Back Pain: The How, the Why, and What to Do About It!

Oh! My aching back! Have you said that before? If you haven’t, then you are in the minority. More than 80% of Americans complain of back pain at least one time in a year. That is a lot of back pain!

Why is it so common for our backs to hurt? Why not our elbows? Or our pinky toe? And why is it that when our backs hurt, it disrupts everything in our life? From getting out of bed, to getting to work, or even doing simple chores around the house can seem like monstrous tasks. Well, let’s talk about why back pain is so common and what causes that pain. If we know what causes the pain, then we can try to avoid the pain. Now, that sounds like a good idea!

Why is Back Pain So Common?

Think of your back as the body’s headquarters. The back is the main support for your torso and when the body moves, the back is almost always involved. The muscles in the back (there are a lot of them) help you bend over, twist from side to side, extend backwards, turn your head and go even further to help you move your shoulders, arms and legs. With the back being involved in so many functions, it stands to reason that one or more of these movements will cause pain. Why, you ask. Let’s look at a couple of examples.

Causes of Back Pain

· Example #1 Poor Posture – As you are reading this, take a posture check. How are your shoulders? Hopefully they are low and relaxed. Are you slouched or sitting upright? Are your legs, knees or ankles crossed? How about your feet? Are they flat on the floor? I bet just by reading this, you have adjusted your posture. Having poor posture, whether while sitting, or standing, or walking, puts enormous strain on the muscles in our back. If poor posture is not corrected and continues over time, it can lead to chronic back pain!

· Example #2 Sedentary Lifestyle – It is so easy to sit and binge watch not just an entire season of a TV show, but an entire TV series! It is now possible to sit on your comfy couch, in your comfy p.j.’s and watch season 1, episode 1 all the way to season 10, episode 14. From morning to night, only getting up to answer the door for pizza guy and an occasional bathroom break! Wow! But it’s not just binge TV watching. The modern lifestyle for Americans has become increasingly inactive. With long commutes to work, increasing long workdays sitting at a desk, a decrease in the amount of exercise, and an increase in the popularity of gaming, it is no wonder that sedentary lifestyles are on the rise. Unfortunately, this behavior leads to stiffness and a loss of flexibility which then leads to more back pain.

· Example #3 Improper Lifting Technique – This sounds really technical, I know. Like you should take a seminar in “Lifting 101” before you pick something up, right? Not really. But, since improper lifting techniques are one of the most common causes of acute back pain, maybe a simple lesson is warranted (tips for lifting will be included)! And just remember, lifting techniques associated with back pain is not only about those people who have jobs and have to lift heavy objects. It’s about every single person in everyday life. The gardener lifting a potted plant, the shopper lifting a bag of groceries or the babysitter lifting a toddler. Everyone is at risk for muscle strains when they go to lift a heavy object. Lifting can also cause injuries to structures supporting the back like ligaments, blood vessels, connective tissue and even the vertebral discs!

Preventing Back Pain

Okay, so that we know why back pain is so common and some causes of back pain, how in the world do we prevent it? I am so glad you asked! I have a few tips on preventing back pain.

1. Exercise – You can call it physical activity or movement or being active or whatever you want to call it, but you have to DO IT! Remember example #2 above for causes of back pain? It was a sedentary lifestyle. Well, this will counteract example #2. Exercise increases blood flow and nutrients to the tissues in the back which decreases stiffness. Low-impact aerobic exercises are a great way to do this. Aerobic exercises include walking, swimming, and more. Physical activity also strengthens the muscles in your back and torso (your entire core), which helps support your spine. Yoga and Pilates are excellent for improving flexibility and strengthening the core muscles that support your back. Here are some great back exercises we found for you. Make sure to check them out:

a. The Mayo Clinic Low Back Pain Exercise

b. Healthline’s 7 Back Stretches

c. The Shoulder Blade Squeeze

Please remember to always consult your healthcare provider before beginning any exercise regimen, especially if you are experiencing back pain. Note that in some cases, professional guidance from a physical therapist may be necessary. A Physical therapist can provide a specific exercise plan to alleviate pain and help to avoid future back problems.

2. Maintain Good Posture – This sounds really familiar, doesn’t it? We won’t go into why this is a good thing because you read how poor posture causes back pain. Let’s just try to be proactive, shall we? Some tips for improving your posture include maintaining a neutral spine, taking regular posture breaks when sitting for long periods of time and using ergonomic chairs and pillows.

3. Proper Workstation – Whether you work in an office or at the kitchen table on the computer, a proper workstation setup is key to preventing back, neck and other musculoskeletal pains. Hint, hint: this has everything to do with posture! No one explains it better than OSHA when it comes to setting up a proper workstation. Here is what they say about an ideal workstation setup:

Chair and Desk Height: Adjust your chair and desk so that your feet are flat on the floor and your knees are at a 90-degree angle. Your monitor should be at eye level.

Monitor Positioning: Position your monitor directly in front of you at arm's length. Tilt the screen so that you can read comfortably.

Keyboard and Mouse Placement: Keep your keyboard and mouse close enough that you don't have to reach forward. Your wrists should be in a neutral position.

4. Proper Lifting Technique – Are you recognizing the pattern? Yes, it’s from example #3 above. It stands to reason that if improper lifting techniques cause so much pain, then proper lifting techniques will help to avoid back pain! Let’s do it! Again, OSHA is a wonderful source for proper lifting techniques:

Bend Your Knees: Instead of bending at the waist, squat down by bending your knees.

Keep your back straight.

Keep the load close: Hold the object close to your body to minimize strain

on your back.

Maintain a straight back. Do not arch your back. Keep it in its natural, slightly curved position.

Avoid twisting: When turning with a heavy object, move your feet instead of twisting your back.

So now we know that back pain is common in our society and is caused by some pretty normal things like how we hold our bodies, what we do or don’t do every day and the way we choose to do things. We also know that we can prevent back pain by how we hold our bodies (good posture), what we do every day (get some exercise) and the way we choose to do things (proper lifting techniques). I hope you take this knowledge with you and continue to live a life free from back pain!