Do you suffer from back pain? You're not alone!
According to the insurance company Four out of five people suffer from lower back pain at least once in their lives. Lower back pain is often caused by poor posture.
It can have a significant impact on your physical and mental health. Back pain can transform simple daily activities into difficult tasks and lead to long-term complications if left untreated. That's why it's essential to understand the causes of back pain and adopt effective solutions to reduce your discomfort.
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 lumbago.
Back pain refers to pain located along the entire 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 primarily linked to poor posture. According to the French Ministry of Human Resources Development Centre ( CMVRH ), adults spend an average of 12 hours a day sitting on workdays and 9 hours a day sitting on non-workdays.
Maintaining poor posture while sitting for extended periods can lead to strain on the spine, muscles, and joints, as well as back pain. If poor posture is not corrected, it can cause serious back pain in the long term or even conditions such as scoliosis, kyphosis, or lordosis .
Furthermore, sleeping position can contribute to the worsening of back pain.
Poor execution of sports exercises
Certain sports, such as cycling or weightlifting, can cause back pain if performed incorrectly.
According to Kine sport , 40% of professional cyclists complain of lower back pain when they cycle.
Performing abdominal exercises with incorrect technique can also cause back pain. Therefore, it's important to always pay attention to your technique and posture to avoid back pain when doing abdominal exercises , cycling, or playing any other sport.
Sedentary lifestyle
A sedentary lifestyle is one of the main causes of back pain . According to ANSES , in France, more than a third of adults combine a high level of sedentary behavior with insufficient physical activity.
Indeed, a lack of movement and physical activity has a significant 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 menstruation due to hormonal changes, but also during pregnancy . Indeed, weight gain causes a shift in the center of gravity, which adds extra pressure to the spine.
Muscle tension related to stress can also be the cause of back pain.
Natural curvatures and pathologies
Natural curves of the spine, such as lordosis, kyphosis or scoliosis, can sometimes lead to lower back pain if they are accentuated or pathological.
Determining the severity
In some cases, it can be difficult to determine whether back pain is serious and requires medical attention. While we strongly recommend consulting a specialist, it's important to understand the nature of your back pain, to be able to identify the symptoms to watch for, and to differentiate muscular back pain from other back problems.
Pain occurring after a fall or trauma, fever, unexplained weight loss, or urinary or bowel problems are generally worrying signs.
How to relieve back pain?
Non-medical approaches
Natural tips
Natural remedies and old wives' tales can be effective in relieving certain backaches, such as hot water bottles, infusions, massages with essential oils or relaxing baths.
Physical exercise and stretching
Incorporating physical exercise and stretching into your daily routine is the best way to prevent and alleviate back pain. You can start your day gently with back stretches upon waking , then target tender areas with lower back stretches to relax your lumbar region and release tension.
Gentle sports for the back, 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 an essential role in preventing and relieving back pain.
Adopting an ergonomic workspace at the office and at home is a good start. Opt for suitable furniture and accessories, such as a Bloon Active Seat . and a footrest to promote good posture and reduce tension on the lower back.
Finally, to ensure good recovery and a good night's 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 his diagnosis, your doctor may prescribe anti-inflammatories, painkillers and analgesics while waiting to consult a specialist if the pain is too severe.
It can sometimes be difficult to know if back pain is serious or simply temporary. That's why it's important to be able to recognize the warning signs.
Consult a doctor immediately if you experience:
- intense back pain that persists despite rest.
- pain that worsens during the night,
- pain that radiates down the legs (like sciatica),
- numbness or loss of sensation,
- a loss of muscle strength,
- difficulties walking or moving around.
How to prevent back pain on a daily basis?
To prevent back pain at work and at home, you need to adopt good habits, as well as correct posture at home, in the office and during your sports activities.
Try to move regularly to stay active on a daily basis and prevent pain by avoiding prolonged sitting.
At work, an ergonomic workstation and good posture can make all the difference.
Adopting the right posture in everyday life and at work
Your posture has a direct impact on back pain.
Maintaining good posture on a daily basis is essential to prevent back pain.
At the office, where we spend long hours in a static position, posture is crucial for preventing lower back pain. That's why you need to adopt good habits and posture at your desk :
- Straight back,
- relaxed shoulders,
- feet flat on the ground,
- screen at eye level,
- knees at a right angle
- and pelvis well supported by your seat.
Strengthen your back through physical activity
A strong back allows you to stand well naturally and prevents musculoskeletal disorders.
We recommend that you engage in regular physical activity to strengthen your back. You can easily strengthen your back without equipment , thanks to simple exercises you can do at home.
If you don't have time to do physical activity, you can discreetly exercise at the office to maintain your back health.
Proper equipment to prevent back pain at the office and at home
An ergonomic workstation allows you to stay active in the office, combat sedentary behavior and prevent back strain.
For example, a sit-stand desk promotes alternating positions and working while standing at the office , using a Swiss ball at the office helps you improve your posture and strengthen your back, ergonomic keyboards and mice prevent unexpected pain.
In addition, at home, a good mattress designed for back pain promotes spinal support and posture during sleep to prevent pain.
Conclusion
Back pain is a common problem, suffered by many people, but it is 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 is possible to prevent and relieve back pain.
