The surprising link between lifestyle and back pain

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: it's a common issue that many of us face, yet it often feels like we're navigating through it without a clear map. Whether you're clocking hours behind a computer, chasing after toddlers, or pushing yourself in sports, back pain seems to find a way into our lives. Let's cut through the noise and get down to what really matters: how our everyday habits contribute to back pain and what we can do about it.

The Connection Between Lifestyle and Back Pain

For those stuck at desks

Sitting at a desk for long hours might seem harmless, but it's a prime contributor to back pain. Lack of movement can lead to muscle stiffness and weakness, especially in the areas that support our spine. The reality? Our office setups and how we work can be a major cause of back discomfort.

Parents on the Go

Parenting is a full-contact sport. Lifting, carrying, and constantly being on the move can take its toll on your back. Often, we're so focused on the task at hand that we forget about maintaining good form, leading to strains that remind us the next day of our physical overexertion.

Active Lifestyle Enthusiasts

Engaging in regular physical activity is often touted as a key defense against back pain, and rightfully so. For most who lead an active life, the incidence of lower back pain is significantly lower compared to those with a more sedentary lifestyle. However, it's crucial to strike a balance. Highly active individuals, particularly those pushing their limits in sports or intense physical activities, may find themselves on the fine line where too much can tip the scales towards injury. Ensuring proper rest, recovery, and technique during workouts is essential in keeping your back not just strong, but also safe from over strain.

Recommended Physical Activity Levels

The World Health Organization (WHO) and other health authorities offer guidelines for the amount and intensity of physical activity for adults:

• Moderate-Intensity Activities: Aim for at least 150 minutes per week. This includes activities that raise your heart rate and make you breathe faster but still allow you to hold a conversation. Examples include brisk walking, water aerobics, or slow cycling.
• Vigorous-Intensity Activities: If you prefer more intense workouts, aim for at least 75 minutes per week of activities that significantly increase your heart rate and breathing. Examples include running, swimming laps, or cycling at a fast pace.
• Muscle-Strengthening Activities: Incorporate muscle-strengthening activities on 2 or more days a week. These activities should work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Examples include lifting weights, using resistance bands, or doing body-weight exercises like push-ups and squats.

Balancing Activity Intensity

For those concerned about back health, balancing these activities is key:

• Start Slowly: If you're new to exercise or returning after a break, start with lower-intensity activities and gradually increase the intensity and duration as your fitness improves.
• Mix It Up: Combine different types of activities to work various muscle groups and prevent overuse injuries. For example, mix cardiovascular exercises like walking or cycling with strength training and flexibility exercises such as yoga or Pilates.
• Listen to Your Body: Pay attention to your body's signals. If you experience back pain or any other discomfort, adjust your activity level or consult with a healthcare professional.
• Proper Technique: Regardless of the activity, maintaining proper form and technique is crucial to prevent injury. Consider working with a trainer or physical therapist to ensure you're performing exercises correctly, especially if you're engaging in high-intensity or strength-training workouts.

Addressing Back Pain Beyond Just Physical Measures

We often jump straight to solutions like adjusting our chairs or stretching more, which are important, but they're not the whole picture. Let's look at some other factors.

Stress: The Hidden Culprit

Stress can tighten our muscles without us even realizing it, contributing to back pain. Finding ways to manage stress, like through mindfulness, exercise, or hobbies, can help release that tension and prevent pain.

The Power of Good Sleep

Never underestimate the healing power of sleep. Quality sleep allows our bodies to repair themselves, which is crucial for those suffering from back pain. Ensuring you have a good sleep environment and routine can make a big difference in how your back feels.

Mindset Matters

How we think about our pain can affect how we deal with it. Understanding that back pain can be managed with a comprehensive approach, including our attitudes towards it, is crucial. Educating ourselves on back health and adopting a proactive stance towards managing pain can lead to better outcomes.

Bringing It All Together

Combating back pain isn't just about physical adjustments; it's about looking at our lifestyle as a whole. From how we handle stress to the quality of our sleep and our physical habits, everything plays a part. It's about making small, sustainable changes that add up to a big impact on our back health.

How Healactively Fits Into Your Journey

Here's where Healactively comes in. Imagine having a tailored plan that not only suggests physical exercises and ergonomic tips but also guides you through managing stress, improving your sleep, and adjusting your mindset towards a healthier back. That's what we offer—a holistic approach to back wellness program based on your personal needs and lifestyle.

Incorporating these elements, Healactively aims to provide a comprehensive solution to manage and prevent back pain. By focusing on the whole picture, not just the symptoms, we empower you to take control of your back health and improve your quality of life.

Back pain doesn't have to be a constant companion in your life. By understanding the role our lifestyles play and taking a holistic approach to management, we can all find paths to better back health. Healactively is here to guide you on that journey, tailoring a program that fits your life and your needs. Let's tackle back pain together, one step at a time.