Back pain is one of the most common chronic pain conditions and is something that almost all of us will experience in our lives. Its onset can be immediate or it can be a long-term condition that negatively affects activities of daily life. Back pain can also radiate into the hips and legs, a condition commonly known as sciatica.
Risk factors
- Age. Increasing age is associated with increased frequency of back pain. This is due to the aging process as well as muscle atrophy, decreased physical activity, and normal wear and tear on the hips, spine, and back.
- Heredity. As is the case with many other conditions, there may be some genetic component to chronic back pain.
- Posture. Poor sitting posture – like slouched shoulders – and poor lifting mechanics – like bending at the waist and not the hips – can lead to upper or lower back pain.
- Work demands. An occupation that requires frequent bending and lifting can lead to overuse injuries of the muscles of the back. A job that requires long periods of sitting can also lead to back pain by weakening the muscles of the back or contributing to poor posture.
- Physical inactivity. Physical activity, especially strength training, can improve the strength and stamina of the deep muscles of the back that support the spine and posture.
- Overweight and obesity. Excess fat accumulation can increase the risk of back pain by putting additional stress on the spine.
- Smoking. Smoking is associated with decreased bone mineral density which can increase the risk of fractures. Smoking is a risk factor for degenerative disk disease.
- Stress. Chronic unmanaged stress can lead to back pain through both physical and psychological mechanisms.
Treatment
In most cases of back pain, a combination of several treatment methods is required. Successful treatment methods include the following:
- Lose weight, exercise, and eat right – Reducing excess body fat and through diet and exercise and increasing strength and stamina of the muscles of the back can improve posture and prevent back pain.
- Quit smoking
- Physical therapy and exercise – The deep muscles that stabilize the spine and support posture need to be able to do so for long periods of time. Exercises like front and side planks held for time (typically 30-60 seconds) can prevent and improve back pain by increasing strength and stamina of the spinal stabilizers. Correcting poor posture, dysfunctional movement patterns, and learning proper lifting mechanics can improve back pain.
Front plank – the key is to actively contract the glutes and abs
- Chiropractic treatment and spinal manipulation
- Supplements: Devil’s claw, boswellia, willow bark, and fish oil are natural anti-inflammatories that can help relieve back pain
- Stress management – Acupuncture, yoga, meditation and other relaxation techniques can help reduce the negative effects of stress. Counseling can help eliminate psychological causes of back pain
