Common causes of back pain and how to address them

Written by: Liz Wullems-Griffioen, CMO Healactively

Reviewed by: Noah Köppel, Physiotherapist (Kantonsspital Winterthur, Switzerland) and Research Associate (Eastern Switzerland University of Applied Sciences - OST)

Back pain is a pervasive issue that can significantly impact the quality of life, affecting a wide range of individuals, from those who spend hours behind a computer to active individuals and parents caring for young children. Understanding the common causes of back pain and exploring effective strategies to address it is essential for maintaining a healthy, active lifestyle, for health longevity.

For the desk dwellers: looking beyond ergonomics and posture

Extended periods of sitting and working behind a desk, especially with computers, can lead to significant back discomfort, not solely because of posture or ergonomic setups but predominantly due to a lack of movement and regular exercise. While maintaining a well-adjusted workstation is beneficial, it's crucial to understand that sedentary habits are the primary challenge. To address this, integrating consistent physical activity into your routine is key:

• Prioritize taking short breaks every hour to engage in light walking, stretching, or simple exercises that activate your body.
• Consider standing desks or active sitting chairs to encourage movement even while you work.
• Incorporate strength and flexibility exercises into your daily routine, focusing on the core muscles. Activities like Pilates and yoga are particularly effective, as they not only enhance core strength and flexibility but also promote conscious posture improvement.

It cannot be overstated that movement and regular exercise is more effective at addressing the root cause of back discomfort for those who spend long hours at their desks, beyond just ergonomic adjustments.

For the active sport lovers: overuse and injury

Active individuals and athletes often experience back pain due to overuse, improper technique, or acute injuries. To prevent back pain, it's crucial to:

- Warm-up properly before any physical activity to prepare your muscles and spine.

- Incorporate strength training into your routine, focusing on core, back, and hip muscles to support your spine.

- Use correct form and technique in your chosen sport or activity to avoid strain and injury.

- Listen to your body and rest when needed to prevent overuse injuries.

Physical therapy can also be a valuable tool for active individuals, offering tailored exercises that strengthen the back and address specific weaknesses or imbalances.

For the devoted parents: lifting and carrying

Parents often find themselves in a constant cycle of lifting, carrying, and bending, which can strain the back muscles and lead to pain. This is especially true for parents of young children who frequently need to be picked up or carried. To minimize the risk of injury:

- Engage in regular physical activity that strengthens the back and core muscles, making it easier to handle the physical demands of parenting.

- Practice safe lifting techniques: Bend at your knees, not your waist, and if lifting a heavy weight, use your legs to lift, keeping the weight you are lifting close to your body.

- Alternate sides and positions when carrying young children to distribute the load evenly.

- Use ergonomic carriers or strollers that reduce the strain on your back.

Addressing back pain holistically

Regardless of the cause, addressing back pain effectively requires a holistic approach. Incorporating regular physical activity and maintaining a healthy weight are fundamental components. Additionally, mindfulness and stress reduction techniques such as meditation and deep breathing exercises can alleviate tension in the back muscles caused by stress.

The role of diet and hydration

Nutrition and hydration play a more significant role in back health than most realize. A diet rich in anti-inflammatory foods (such as omega-3 fatty acids found in fish and antioxidants in fruits and vegetables) can help reduce chronic inflammation, a key contributor to back pain. Similarly, staying hydrated helps maintain the elasticity and fluidity of spinal tissues, reducing the risk of discomfort.

Healactively Self-Assessment: your path to personalized back wellness

Understanding the nuances of your back pain and the factors contributing to it can be challenging. That's where the Healactively self-assessment comes in. This tool is designed to help you identify the underlying causes of your discomfort and provide a personalized back wellness program tailored to your lifestyle, whether you're a desk worker, an active individual, or a busy parent.

By completing the Healactively self-assessment, you gain insights into specific areas of focus for your back health, including exercises, ergonomic adjustments, and lifestyle changes that can make a significant difference. This personalized approach ensures you're not just addressing symptoms but are working towards long-term wellness and pain prevention.

Don't let back pain hold you back. Take the first step towards a healthier, more active life by exploring the personalized solutions offered through the Healactively self-assessment today (see link below). Your back—and your future self—will thank you.