Help, My Back Hurts!
You bend to set something down and you feel a sharp twinge. You wish you could go back in time like five seconds and do it differently, but it’s too late. Blam! You threw your back out. 8 out of 10 people know exactly what I’m talking about: back pain.
Disclosure: Some links contain affiliates. When you buy through one of our links we will receive a commission. This is at no cost to you. Thank you for supporting us and allowing us to continue to bring you valuable content.
Definition of back pain
Back pain is a broad term describing discomfort, stiffness, or pain felt in the back or the neck. The pain can range from a dull ache to a sharp, shooting sensation that can affect your ability to perform daily activities. Back pain can be acute, lasting less than six weeks, or chronic, lasting longer than three months. It can also be classified as mechanical, which is caused by the way the spine moves, or non-mechanical, which is caused by things like period cramps or underlying medical conditions. Understanding the definition of back pain is crucial to identifying the underlying cause and managing the condition effectively. for this post, we’ll focus on the first cause: mechanical back pain.
Prevalence of lower back pain
Lower back pain affects people of all ages and genders across the globe. According to the World Health Organization, lower back pain is the leading cause of disability globally. Studies suggest that approximately 80% of adults experience lower back pain at some point in their lives. In the United States, lower back pain is one of the most common reasons for visits to the doctor and is responsible for significant healthcare costs. In fact, up to 20% of Americans report having frequent back pain.
The prevalence of lower back pain is higher in people who are living in bigger bodies, have poor posture, or engage in heavy physical activity. The impact of lower back pain on quality of life, productivity, and healthcare resources makes it a significant public health issue that requires attention and effective management strategies. Not to mention the elevated risk of developing opioid dependence for people trying to manage their back pain.
The importance of managing lower back pain
Managing back pain is essential for several reasons. First, back pain can significantly decrease an individual's quality of life, limiting their ability to perform normal activities and participate in social or recreational activities. It can also lead to a reduced ability to work and loss of productivity. Second, untreated back pain can lead to long-term disability and chronic pain, which can be challenging to manage and can have a negative impact on mental health. Third, back pain can be a symptom of an underlying medical condition that requires prompt medical attention. Attempting to manage back pain can help identify the cause of the pain and prevent further complications. Finally, effective management of back pain can improve physical functioning, reduce healthcare costs, and enhance overall well-being.
Back pain Statistics
More than 80% of people experience lower back pain at some point in their lives. In fact, up to 20% of Americans report having frequent back pain.
People suffering from back pain are at higher risk for opioid dependence and overall lower quality of life. Because their back hurts!
Many people try to ignore pain or push through it. We’ve all been guilty of doing this at some point. But when it comes to back pain, you don’t want to mess around!
Causes of Back Pain
There are a lot of things that cause back pain, and it is possible to have a combination of them. It is important to understand what is causing your back pain so that you can treat the cause.
Physical trauma
Sports like skateboarding, American football, and gymnastics are notorious for taking a toll on the back but are far from the only source of injury. Slip-and-falls and auto accidents are known to leave lasting trauma, even after the initial injury has healed.
Because physical trauma rearranges bone and soft tissue structures in the body, taking care of these injuries can be a lifelong practice with varying degrees of success.
Muscle Strain or Sprain
Back pain caused by muscle strain or sprain is a common condition that occurs when the muscles or ligaments of the back are stretched or torn due to sudden movements or overuse. Muscle strain or sprain can cause localized pain and stiffness in the affected area, which can range from mild to severe. The pain may be aggravated by certain movements or activities and may be accompanied by muscle spasms. Rest, heat or ice therapy, over-the-counter pain medications, and physical therapy can help relieve symptoms of back pain caused by muscle strain or sprain. It is essential to seek medical attention if the pain persists or worsens, as it could be a sign of a more severe underlying condition.
Bulging or Herniated Disc
A herniated or bulging disc is a condition where the cushion-like structure between the vertebrae of the spine (the discs) becomes damaged and bulges out of place or ruptures. The discs serve as shock absorbers and allow for movement of the spine. When a disc herniates or bulges, it can put pressure on nearby nerves, resulting in pain, weakness, or numbness in the affected area. Herniated or bulging discs can occur due to age-related degeneration, trauma, or repetitive strain on the spine. Symptoms may include localized pain, pain that radiates down the arms or legs, muscle weakness, and difficulty moving. Treatment may include conservative measures such as rest, physical therapy, and medication, or more invasive interventions such as epidural steroid injections or surgery in severe cases.
Osteoporosis
Back pain caused by osteoporosis is a condition that occurs when the bones of the spine become weakened and porous due to a loss of bone density. Osteoporosis-related back pain can cause compression fractures in the vertebrae, leading to a loss of height and curvature of the spine. The pain can be severe and may occur suddenly or gradually. In severe cases, osteoporosis-related back pain can lead to disability and impaired quality of life. Treatment may include medication to slow down the bone loss, calcium and vitamin D supplements to strengthen bones, and physical therapy to improve mobility and reduce pain. Preventive measures such as regular exercise, a healthy diet, and lifestyle modifications can help reduce the risk of developing osteoporosis and associated back pain.
Arthritis
Sometimes the joints in the spine become inflamed and damaged due to arthritis, a chronic condition that causes inflammation in the joints. Arthritis-related back pain can cause stiffness, swelling, and limited range of motion in the affected area. The pain may be localized or it can radiate to other parts of the body, such as the hips or legs. Treatment may include medication to reduce inflammation and pain, physical therapy to improve mobility and reduce stiffness, dietary changes, and lifestyle modifications to reduce the impact of arthritis on daily activities. Regular exercise, a healthy diet, and weight management can help reduce the risk of developing arthritis-related back pain and improve overall health.
Spinal Stenosis
Spinal stenosis is a condition that occurs when the spaces within the spinal canal become narrow, putting pressure on the spinal cord and nerves. Spinal stenosis-related back pain can cause numbness, tingling, weakness, and pain in the back and legs, which may be exacerbated by walking or standing. The pain may improve with rest or by sitting down. Treatment may include physical therapy to improve mobility, supplements and/or medication to relieve pain and inflammation, and in severe cases, surgery to relieve pressure on the spinal cord and nerves. Preventive measures such as regular exercise, maintaining a healthy weight, and practicing good posture can help reduce the risk of developing spinal stenosis and associated back pain.
Scoliosis
Scoliosis is a condition that occurs when the spine curves sideways, resulting in an abnormal curvature of the spine. Scoliosis-related back pain can cause discomfort, stiffness, and limited mobility in the affected area. The pain may be more severe in cases where scoliosis is severe or when it affects other parts of the body, such as the hips or legs. Treatment for scoliosis-related back pain may depend on the severity of the condition and the extent of the pain and may include physical therapy, pain management, bracing, or in severe cases, surgery. Preventive measures such as regular exercise, good posture, and regular medical check-ups can help identify scoliosis early and prevent associated back pain.
Lack of Mobility & Flexibility
When the muscles and ligaments of the back become weak and stiff due to a sedentary lifestyle or prolonged periods of inactivity, back pain is often a result. Lack of mobility-related back pain can cause discomfort, stiffness, and limited range of motion in the affected area, which can be exacerbated by certain movements or activities. Treatment for lack-of-mobility-related back pain may include physical therapy, regular exercise, and stretching to improve mobility and flexibility in the affected area. It is essential to seek medical attention if the pain persists or worsens, as it could be a sign of a more severe underlying condition. Preventive measures such as regular physical activity, stretching, core exercises, good posture, and ergonomic adjustments can help reduce the risk of developing back pain due to a lack of mobility.
Finding the root cause
Because back pain can be caused by so many different things, there isn’t a one-size-fits-all way to address lower back pain. Finding out more is important, so don’t hesitate to get checked out by a professional so you can be cleared to exercise. If you already have a diagnosis for the root cause of your back pain, be sure you are cleared for exercise as well.
Although this course is primarily written for people whose lack of mobility is causing pain, others can benefit from it, too.
The location of the pain isn’t always the root cause of the pain. Often, the problems lie with a nearby joint in the kinetic chain (the series of joints in our bodies), which refers the sensation to the place where you actually feel it. This is what can happen in the case of a pinched nerve in the lumbar spine. You may feel pain in your leg or hip, while the problem is in the back.
As with any area in pain, we want to look at the joints above and below the problem area. Often those areas lack mobility and/or strength, making things worse in the affected area. That means we are looking at the hips and the vertebrae, which are, respectively, below and above the lumbar spine.
Luckily, the ideas, sequences of stretches, mobility moves, and exercises I teach in this course will help most people learn to manage and conquer their back pain.
Addressing lower back pain and bulletproofing your back means the following:
Improving hip mobility
Improving thoracic mobility
Improving core stability
Strengthening the deep core
Hip mobility
The hip is a versatile and inherently mobile joint that moves in all three planes of motion, which means a lot can go wrong. When it comes to lower back pain, the most obvious place to start is with the hips, where muscles are often weak and tight. Our hips are pulled out of place and bam! Back pain.
Poor hip mobility is partly caused by muscles that have become tight from lack of stretching. These shortened muscles include the hamstrings, internal and external rotators, quadriceps, hip flexors, and glutes. Because the muscles of the calf tie into the hamstring muscles at the knee joint, tight calves can be part of the problem, too!
Weakness in some of those same muscles (plus a few others) is a key contributor, too!
Thoracic Mobility
Since everything in the body is connected, we must not overlook the role that the upper back plays in lower back pain. When someone lacks thoracic mobility, the lower back is forced to make up for the lack of mobility by becoming hyper-mobile. That’s a recipe for disaster!
Long periods of sitting are the main reason the vertebrae in the upper back lose mobility. While sitting, our shoulders hunch or fall forward, the arms are at a weird angle, the head moves forward, and the muscles in the shoulders and legs shorten. Strengthening the muscles in the upper back can help with lower back pain in several ways. The upper back muscles help to support the spine and maintain proper posture, which can help reduce the load on the lower back. By strengthening the upper back muscles, individuals can improve their overall spinal alignment, which can help reduce pressure on the lower back muscles and ligaments. Strong upper back muscles can also help to improve core stability and reduce the risk of lower back injuries during physical activity. Additionally, regular upper back strengthening exercises can help improve overall strength and endurance, which can help individuals better manage lower back pain and prevent it from becoming chronic. Overall, incorporating upper back strengthening exercises into a comprehensive exercise and rehabilitation program can be an effective way to alleviate lower back pain and improve overall spinal health.
Core Stability
The abdominal, gluteal, and hip muscles are supposed to work as a team to stabilize the lower back. When any of these muscles become weak, the others are forced to pick up the slack, which they can only do for so long, if at all. Eventually, the body can’t stabilize the lower back, which results in painful injuries.
Strengthening the core muscles keeps everything in its proper place and reduces the load placed on the bones of the spine by allowing the muscles to do the work.
Deep Core Muscles: Diaphragm and Pelvic Floor
Breathing and Kegel drills can strengthen the muscles in the diaphragm and the pelvic floor, which operate as the top and bottom “lids” of the abdomen, whose job it is to create an internal pressure that supports the spine during heavy loading.
We use the muscles of the pelvic floor during excretory and reproductive functions, but we seem to forget about them outside of elimination and sex. When these muscles become weak, it becomes harder for the abdomen to maximize pressure when we “brace” the abdominal muscles. Using pelvic floor exercises as part of your daily routine can go a long way toward keeping your back (and your sex life) happy and healthy!
The diaphragm muscles are mostly used in breathing, but they help maintain abdominal pressure, too! Unlike the pelvic floor, which often suffers from underuse, the diaphragm is simply used wrong most of the time. Let me explain:
There are two kinds of breathing: chest breathing and belly breathing. Chest breathing uses the ribs to pull air into the lungs, while belly breathing uses the diaphragm, a muscle that separates your chest cavity from the abdominal organs. In belly breathing, the diaphragm, abdominals, and pelvic muscles work together to keep everything in place during each breath.
Both types of breathing have their place, but sometimes people start to do more chest breathing than they should. It is easy to do. Stress and poor posture trigger chest breathing, and many of us don’t even think about how we are breathing. When diaphragmatic breathing isn’t being done, the muscles that support it become weaker, and cannot hold everything in place as well. With less stability comes injury.
Anatomy of the back
To understand how to move and heal your back, it is necessary to understand a little about how the spine is put together and how it works.
The spine is made of 33 bones called vertebrae, 5 of which are in the lumbar region, which most people know as the lower back. The vertebrae are joined by intervertebral discs, which provide cushion and allow motion in the joints they are part of. Below the lumbar spine, there are two sections of fused vertebrae; the sacrum and coccyx, which are your butt bone and tailbone.
The back moves in three ways: twisting, sideways bending, and forward or backward bending. When injured, movement in these planes is restricted by swollen tissues, pinched nerves, and muscles that tighten to protect the area.
What to Do About Back Pain
Since the causes of back pain and the ways it shows up aren’t the same for everyone, individualization is important.
Get answers – start by consulting with a professional. A trainer or physical therapist is a good place to start, and they may suggest next steps.
Seek relief – many doctors prescribe non-addictive medications such as steroids that help reduce inflammation and allow you to do what is necessary to treat your back pain. Don’t be afraid to use ice to calm the swelling, too.
Rest your back – it can be tempting to just push through. Give your back a break and let it rest for a while.
Move (a little) – gentle, occasional movement can be a perfect complement to rest. You’ll need a mix of both. Just make sure you aren’t doing anything that makes the pain worse.
Educate yourself – find out as much as you can about how to prevent future flare-ups and develop an action plan.
Not every stretch or mobility exercise will feel good for everyone. When working through an injury, you must be very careful to listen to your body and not push too far, which could lead to more serious injury. Exercise is medicine, and dosage is crucial.
Looking for a place to start? Check out my new online course: Bulletproof Your Back. It’s a helpful 2-hour crash course on everything lower back related, packed full of great tools and resources.