Back Health
How is back pain caused? What can we do to avoid it?
Back health
The causes of back pain
Pain, pain, go away
It’s rare to find someone who hasn’t felt back pain at some time or other in their life. Often, symptoms clear up on their own, but back pain can become problematic if it’s recurring or lasts a long period of time.
Different kinds of back pain:
About 85% of back pain has no specific cause, triggered by tension in the muscles or fascia. We refer to this as non-specific back pain.
The remaining 15% of back pain is specific.
Caused by injury, inflammation, wear and tear, or disease, this kind of pain includes herniated discs, or calcification of the spine – in either case, severe pain is caused due to the narrowing of space in the spine and the pressure exerted on the nerves in the spinal canal (a condition also known as spinal stenosis).
Acute back pain:
Acute back pain refers to newly occurring pain that lasts no more than 6 months (occurring for the first time or reoccurring after at least 6 months without pain).
Chronic back pain
Pain that lasts more than 12 weeks is described as chronic.
Causes of back pain
For most of us, back pain is caused by the wrong kind of strain on the back or through a lack of movement. It may not seem like it, but being seated all the time can turn into a big problem.
We can spend up to 10-12 hours every day sitting: travelling to and from work, during meals, relaxing on the couch, you name it. In some cases, doing sports regularly may not even help with the prevention of back pain.
It’s important to get up often and to take breaks from sitting.
Challenge !
For the next week, count how many hours per day you spend sitting and keep note.
For every hour spent, choose one exercise from the website to balance this out.
Sitting too often shortens our muscles and makes them smaller and weaker (aka muscle atrophy).
As a result, our muscles lose the ability to properly stabilise the back.
The consequences? Unpleasant sprains and pain.
Lack of exercise leads to tension.
Exercise is the best remedy for a healthy back. Bring movement into your daily life and take time for short exercise breaks.
Whenever possible, change your position while working and avoid sitting for long periods.
Insufficient movement in the long term means
Intervertebral discs don’t receive enough nutrients
Muscles shrink and can no longer protect or support the spine
Hip and shoulder joints become stiff
Connective tissue sticks together and can’t supply the muscles and ligaments with nutrients
Cartilage is destroyed and can lead to arthrosis
Bones become porous and break easily
Muscle tension What is it?
Tension is caused when muscles are strained for longer than necessary. Muscles are then no longer supplied with blood and muscle cells don’t receive enough oxygen.
This kind of strain often happens without us realising it, like when we’re staring at a computer screen or endlessly scrolling through our phones.
What happens to the muscle?
Because the blood supply to the muscles is decreased, the removal of metabolic waste like carbon dioxide and lactate is affected. The impacted muscle areas often harden, which then causes pain.
What can be done?
Increase blood supply through exercise, massage, stretching, or applying heat.
If you’re feeling tension in your neck, try shoulder circles, applying a warm cherry stone pillow, or gently massaging the neck with your fingers.
While sitting or standing for long periods should be avoided, walking is a great option even when experiencing back pain.
It relaxes muscles, moves the vertebral joints, and nourishes the intervertebral discs.
Other causes
The wrong kind of strain:
Repeating the same movements over and over causes overload on one side of the body. An example would be carrying a heavy bag on the same shoulder all the time.
This can lead to posture problems and restricts the back’s full range of movement.
Strain on only one side of the body either shortens or hardens the muscles – neither of which is good for us!
Doing controlled exercises to strengthen and stabilise the back can help correct poor posture.
Physiotherapy treatment can also help relax tense muscles.
If you’re looking for another option to reduce back pain, try the psoas position:
Lie flat on your back on a blanket or mat. Using an object that’s as high as your thighs are long (like the sofa or a low stool), support your lower legs, placing them at a 90° angle to your thighs.
In this position, focus on breathing deeply and releasing any tension. Feel free to stay for up to 20-25 mins!
Stress as a catalyst
Often, there’s a connection between mental exertion and physical tension. The mental-emotional stress caused by the build up of pressure at work and/or family life can trigger non-specific back pain.
Dissatisfaction or a lack of appreciation in everyday life can also show up in the form of back pain.
The health of our back
can be related to the health of our minds.
By taking the steps to improve our working conditions and environment, we can increase job satisfaction and reduce the chances of back pain.
Don’t shy away from reaching out to a professional for support in managing stress and/or conflict.
Important
Consult your GP if acute back pain increases, spreads, or lasts a prolonged period of time. If the pain continues, consider seeing an orthopaedic surgeon.
Acute neck pain that’s felt down the arm is also best checked by a medical professional.