Do you suffer from back pain? What if it was muscular back pain? Muscular back pain is a much more common problem than you think. However, when pain appears, it is not always easy to identify the cause. Is it muscle tension, a joint problem or even a damaged intervertebral disc? In this article, we will explore together the specificities of muscular back pain: how to recognize it, what are the common causes and, above all, how to relieve it effectively.
How do you know if back pain is muscular?
Identifying muscular back pain can seem complex, but there are certain symptoms that will point you in the right direction. These pains
are often related to tension in muscle tissue rather than deeper structures like discs or joints. By paying attention to your body's signals, it becomes possible to better understand the source of your pain and implement appropriate solutions.
Localized pain in the muscles
Muscular back pain usually manifests as pain that is localized in a specific area of the back. Unlike other types of back pain, such as nerve pain, this pain does not radiate all the way down your spine or into your limbs. If you feel discomfort concentrated in certain muscle areas—for example, in the lower back after physical exertion—it is likely muscular back pain. Pay attention to these signals to avoid making the situation worse.
Sharp or stabbing pain
Muscle back pain can vary in intensity. You may feel a sharp pain after a false movement or an intense contraction during physical activity. Sometimes this pain becomes throbbing and constant, especially if it is not treated quickly. These unpleasant sensations are often caused by inflammation or excessive tension in the muscles. Being aware of this type of pain is essential for adopting appropriate treatment.
Sensitivity to touch
Another distinctive sign of muscular back pain is tenderness to touch. When you press on the affected area, you may feel discomfort or even increased pain. This tenderness is due to muscle engorgement or spasm, which are common in this type of pain. This characteristic often helps differentiate muscle pain from other spinal problems.
No pain in joints or discs
Unlike joint or disc pain, muscular back pain does not usually affect deep structures such as joints or intervertebral discs. If your usual movements, such as bending or straightening, do not cause a "locking" sensation, it is likely that your pain is mainly muscular in origin. This criterion is essential to better understand the nature of your back pain.
How to distinguish muscular back pain from another cause of back pain?
Differentiating muscular back pain from other causes can be challenging. However, there are some important nuances that can help you determine whether your pain is purely muscular or related to more complex issues.
Muscular back pain and intervertebral disc pain
Pain from intervertebral discs, such as a herniated disc, often radiates into the legs or arms due to nerve compression. In contrast, muscular back pain is localized and rarely associated with numbness or tingling. If you notice that your pain is confined to the muscles, chances are it is muscular.
Muscle back pain and nerve pain
Nerve pain, such as sciatica, is typically characterized by burning or shooting sensations along the path of the nerve. In contrast, muscular back pain is focused on the tissues and does not affect the nerve endings. Recognizing this difference will lead you to more targeted and effective treatment.
Other possible causes of back pain
There are many causes of back pain, including fractures, infections, or chronic inflammatory conditions. In these cases, symptoms are often more complex and may include fever or swelling. Muscular back pain, on the other hand, is usually related to strains or injuries without serious complications.
If your back pain is not muscular, do not hesitate to consult our article: How to know if back pain is serious?
Common Causes of Lower Back Muscle Pain
Certain daily habits or practices are key factors in back muscle pain. Evaluating your behaviors can help you prevent or relieve this type of pain.
Bad posture or repetitive movements
Poor posture, whether sitting or standing, overloads the muscles in the lower back and can cause tension. Similarly, repetitive movements – for example, at work or during physical activity – tire the muscles and cause pain. Adopting good body alignment is essential to limit these risks and avoid muscular back pain.
To learn more about how to adopt good posture, read our article: How to adopt good posture on a daily basis?
Tensions due to stress or anxiety
Stress and anxiety, although psychological, can manifest physically through tight back muscles. These accumulated tensions often end up causing muscular back pain. Incorporating relaxation and stress management techniques can make a big difference.
Excessive or inappropriate physical activity
Exercise is good for your health, but too much or poorly executed effort can cause muscle injuries. Sports that use your lower back muscles require special attention to avoid back pain. Rest and prevention are your best allies here to protect your muscles.
Lack of stretching or muscle strengthening
Muscles that are not stretched enough or are weakened are more likely to contract painfully. Incorporating stretching and muscle strengthening routines into your daily routine helps prevent muscle back pain in the long term.
What to do in case of muscular back pain?
When you experience muscular back pain, it is essential to act quickly while taking a gentle and thoughtful approach. Here are some key steps to follow:
Rest and pain management
Start by giving your back some rest, but avoid staying completely still for long periods of time. Use a heating pad or ice pack to help ease pain and reduce inflammation. If necessary, over-the-counter pain relievers can also offer some relief.
Stretches and Exercises to Relieve Muscle Back Pain
Once the acute pain has subsided, incorporate gentle stretches and targeted exercises that strengthen and loosen the back muscles, such as pelvic flexions or hamstring stretches. These movements help relax the muscles and improve blood flow to the affected area. If the problem persists, consider consulting a professional, such as a physical therapist, for specific exercises.
If you're looking for stretching routines to include in your office routine, check out our article: The 12 Best Office Stretches to Relieve Stress and Tension .
Prevent future muscle pain
To prevent recurrence, practice good posture, especially if you spend a lot of time sitting. Consider taking regular breaks to move and stretch your body throughout the day. Incorporating activities like yoga or Pilates can also strengthen your back and improve its flexibility, reducing the risk of future pain.
In conclusion, determining whether back pain is of muscular origin is based on careful observation of the symptoms and the circumstances in which the pain appears. Localized pain, felt as tension or stiffness, is often muscular, especially if it follows physical exertion or poor posture. However, it is essential to listen to your body and consult a healthcare professional if the pain persists, worsens or is accompanied by other unusual symptoms. Taking care of your back involves a combination of prevention, listening and, if necessary, appropriate intervention.
