At some point in our lives, almost everyone deals with back pain. While some cases might require medical or surgical intervention, often, you can manage it with simple lifestyle changes. Research indicates that lifestyle modifications can significantly influence the prevalence and severity of back pain, making early intervention crucial for long-term relief [1].
Here are six common causes of back pain that you can address early to avoid complications.
1. Weight gain
Carrying excess weight can put strain on your spine and the surrounding muscles. When there's too much weight in your midsection, it can alter your posture, leading to discomfort. Studies have shown that obesity is a significant risk factor for chronic low back pain, as the added weight increases stress on the spine [3]. Shedding those extra pounds can help restore a normal posture and alleviate pain.
2. Lack of exercise
Even if you maintain a healthy BMI, a sedentary lifestyle can significantly contribute to back pain. Not using your muscles regularly can make them stiff and sore. Regular exercise strengthens the back and abdominal muscles that support the spine, making it easier to handle weight, improve posture, and reduce pain. Research indicates that individuals with chronic low back pain who engage in physical activity experience improved quality of life and reduced pain symptoms [4]. It's a good idea to consult your doctor or physiotherapist about suitable exercises for maintaining your posture.
3. Bad posture
With the rise of digital lifestyles—think long hours at the computer or on smartphones—many of us have developed poor posture habits, like slouching and leaning forward. Proper alignment of your shoulders and neck with your hips is crucial for good posture. This misalignment can put unnecessary pressure on your spine, leading to pain. Awareness and correction of posture can gradually help reduce back pain, as supported by studies highlighting the importance of posture in back health [5].
4. Your shoes
Wearing shoes that lack proper support can lead to pain not just in your feet but also in your back. High heels, for example, can put your feet in an awkward position, affecting your muscles and ligaments due to improper weight distribution. Research suggests that footwear with inadequate support contributes to musculoskeletal pain, including back pain [3]. If you're experiencing back pain, consider switching to shoes with good arch support and proper heel support.
5. Smoking
Believe it or not, smoking can play a significant role in back pain. Nicotine negatively impacts blood flow, restricting circulation to your back. It can also hinder your body's calcium absorption, weakening your bones. Research has shown that smokers are at a higher risk of developing chronic back pain compared to non-smokers [2]. Quitting smoking can help prevent further complications.
6. Stress or depression
High levels of stress or depression can trigger the release of cortisol, creating tension in your shoulder and back muscles. This tension can contribute to weight gain, as excess fat may accumulate around your midsection, forcing your spine to arch forward. Studies have indicated that psychological factors such as stress and depression are closely linked to the severity of back pain [4]. If you're struggling with stress or depression, it's best to reach out to a psychiatrist for assistance.
If you're looking for ways to manage your health, consider exploring options like an online doctor consultation. With services like an online AI doctor or a chat doctor, you can easily talk to a doctor online and get personalized advice at your convenience.
References:
- Munkh-Erdene Bayartai, Juhani Määttä, Jaro Karppinen, Petteri Oura, Jani Takatalo, Juha Auvinen, Korpelainen Raija, Maisa Niemelä, Hannu Luomajoki. Association of accelerometer-measured physical activity, back static muscular endurance and abdominal obesity with radicular pain and non-specific low back pain.. PubMed. 2023.
- Sujith V Cherian, Rosa M Estrada-Y-Martin, Shahreen Billah, Annikka Weissferdt. A 53-Year-Old Man With a Bronchial Mass and Multiple Bone Lesions.. PubMed. 2017.
- Fariba Hossein Abadi, Mohansundar Sankaravel, Fairus Fariza Zainuddin, Gunathevan Elumalai, Azira Iqlima Razli. The effect of aquatic exercise program on low-back pain disability in obese women.. PubMed. 2019.
- Joseph G Wasser, Terrie Vasilopoulos, Laura Ann Zdziarski, Heather K Vincent. Exercise Benefits for Chronic Low Back Pain in Overweight and Obese Individuals.. PubMed. 2017.
- Sharmayne R E Brady, Sultana Monira Hussain, Wendy J Brown, Stephane Heritier, Baki Billah, Yuanyuan Wang, Helena Teede, Donna M Urquhart, Flavia M Cicuttini. Relationships Between Weight, Physical Activity, and Back Pain in Young Adult Women.. PubMed. 2016.