Our coaches are often asked: why do I have lower back pain on the right/left side or a nagging pain in the lower back? Also, what could be the exercises in a lower back pain treatment guide?
Unfortunately, there is no single answer - your back hurts because ... and so you do these exercises. Why? Because back pain can be caused by many different factors.
Here are the 2 main causes of lower back pain:
1. Poor posture and prolonged sitting in one position.
Sitting or standing for long periods of time can lead to posture problems, which can eventually lead to lower back pain. When the body is in one position for long periods of time, postural problems can occur, putting uneven strain on the back muscles and spine. For example, sitting in one position for a long period of time can put tension on the muscles of the spine and pelvic area, which in turn can lead to lower back pain.
But lower back pain problems can also be caused by standing, especially if done for long periods without breaks. Standing concentrates the weight of the body on the legs and the muscles supporting the spine have to balance this weight. When these muscles become fatigued or weak, this can lead to spinal instability and painful tension points in the back.
In addition, prolonged sitting or standing can lead to weakening of the muscles in the body, which in turn is often the cause of lower back pain. When a person is immobile in one position for a long period of time, the muscles are not used as much as they should be and become weaker. This can lead to spinal overload and pain.
So it's important that if you have to sit or stand in one position a lot, you try to change your posture regularly to relieve tension in your back muscles. It is also advisable to take breaks and do stretches to keep your back muscles strong and flexible. This is what can help you avoid lower back pain. N.B. See also ideas on how to stay active in the office!
2. stress
You've probably heard a lot about the negative health effects of stress. But did you know that stress could be one of the reasons why your lower back hurts? That's because long-term stress often causes muscle tension in the body, especially in the back muscles, which can eventually lead to lower back pain.
When the body is stressed, the stress hormone cortisol is secreted, which can increase muscle tension and cause tension points in the back. Stress is also often accompanied by poor posture and muscle strain. For example, a stressed person may have tension throughout the body, including in the back muscles, throughout the day.
In addition, stress can also lead to a weakening of the body's muscles. When you are stressed, you tend to forget other health basics. Including healthy diet and movement. The latter is a clear cause of weak back muscles. Weak muscles are the cause of a higher risk of injury.
So it is important that people deal with stress and relieve back muscle tension with regular stretching exercises and relaxation techniques. It is also advisable not to forget to pay attention to a healthy diet and physical activity.
More common causes of back pain:
There are, of course, other reasons. The most common are injuries. Falls, lifting injuries during training or poor posture, even when lifting weights at home or lifting children, can all lead to lower back pain. Also age-related factors. Ageing increases the risk of lower back pain because the spine and back muscles become weaker with age. So there is a greater risk of injury and the resulting risks of low back pain. But so do diseases including scoliosis and arthritis.
Lower back pain can vary in intensity and duration, and can come on suddenly or gradually over time. If the lower back pain persists for a long time or becomes unbearable, it is important to seek medical advice to find out the cause of the pain and start appropriate treatment.
But the best treatment is prevention! A healthy diet and active exercise every day is definitely the key. In June we start the new challenge, which focuses specifically on back pain relief and prevention. Find the right way to move for youto enjoy every workout!
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