Hey I studied this in grad school for a bit, and it really is just "someone does some dumb shit which leads to a cascading wave of additional people doing dumb shit which propagates backwards for miles." Basically when the offered load is getting close to the maximum load, all it takes is one person aggressively changing lanes to throw that section of highway into gridlock, and it will remain that way until the total integrated traffic flux across that incident boundary again falls below the critical offered load inflection point.
Basically, pick a lane and just stay in it. Maintain proper following distance. Counterintuitively, the following distance should be for the speed you want to drive, so even in traffic it should be like 5+ car lengths even though you are going slow. This is because it reduces the offered load, and once that number falls below the critical point, speeds will increase again. Bumper to bumper traffic basically prevents that from happening because it dampens the ability for a "speedup" wave to propagate.
Of course this is all impossible for humans. All it takes is a few idiots to throw off the balance.