This post was written by Dr. Marc Larsen-Hallock, Physical Medicine and Rehabilitation, Parkview Health.
Low back pain affects approximately 12% of adults at any given time and up to 40% over their lifetime. It is a leading cause of disability worldwide. Although many cases have no specific cause, recognizing risk factors and implementing prevention strategies can help reduce pain.
Why does my back hurt?
A significant portion of back pain, about 80-90%, doesn't have a direct, identifiable cause. Like many conditions, it results from a complex mix of physical, mental and social influences like poor posture, lack of physical fitness and stress. However, specific issues like herniated disks, arthritis or spinal stenosis can be identified in some cases. Fortunately, severe spinal problems are rare.
What increases my risk?
Many people’s work environments contribute to back pain. Jobs requiring prolonged sitting (like office jobs) or standing, repeated bending and heavy lifting are risk factors. Additionally, positions that require awkward body postures, like those of dental hygienists or the use of vibrating equipment in construction and manufacturing industries, can increase the risk of back pain.
In addition to job-related risks, some daily habits can increase the likelihood of developing low back pain, such as:
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Weight: Carrying extra body weight, especially around the midsection, puts additional pressure on the spine, leading to discomfort and pain. This occurrence is common in pregnant women during the second and third trimesters as the baby grows.
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Smoking: Smoking and nicotine consumption have been linked to increased back pain and degeneration of the spine, as it affects blood flow and healing processes.
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Physical activity: Regular inactivity or sedentary lifestyles can lead to muscle weakness and stiffness, increasing the likelihood of back pain. Incorporating movement breaks during the day can help alleviate this.
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Sleep: Poor sleep quality, inappropriate sleep postures and even pillow choice can exacerbate back problems, making it crucial to maintain good sleep hygiene.
Psychological aspects also play a critical role in both the onset and continuation of back pain. Experiencing high levels of stress, depression or anxiety can increase vulnerability to back pain. Moreover, those with a lack of support at home or work, or individuals who face job dissatisfaction, may experience higher levels of pain. Approaches that address these mental health issues can be very beneficial in pain management.
How can I prevent it?
Previously, recommendations for treating low back pain involved increasing rest and moving less. While rest can help reduce inflammation, we now know that prolonged inactivity can create space for stiffness to settle in and cause more discomfort. Here’s how to keep low back pain to a minimum:
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Regular exercise: Strengthening the core muscles, improving flexibility and enhancing overall fitness can significantly lower the risk. Gentle motions, such as those in yoga, Pilates and swimming, are particularly beneficial. Combining exercise with educational content about maintaining healthy postural habits makes this approach even more effective.
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Occupational training: Ergonomic training on proper movement, lifting and preventing repetitive-use injuries can reduce the risk of workplace-related low back pain.
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Active commuting: Incorporating walking or cycling into your daily routine provides consistent, low-impact exercise that can help prevent chronic pain. Not only does this reduce the risk of back pain, but it also improves cardiovascular health.
Some interventions, although popular, lack strong scientific evidence. Here's what doesn't help:
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Relying solely on educational materials without accompanying physical activity often doesn't translate to meaningful reductions in pain risk.
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Wearing back support belts hasn't been shown to prevent incidents of back pain effectively.
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Using shoe insoles for back pain lacks solid evidence of effectiveness.
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Modifying ergonomic furniture is helpful in theory, but it should be part of a broader lifestyle adjustment strategy to see significant benefits.
By adhering to a healthy, balanced lifestyle and incorporating exercises targeting the back, you can significantly lower your risk of developing low back pain.
