By Sumaiya Farheen and Andrew Siyabalawatte, Oct 2025.
What Is a Dull Ache in the Back?
If you’ve been struggling with a dull ache in the back, you’re not alone. A persistent dull ache in the back can affect your posture, sleep, and mood. Whether it occurs on the left side, right side, or both, most causes are muscular, ligament, or alignment-related. The good news is that this type of back discomfort is highly treatable with the right approach.
Understanding Persistent Dull Ache in the Back
Factors such as poor posture, pelvic misalignment, weak or tight core and hip muscles, and Factors such as poor posture, pelvic misalignment, weak or tight core and hip muscles, and repetitive strain often trigger a persistent dull ache in the back. Identifying what causes your dull ache in the back allows you to take targeted steps. Simple stretches, mobility exercises, and posture adjustments can reduce discomfort and help prevent it from returning.
Causes of Dull Ache in the Back
A dull ache in lower back usually develops gradually. Unlike sharp pain, which often signals nerve involvement, a lower back ache that feels dull ache in lower back and constant tends to come from tension, strain, or misalignment.
If left unaddressed, a dull ache in the back can lead to chronic pain, restricted mobility, and stiffness, making simple daily activities such as bending, lifting, or walking uncomfortable. Identifying underlying causes-such as muscular imbalances, pelvic tilt, or spinal alignment issues-is essential for effective relief. Regular stretches, targeted exercises, posture adjustments, and ergonomic modifications can significantly reduce a dull ache in the back and prevent recurring discomfort.
Common Causes of Dull Ache in the Back
Muscular and Ligament Strains Behind Dull Ache in the Back-Overload on the ligament connecting your pelvis and back can create stiffness and a dull ache in the back.
Pelvic Misalignment and Its Role in Dull Ache in the Back– A tilted or twisted pelvis can silently strain one side, leading to persistent discomfort.
Could Poor Posture Be Causing Your Dull Ache in the Back?– Long hours of sitting or standing can worsen a dull ache in the back by day’s end.
Muscle Overload – Tight hip muscles or the quadratus lumborum often trigger deep back ache.
When a Dull Ache in the Back Signals an Underlying Condition– Though rare, disc or organ issues may cause persistent pain.
Dull Ache in Back: Left vs. Right Side
A dull ache in the back can feel different depending on whether it occurs on the left or right side. Understanding these differences helps identify the underlying causes.
Left-Sided – Often linked with pelvic tilt, tight hip or glute muscles, or strain on the iliolumbar ligament. Occasionally, kidney or digestive issues may refer pain to this area.
Right-Sided – Usually due to postural imbalance, hip asymmetry, or ligament stress. In some cases, back, liver, or gallbladder tension may contribute.
Most dull ache in the back cases are caused by repetitive strain or postural habits that slowly overload one side.
Targeted Relief for Dull Ache in the Back
Repetitive activities, prolonged sitting, or carrying uneven loads can worsen a dull ache in the back. Recognizing whether it is left-sided, right-sided, or bilateral helps guide targeted treatments, including stretches, strengthening exercises, posture correction, and ergonomic adjustments. Addressing these factors early can prevent your dull ache in the back from becoming chronic, improve mobility, and restore comfort during daily activities.
Quick Stretch to Relieve Dull Ache in the Back
Simple stretches can help ease dull back pain. If your lower back ache persists, targeted therapy may relieve the dull ache in back quickly.
Simple stretches can help ease discomfort. Try this move:
Place your hand where your lower back meets your pelvis.
Bend the knee on the same side.
Gently lean your back away until you feel a light stretch.
Hold for 15–20 seconds.
Repeat 3 times.
Daily Activities That Can Worsen a Dull Ache in the Back
At Your Desk 🖥 – Shift side-to-side and rotate gently every 30–60 minutes to ease tension and prevent a dull ache in the back from worsening.
While Standing 🚶♂️ – Bend one knee slightly and sway your hips to reduce stiffness and discomfort.
During Activity 🏃♀️ – Incorporate gentle hip glides and mobility exercises to support proper alignment and prevent a recurring dull ache in the back.
How a Spine Tune-Up Fixes Dull Ache in the Back at the Root
A dull ache in the back often indicates that your pelvis, spine, and iliolumbar ligament are misaligned or under tension. Left untreated, this imbalance can reduce your range of motion, increase stiffness, and gradually develop into chronic back pain that affects daily activities like bending, lifting, and walking.
A Spine Tune-Up addresses the root causes of a dull ache in the back by combining gentle stretching, targeted muscle release, and spinal alignment techniques.
These methods help:
Release tension in the iliolumbar ligament and surrounding muscles – Reducing stiffness that contributes to persistent dull ache in the back.
Correct pelvic tilt and spinal misalignment – Balancing the spine helps prevent uneven strain on muscles and ligaments, a common cause of recurring dull ache in the back.
Strengthen supporting muscles – Core, hip, and glute strengthening improves posture, stabilizes the spine, and reduces the likelihood of future dull ache in the back.
Preventing Chronic Dull Ache in the Back
Our 20-minute Spine Tune-Up at Back to Health Wellness targets the root cause, not just the symptoms. In one session, we:
Long-Term Solutions for Persistent Dull Ache in the Back
Book your Spine Tune-Up today and experience lasting relief, improved posture, and the confidence of moving free from that dull ache in the back.