What's Causing Your Back Pain?

More than 80% of Americans suffer from back pain.  Are you one of them?  Back pain can stem from any number of sources and people are experiencing chronic back pain more than ever.  Is your pain acute (less than 6 weeks in duration), sub-acute (6-12 weeks duration) or chronic (more than 12 weeks duration)?  What do you do to alleviate pain?

Let's first look at some causes of back pain:

1. Belly fat - excess weight on the stomach causes the low back to curve excessively thus placing a lot of stress on the lower spine.
2. Posture - sway back (increased lower spine curve) or flat back places the spine in awkward positions and requires more effort from the spine to do normal, everyday activities.
3. Improper lifting - bending from the low back to pick up objects from the floor can cause back pain.  Lift from your legs and bend at the hips instead.
4. Constipation/Irregular bowel movements - yes I went there!  Blockage in the lower intestines puts pressure on the low back.
5. Bad mood/stress - poor outlook on life or stress exacerbates pain levels.
6. Vitamin D - studies have shown that people with chronic back pain have lower levels of vitamin D.  (check out our previous blog on the importance of vitamin D.)
7. Sitting for long periods of time - sitting actually puts more pressure on the spine than standing because you are sitting directly on your tailbone.
8. Weak abdominal muscles - strong core muscles, including abdominal muscles, can act as a "brace" to protect the low back during movements.

These are just a few causes of back pain.  Take a look at your back pain and try to determine the cause(s).  Is it one listed above?  These are all "controllable" causes of back pain.  If you are one who battles with chronic pain due to arthritis, previous back injury, herniated disks, etc., then you probably know the cause of your pain.

What can you do to alleviate back pain?  Ice is always a good tool.  Get yourself a nice big ice pack and ice your back 15 minutes on, 15 minutes off.  Stretching is another easy tool.  Stretch your hamstrings, piriformis (butt muscle), quadriceps (thigh), and hip flexors on a daily basis.  Tight muscles will pull on the pelvis which can put excess strain on back muscles.  Surprisingly enough, movement is a good cure for back pain.  Talk to anyone who has had a major back surgery recently and they'll tell you their physician advised them to "keep moving".  Movement allows blood flow to the muscles delivering much needed oxygen.  Finally, chiropractic care can be helpful for both acute and chronic back pain.

Want more info?  Talk to a trainer at PROMATx Health Club to find out how you can prevent back pain, or if you are one of the 80% with back pain, how you can alleviate pain.

Stand up straight, take a deep breath, and use proper form when performing any task.  Your back will appreciate it!!