A pinched nerve in the lower back happens when excess pressure is placed on nerves near the bottom five vertebrae. Management options include medications, physical therapy, and self-care at home.
A pinched nerve in the lower back can be painful and may reduce your overall quality of life.
Continue reading to learn about the signs and triggers of a pinched nerve in the lower back, along with approaches to manage the pain.
Symptoms
The most frequent signs of a pinched nerve in the lower back are sharp or stabbing pain, numbness, and tingling. These sensations may be intermittent.
In addition, you might notice:
- muscle weakness
- spasms
- reduced reflexes
Sciatica
Sciatica refers to symptoms that develop when the sciatic nerve, which runs from the lower back to the feet, becomes damaged or compressed. This can lead to sharp pain, tingling, numbness, and weakness in the:
- lower back
- hips
- buttocks
- legs
- feet and ankles
These manifestations may also indicate lumbar radiculopathy, which occurs when one or more nerve roots in the lower spine are compressed or harmed.
If your pain is confined to the lower back, sciatica is less likely. Typical sciatica symptoms often worsen or spread with specific movements such as sneezing, bending, or rapid twisting.
Causes
A pinched nerve in the lower back can appear abruptly or follow a traumatic event, like a fall.
People between 30 and 50 years old are more prone to these symptoms because the discs between vertebrae are more vulnerable during this period.
One common cause of a pinched lower back nerve is a herniated disc, which can result from aging, degeneration, or congenital defects in the vertebrae. Men aged 20 to 50 have a heightened risk of herniated discs.
Other potential causes of a pinched nerve in the lower back include:
- bulging discs
- spinal canal narrowing (spinal stenosis)
- bone spur growth (osteophytosis)
- spondylolisthesis
- foraminal stenosis
- rheumatoid arthritis
- benign or metastatic tumors
- certain fungal, viral, or bacterial infections
Risk factors
Several factors can raise the likelihood of developing a pinched nerve in the lower back, including:
- poor posture, particularly from prolonged computer use
- insufficient regular physical activity
- incorrect lifting techniques
- repetitive motions
- smoking
- being unusually tall
- overweight or obesity
Diagnosis
A clinician will begin with a physical exam and review of your medical history. They’ll ask about your symptoms, so give as much information as possible. Useful details include:
- the nature of the pain
- how long you’ve had symptoms
- how it’s affecting daily life
- whether you’ve had any recent injuries
The clinician will then assess your lower back for visible or functional problems by checking for:
- reduced range of motion
- balance issues
- altered reflexes in the legs
- muscle weakness
- sensory changes in the lower limbs
If sciatica is suspected, your provider may conduct a straight leg raise test. Still, a physical exam alone might not identify a pinched nerve or its exact cause.
The following imaging studies can give more insight:
- X-ray
- MRI
- CT scan
These imaging tests are commonly ordered if symptoms haven’t improved after about 2 months.
Treatment
Your treatment depends on the root cause of the pinched nerve and how severe your symptoms are. A plan often combines several conservative therapies, such as:
- over-the-counter pain relievers and NSAIDs
- prescription oral steroids
- physical therapy
- acupuncture
- chiropractic care
- home remedies
Doctors typically advise lifestyle adjustments to ease symptoms. Examples include:
- Modify activities: Sitting positions or tasks that require twisting or heavy lifting may aggravate a pinched nerve. Avoid these activities for a while to help reduce symptoms.
- Ice and heat: Applying ice or heat for 20 minutes a few times daily can ease pain and reduce muscle spasms. If you recently injured your lower back, avoid heat for the first 48 hours.
- Frequent movement: A 2020 study showed that lumbar stabilization and thoracic mobilization exercises helped relieve pain and prevent nerve-related discomfort.
- Adjust sleeping positions: How you sleep may worsen nerve pain. Talk with your clinician about optimal sleeping positions and how to adopt healthy sleep habits.
It may take several weeks for conservative measures to provide relief. If these methods don’t ease symptoms, more invasive options like spinal injections or surgery might be considered.
Stretches and exercises for a pinched nerve in the lower back
Some gentle home stretches and exercises can help reduce symptoms from a pinched nerve. Check with a healthcare professional before trying them to avoid making things worse.
Use a yoga mat, towel, or carpet for comfort. Do two to three repetitions of each stretch per session, breathing deeply as you move.
1. Knees to chest
- Lie flat on the floor.
- Bend both knees and point them toward the ceiling, keeping your feet on the floor.
- Draw your knees to your chest and hold for 10 to 20 seconds.
- Release and return your feet to the floor with knees bent.
2. Mobilizing stretch
- Begin in the same starting position as the knees-to-chest stretch.
- Instead of pulling a knee to your chest, extend one leg so the foot points toward the ceiling — avoid pointing the toes.
- Hold for 10 to 15 seconds, then relax.
- Repeat with the opposite leg.
3. Gluteal stretch
Start in the same supine position with head support and knees directed upward.
- Lift one leg and place that foot on the opposite bent knee so the raised knee is perpendicular to your torso.
- Hold the thigh that supports your foot and gently pull it toward your chest and head.
- Maintain the stretch for 20 to 30 seconds, then release.
- Do the same on the other side.
When to see a doctor
Contact a healthcare provider if your lower back pain:
- disrupts your daily activities
- doesn’t get better after three weeks of home care
- progressively worsens
If you’re already receiving treatment for a pinched nerve in the lower back, talk to your clinician if symptoms get worse or fail to improve within 4 to 6 weeks.
Frequently asked questions
How long does a pinched nerve last in the lower back?
How long a pinched nerve lasts depends on its cause. Symptoms often improve on their own within about 6 weeks. If symptoms persist, consult a healthcare professional.
Is walking good for a pinched nerve in the lower back?
Whether walking helps depends on the underlying problem. For some people walking may aggravate symptoms, while for others it relieves stiffness and discomfort. If walking causes pain, see your doctor for tailored exercises and guidance.
What does a pinched nerve in the lower back feel like?
Typical signs of a pinched nerve in the lower back include pain, numbness, and tingling. Pain may radiate down the leg and can sometimes feel like electrical shocks or pins-and-needles sensations, as described in some sources.
Takeaway
A pinched nerve in the lower back can be painful and interfere with everyday activities. However, appropriate treatment can reduce pain, restore mobility, and enhance quality of life.
Consult a healthcare professional if you suspect a pinched nerve in your lower back so they can create a treatment approach suited to you.
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