By the Ima Wellness team · Updated 27 September 2026 · 3 min read
The short answer
Most lower back pain in women comes from tight, tired muscles: long sitting, lifting children, periods, pregnancy and poor sleep. It usually improves within a few weeks with gentle movement, heat and rest from heavy lifting. See a doctor urgently for numbness around the groin, loss of bladder control, fever, or pain after a fall.
Most lower back pain in women comes from tight, tired muscles: long sitting, lifting children, periods, pregnancy and poor sleep. It usually improves within a few weeks with gentle movement, heat and rest from heavy lifting. See a doctor urgently for numbness around the groin, loss of bladder control, fever, or pain after a fall.
Why it happens
- Sitting for hours at a desk, in a car or on a local train seat tightens the hips and tires the back muscles.
- Lifting and carrying children, groceries and school bags, often on one side.
- Periods can bring a dull ache to the lower back.
- Pregnancy and after birth, when posture and core strength change.
- Stress and poor sleep, which make muscles hold tension.
What helps most
- Keep moving gently. Short walks help more than lying in bed all day.
- Heat for stiffness: a warm shower or a covered hot-water bag for 15 to 20 minutes.
- Stretch daily. Try our 10-minute back routine.
- Lift with bent knees and keep the load close to your body.
- Massage to release tight muscles in the lower back and hips.
When to see a doctor
See a doctor if pain lasts more than a few weeks, keeps getting worse, spreads down a leg with numbness or weakness, or comes with fever or weight loss you can't explain. Go to emergency care for numbness in the groin area or new trouble controlling your bladder or bowels.
Please read: this article is general information about massage and everyday wellbeing. It is not medical advice. If you have pain that is sharp, getting worse, or comes with numbness, tingling, weakness or fever, see a doctor first.
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Book on WhatsAppQuestions women ask
What is the best massage for lower back pain?
Deep Tissue for stubborn tightness, or a warm Potli massage for aching, stiff muscles. Swedish is a gentler option.
Should I rest or move with back pain?
Gentle movement usually helps more than bed rest. Avoid heavy lifting until it settles.
