Do you suffer from back pain? You're not alone! According to insurance Disease , 4 out of 5 people suffer from lower back pain at least once in their life. Lower back pain is often caused by poor posture. It can have a significant impact on your physical and mental health. Back pain can turn simple daily activities into difficult tasks and lead to long-term complications if left untreated.
This is why it is essential to understand the causes of back pain and adopt effective solutions to reduce your pain.
In this guide, we will discuss the causes of back pain, solutions and best practices to adopt to better relieve and prevent it.
Understanding Back Pain
Back pain or lumbago is a problem that affects the well-being of many people. According to La Revue du Praticien , 84% of adults suffer or will suffer from lower back pain.
Back pain refers to pain located throughout the spine, including lower back pain. To prevent back pain, it is important to understand its causes and underlying factors.
Common causes of back pain
Bad posture
According to Statista , in 2017, 46% of back pain was mainly related to poor posture. According to the Ministerial Center for Human Resources Development ( CMVRH ), adults spend an average of 12 hours a day sitting on workdays , and 9 hours a day sitting on non-workdays.
Maintaining poor sitting posture for long periods can cause strain on the spine, muscles and joints, as well as back pain. If poor posture is not corrected, it can lead to severe long-term back pain or even diseases such as scoliosis, kyphosis or lordosis .
Moreover, Sleeping position can contribute to worsening back pain.
Improper execution of sports exercises
Sports exercises, such as cycling or weight training, can cause back pain if performed incorrectly.
According to Kine sport , 40% of professional cyclists complain of lower back pain when cycling.
Abdominal crunches performed with incorrect technique are also responsible for back pain. Therefore, it is important to always focus on your technique and posture to avoid back pain when doing abs , cycling or when practicing any other sport.
Sedentary lifestyle
A sedentary lifestyle is one of the main causes of back pain . According to ANSES , more than a third of adults in France have a high level of sedentary lifestyle and insufficient physical activity.
Indeed, the lack of movement and physical activity has a strong impact on health, promoting tension, reducing muscle flexibility and generating musculoskeletal problems.
Underlying medical conditions
Certain specific medical conditions or injuries can cause back pain. For example, a fall can cause back pain .
Women often suffer from back pain during their periods due to hormonal changes, but also during pregnancy . Indeed, weight gain causes a shift in the center of gravity, which puts additional pressure on the spine.
Muscle tension related to stress can also be the cause of back pain.
Natural curvatures and pathologies
Natural curvatures of the spine, such as lordosis, kyphosis or scoliosis, can sometimes lead to lower back pain if they are accentuated or pathological.
Determine the severity
In some cases, it can be difficult to determine if back pain is serious and requires medical attention. Therefore, we recommend that you understand the nature of your back pain, know the symptoms to watch for, and take prompt action by consulting a specialist.
Pain occurring after a fall or trauma, fever, unexplained weight loss or urinary or intestinal problems are also worrying signs.
How to relieve back pain?
Non-medical approaches
Natural tips
Natural tips and home remedies are effective in relieving certain back pain, such as hot water bottles, infusions, massages with essential oils or relaxing baths.
Physical exercise and stretching
Including physical exercises and stretches in your daily routine is the best way to prevent and relieve back pain. You can start your day gently with back stretches when you wake up , then target sensitive areas with lower back stretches to relax muscles and release tension.
Gentle back sports, such as swimming and yoga, or exercises recommended by an osteopath can help reduce your back pain.
Accessories and furniture to relieve back pain
Whether at home or at work, accessories and furniture play a vital role in relieving back pain. It's important to create an ergonomic workspace.
Adopting an ergonomic workspace in the office and at home helps prevent and relieve back pain.
Choose suitable furniture and accessories to promote good posture, such as an Active Bloon Seat and a footrest which relieve the lower back by reducing tension on the lumbar region.
Dynamic seating , like the Bloon ergonomic office chair , can greatly improve your posture at work.
Finally, to ensure good recovery and good sleep, use an ergonomic mattress that will allow you to reduce pain and rest well.
Medical approaches
In some cases, consulting a healthcare professional is necessary, especially if back pain persists. Your general practitioner can make an initial diagnosis, while osteopaths and physiotherapists offer more tailored treatments to relieve pain and correct postural imbalances.
Following the diagnosis, your doctor may prescribe anti-inflammatories, painkillers and analgesics while you wait to see a specialist if the pain is too severe.
It can be difficult to know if back pain is serious or just temporary. That's why it's important to be able to spot the warning signs.
Consult a doctor promptly if you experience:
- severe back pain that persists despite rest,
- pain that worsens at night,
- pain that radiates down the legs (like sciatica),
- numbness or loss of sensation,
- a loss of muscle strength,
- difficulty walking or moving.
How to prevent back pain in everyday life?
To prevent back pain at work and at home, you need to adopt good habits and correct posture at home, in the office, and when exercising.
Try to move regularly to stay active every day and prevent pain by avoiding prolonged sitting.
At work, an ergonomic workstation and good gestures can make the difference.
Adopt the right posture in everyday life and at work
Your posture has a direct impact on back pain.
Correcting and maintaining good posture on a daily basis is essential to prevent back pain.
In the office, where we spend long hours in a static position, the question of posture at work is essential to prevent lower back tension.
This is why you need to adopt good gestures and good posture at the office
- straight back,
- relaxed shoulders,
- feet flat on the ground,
- screen at eye level,
- knees at right angles,
- and the pelvis well supported by your seat.
Strengthen your back through physical activity
A strong back allows you to stand naturally and prevent pain and musculoskeletal disorders.
We recommend that you engage in regular physical activity to strengthen your back. You can definitely strengthen your back without equipment , thanks to simple exercises you can do at home.
If you don't have time to exercise, you can discreetly exercise at the office to keep your back in shape.
Equip yourself well to prevent back pain at the office and at home
An ergonomic workstation helps you stay active at the office, combats a sedentary lifestyle and prevents back pain.
For example, a sit-stand desk encourages alternating positions and working while standing at the desk , using a swissball at the desk helps you improve your posture and strengthen your back, and ergonomic keyboards and mice prevent unwanted pain.
Additionally, at home, a good mattress designed for back pain helps maintain the spine and posture while sleeping to prevent pain.
In conclusion, back pain is a common problem experienced by many people, but it's not inevitable. By understanding the causes of back pain, correcting your posture at the office and at home, creating an ergonomic work environment, and strengthening your back with exercises, it's possible to prevent and relieve back pain.
