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Back pain is a very common problem effecting about 8 out of 10 people in Western countries such as Australia. 90% of those suffering back pain will improve spontaneously without doing anything. For most their back pain will reoccur unless they take measures to control that pain. The number one cause of lower back pain is a lack of (or inappropriate) exercise and the resultant postural changes which accompany the body's adaptation to this lack of (or inappropriate) exercise.
Back pain is a very common problem effecting about 8 out of 10 people in Western countries such as Australia. 90% of those suffering back pain will improve spontaneously without doing anything. For most their back pain will reoccur unless they take measures to control that pain. The number one cause of lower back pain is a lack of (or inappropriate) exercise and the resultant postural changes which accompany the body’s adaptation to this lack of (or inappropriate) exercise.
The human spine provides support for the pelvis, legs, ribcage, arms and skull. The spine is made up of a number of vertebrae that are stacked on top of one another and separated by intervertebral discs. The discs are a fibrous tissue with a gel like centre.
Each vertebra is also joined at the back by pairs of small joints known as ‘facet’ joints. A mesh of connective tissue holds the entire spine together. Complex layers of muscles provide structural support and produce movement. The spinal cord runs through the centre of the vertebral column and connects the brain to the rest of the body.
The spinal column should have a slight “S” shape to it and when in proper alignment it should be possible to drop a plumb-line down through the ear, shoulder, hip, knee and ankle joint. Most people who suffer from back pain, particularly of the lower back. The pain is often the result of tight weak muscles leading to postural changes which cause a host of maladies. Some common causes of back pain include:
- Arthritis – osteoarthritis and ankylosing spondylitis are two forms of arthritis linked to back pain.
- Muscle and ligament strains – weak muscles and ligaments are unprepared for sudden or heavy loads and are easily injured. Lifting a heavy load the wrong way, an unusual bout of exercise or even bad posture over an extended period of time can hurt soft tissue.
- Osteoporosis – fractures of the vertebrae are common in those suffering from advanced osteoporosis (thinning of the bones). The vertebrae become so porous, weak and brittle that they break easily. The resultant pain is due to the fracture.
- Sciatica – the nerve that runs from the lower back into the leg is impinged by a bulging intervertebral disc, causing pain.
- A lack of flexibility – Constantly tight muscles can create imbalances in a person’s posture that may cause misalignment of the spine.
Most cases of back pain are exacerbated by lifestyle factors, including:
- Lack of exercise – cardiovascular, flexibility and strength – resulting in postural problems
- Being overweight or obese
- Bad postural habits at work.
In most instances, back pain can be prevented by making a few lifestyle changes. These include:
- Exercise regularly – this should include cardiovascular exercise (3-5 times per week), flexibility exercises (daily) and strength training exercises (2-3 times per week). Improving posture and improving the alignment of the spine lowers the incidence of back pain.
- Manual handling – when lifting a heavy load be sure to do so with correct technique: squat down, keep the object close and lift by using your legs, keeping your back straight. Don’t be afraid to ask for help or use equipment such as a trolley if the load is too heavy to manage comfortably by yourself.
- Maintain a healthy body weight – being overweight or obese puts extra strain on your back by changing your spinal alignment.
- Posture, posture, posture – consider your posture, particularly in seated positions when performing tasks such as driving or sitting at a desk for long an extended period of time. Don’t slump, keep your back upright and use supportive equipment where necessary (e.g. Lumbar support cushion).
- Postural breaks – don’t stay in the one position for extended periods of time. Change your posture at least every hour. This helps change the position of your joints and loosen your muscles. Go for a walk and perform a few stretching exercises.
- Relax – learn some relaxation techniques to reduce stress levels and related muscle tension.
- Choose a supportive mattress and be aware of your sleeping position – surfaces that are too soft or too hard can aggravate a sore back. Avoid sleeping on your stomach. Ideally sleep in a position that allows your back to maintain a “neutral” spine position.
Back pain can generally be managed using the techniques listed above. However, there are times when it is important to see your doctor to check there are no medical problems that may be contributing to the pain. See your doctor if you have back pain and any of the following symptoms:
- Severe pain which gets worse over time
- You are unwell with back pain or have a fever
- Difficulty passing or controlling urine
- Numbness around your back passage or genitals
- Numbness, pain, pins and needles or weakness in your legs
- You are unsteady on your feet.
Back pain can be an ongoing problem. Typically, the “functional stabilizing muscles” that support the back are ‘switched off’ and chronically weakened due to a lack of use. This leaves the spine unsupported and at risk of further injury. Only through specific, targeted exercises can these muscles be retrained to do their job. |
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