What Causes Back Pain? Common Reasons & How to Find Relief
From discomfort when walking to sitting to lying down, back pain is one of the most common health issues plaguing millions of people, and the good news is that most of it is treated—and a lot of it is preventable—with the right care.
This guide will discuss what causes back pain, how to identify if you have a serious issue, and how to find relief.
Common Causes of Back Pain
Back pain can be acute or chronic. It's often the result of an accident, injury, or develops over time as a byproduct of dysfunction. Some of the more typical ways people get back pain include the following:
1. Poor Posture
Poor posture is one of the most common ways people get back pain. Whether hunched over a phone, slouched at a desk, or standing with uneven weighting, improper posture puts undue stress on the muscles and ligaments supporting the spine. Over time, poor posture gives way to muscle fatigue and structural shifts in the spine, leading to back pain.
2. Muscle Strains
Many people get back pain from muscle strains related to heavy lifting (and doing so incorrectly), overexertion, and sudden awkward movements. Muscle strains present themselves as sharp or aching pain with decreased range of motion for a limited time. However, when they occur repeatedly without rest and recovery, they expand into chronic pain.
3. Herniated or Bulging Discs
The spinal column is comprised of vertebrae, and in between the vertebrae lie discs to absorb shock. When a disc slips (out of place) or is damaged (i.e., herniated, bulging), it presses down on nearby nerves and results in excruciating pain, discomfort, electric sensations, or weakness. This is especially common in the lower spine and can lead to radiating pain in the legs.
4. Arthritis
Arthritis is a degenerative condition that ultimately creates inflammation in joints. When this occurs in the spine, movement becomes painful, and stiffness develops over time. In some cases, arthritis leads to spinal stenosis, where the spinal canal narrows and presses the spinal cord and nerves.
5. Injuries and Accidents
Any form of trauma or injury, such as falling, car accidents, or sports injuries, creates damage to the muscles, ligaments, vertebrae, and discs in the back. Sometimes, pain is instantaneous. Other times, pain arises hours and days later. Either way, seeking out medical professionals is critical to avoid further damage and ensure proper healing.
6. Lack of Exercise and Weak Core Muscles
A sedentary lifestyle weakens all muscles that support the spinal column; this is especially true for abdominal and supportive core muscles. Without muscle strength from regular activity, injured spines are more susceptible to misalignment and strain than healthy ones. Active adults have stronger supportive systems to help keep them aligned and flexible.
7. Excess Body Weight
The more body weight someone carries, especially through the midsection, the more pressure is applied to the spine from a changed center of gravity. Additional stress on spines causes discomfort and increases susceptibility to conditions like herniated discs and arthritis.
8. Stress and Psychological Tension
When people are under duress, they unknowingly apply unnecessary tension to their shoulders and tightness to their necks, resulting in upper back pain and lasting migraines. Mindfulness, breathing strategies, and relaxation techniques help prevent excessive stress-related tensions from manifesting into back problems later on.
How Is Back Pain Treated?
Because back pain comes in various forms, treatment varies widely depending on its origin. Strained muscles, herniated discs, poor posture, and more contribute to back pain. Visiting your physical therapist gives you the best opportunity to diagnose what is causing your pain so you can develop an aligned course of action for treatment.
Here are some of the most common and effective treatments for back pain:
Heat or Ice
One of the simplest yet most effective ways to reduce back pain is with heat or ice. Heat eases tight muscles, stimulates circulation, and decreases stiffness, making it an excellent choice for chronic back pain. Ice is recommended for inflamed new injuries, swelling, and numbing pains.
Your therapist will inform you when to use what, and if you can alternate between the two for relief.
Manual Therapy
As a complementary form of treatment, physical therapists apply gentle pressure with their hands to relieve pain and restore optimal movement. This means that a physical therapist will perform soft tissue massage, joint mobilization, or spinal manipulation (gentle but firm adjustments) to relieve muscle tension, facilitate proper realignments and accommodations of the spine and lower back, and improve flexibility.
Pain-Relief Exercises
After assessment, a physical therapist will guide you on simple exercises to relieve pain. Gentle stretches of tight areas can alleviate pain, while strengthening the muscles surrounding the spine can diminish aches related to weakness. You may also do these exercises at home in between your in-clinic appointments to increase stability and function.
Posture Training
When poor posture has caused chronic back pain, a physical therapist will teach you how to sit, stand, walk, and even sleep to maintain spinal alignment. Proper posture ensures that once pain is relieved, it does not return due to unnecessary stress placed on the back again.
Lifestyle Changes/Self-Care Tips
You may not realize how your daily habits impact your back's health. Informed self-care suggestions and lifestyle modifications can significantly prevent and manage acute back issues.
For example, losing weight exerts less pressure on the lower back, while quitting smoking improves blood circulation to discs and the spine and reduces degeneration. Also, remaining active strengthens the muscles.
Your therapist may recommend ergonomic changes to your workstation seating or stress reduction techniques to prevent stress-induced tension in the back.
When to Contact Your Physical Therapist
While most back pain resolves itself within a few days, if the symptoms continue or the condition becomes more painful, it's time to get reinforcements. Other reasons to contact your physical therapist include:
- Back pain lasting longer than a week
- Numbness and tingling in the feet
- Back pain that's not letting you sleep or perform daily activities
- Back pain accompanied by fever and/or unexplained weight loss
Simple Ways to Prevent Back Pain
You don't have to wait until you are in pain to care for your back. Here are some ways to keep your back happy:
- Good posture while at the computer/cell phone
- Daily stretching (especially if sitting for prolonged periods)
- Lifting with your legs and not your back (hold things close to your body)
- Regular exercise, even if it's walking, swimming, or light physical activity, keeps muscles strong
- Sleeping on a firm mattress. Soft, sagging beds are not appropriate
- Do not carry heavy tote bags on one side of your body
Final Thoughts
Back pain is a regular occurrence, but that doesn't mean you have to tolerate it. Knowing what's behind the pain and how to treat it effectively gives you the tools you need to get back to feeling better and staying active!
If you experience back pain, don't wait. A quick visit to a physical therapist will get you on the path to recovery and teach you how to keep a healthy back for years to come.
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