike Hadbavny, FRCCSS(C), ICSC, DC— sports chiropractor at Brentwood Chiropractic Group, Brentwood Bay, BC. For appointments, call 250-881-7881 or visit brentwoodchiropracticgroup.com.