Lower back pain may occur due to muscle strain, poor posture, long hours of sitting, heavy lifting, weak core muscles, a slipped disc, arthritis, obesity, or nerve irritation in the lower spine. Some people feel stiffness and dull aching pain, while others may notice pain spreading to the hips or legs, particularly after bending, lifting or prolonged sitting. Relief usually depends on the exact cause and severity of pain. Gentle stretching, walking, posture correction and strengthening exercises for the back and core muscles may help reduce strain and gradually improve movement. Hot fomentation, proper mattress support and avoiding sudden heavy lifting may also provide comfort. Doctors may sometimes recommend physiotherapy, pain-relieving medicines, vitamin D correction, or imaging tests if symptoms remain or if nerve compression is suspected. Exercises such as pelvic tilts, knee-to-chest stretches, cat-camel stretches and light hamstring stretching are commonly used for mild lower back pain, when done carefully. Numbness, weakness in the legs, bladder problems or severe pain after injury should be evaluated immediately.