Our trainers are often asked: why do I have low back pain on the right/left side, or nerve pain in my lower back? They also ask which exercises might be recommended by low back pain treatment guidelines.
Unfortunately, there is no single answer along the lines of, “Your back hurts because …, so do these exercises.” Why? Because back pain can be caused by several different factors.
Here are 2 main causes of low back pain:
1. Poor posture and remaining in one position for too long
Prolonged sitting or standing can cause posture problems that may eventually lead to low back pain. When the body remains in one position for a long time, posture problems can develop, placing uneven strain on the back muscles and spine. For example, sitting in the same position for a long time can create tension in the muscles around the spine and pelvis, which can in turn cause low back pain.
Standing can also cause low back problems, especially when you stand for long periods without taking breaks. When standing, your body weight is supported by your legs, and the muscles that support the spine must keep this weight balanced. If these muscles become tired or weak, this can lead to spinal instability and painful areas of tension in the back.
In addition, prolonged sitting or standing can weaken the body’s muscles, which is often another cause of low back pain. When a person remains still in one position for a long time, their muscles are not used as much as they should be and become weaker. This can place excessive strain on the spine and cause pain.
Therefore, if you have to spend a lot of time sitting or standing in one position, it is important to change your posture regularly to relieve tension in your back muscles. It is also advisable to take breaks and stretch to keep your back muscles strong and flexible. This can help you prevent low back pain. NB! See our ideas for staying active while working in an office!
2. Stress
You have probably already heard a great deal about the negative effects of stress on health. But did you know that stress may be one reason your lower back hurts? This is because prolonged stress often causes muscle tension in the body, especially in the back muscles, which can eventually lead to low back pain.
When the body is under stress, it releases the stress hormone cortisol, which can increase muscle tension and cause areas of tension in the back. Stress is also often accompanied by poor posture and excessive muscle tension. For example, a person under stress may keep their whole body tense throughout the day, including the muscles in their back.
Stress can also weaken the body’s muscles. When people are under stress, they tend to neglect other health essentials as well, including healthy eating and physical activity. A lack of the latter is a clear cause of weak back muscles. Weak muscles increase the risk of injury.
It is therefore important to manage stress and relieve tension in the back muscles through regular stretching and relaxation techniques. It is also advisable not to neglect healthy eating and physical activity.
Other common causes of back pain:
There are, of course, other causes. Injuries are among the most common. Falls, lifting injuries during workouts, or poor posture when lifting heavy objects at home or picking up children can all lead to low back pain. Age-related changes can also play a role. Aging increases the risk of low back pain because the spine and back muscles become weaker with age. This increases the risk of injury and the resulting low back pain. Conditions such as scoliosis and arthritis can also be causes.
Low back pain can vary in intensity and duration, and it may begin suddenly or develop gradually over time. If low back pain persists for a long time or becomes unbearable, it is important to see a doctor to determine the cause of the pain and begin appropriate treatment.
However, prevention is the best treatment! Healthy eating and staying active every day are certainly key. A new challenge begins in June, focusing specifically on relieving and preventing back pain. Find the type of exercise that suits you best so you can enjoy every workout!
