7 Reasons You Have Back Pain

Back pain is one of the most common issues that we face in our lives, and it can come at any age and is not limited to age. There are so many reasons why you have back pain, and it could be a result of multiple rather than just one singular reason. To treat back pain in the short and long term, you first have to establish a causal factor. 

Back pain can come in many different forms, whether it’s upper back pain, lower back pain, all over, a dull ache on one side and so forth, but with some useful information, you will be able to establish a cause and, in turn, have the resources to change. It’s also important to note that back pain can come from lifestyle changes and medical and physical strain, which is useful when ruling out the options.

As mentioned, treatment varies, so depending on the reason, we can suggest some useful solutions.

Lack of Exercise

Going through general phases of being active and inactive is relatively normal, but prolonged periods of being inactive, for example, when you might not go to the gym, have daily walks or go out much on the weekend. This could come after being bedbound with the flu for a week or two, and with the lack of general movement, this can result in your muscles stiffening up and becoming much weaker, which can then result in back pain after simple tasks. 

Solution

Exercising as little as a 30-minute walk every day can do your muscles some good and keep them relaxed and working. After getting into the swing of things, you can move on to strength training, which in turn can improve your strength and can also improve your posture, which are mutually beneficial for your back.

How You Sleep

The way you sleep can also be a strong indicator of where the back pain is. It’s not uncommon for a lumpy bed or an awkward position to cause strain on our back muscles, leading to pain when we wake up or develop throughout the day.

Solution

Look at the bed itself first; whether you are sleeping on pillows that are too high or too low, your bed is lumpy. If this isn’t the case, then it’s likely how you are sleeping. Sleeping on your back flat is the best way to sleep, but for side sleepers, try placing a pillow between your legs, one arm under the pillow slightly, and the other arm wrapped over another pillow.

Overweight 

One of the most common causes of back pain is if you are overweight and it might not always be the case if you are a woman, as you might be slender but have mammary glands that can’t support your back so you might be ‘overweight’ for your height but not because of your diet.

Solution

Whether you look for faster solutions through plastic surgery or medication, or want to encourage a full lifestyle change, your back pain should diminish with the reduction of weight on your back. When it comes to mammary glands, your only solution could be a breast reduction. 

Smoking

What you might see as a social thing or a destressor can be the cause of your back pain. As you may already know, smoking causes damage to your cardiovascular health, which in turn has a negative effect on your back and neck. Nicotine also reduces blood flow to areas such as your spine, and therefore gradually makes your back worsen over time.

Solution

Quit smoking, vaping and any other form of nicotine.

Posture

Poor posture can increase back pain, among other health issues and even result in a hunched-over posture, which isn’t ideal. Poor posture can have such damaging effects on your muscles and nerves, leaving you in a constant state of pain. So whether you have poor posture while watching TV or working at your computer, you could be worsening your back pain.

Solution

Find exercises online to improve posture and remain aware of your posture when you are sitting down, sleeping and working.

Your Phone, Wallet and Handbag

It’s interesting to learn that people that keep their phone and wallet in their back pockets and sit on them can lead to not only poor posture but also pain. Something so little can result in a structural imbalance; even if it’s a very slight imbalance, it’s not the best for your body. 

The same goes for carrying around a heavy bag on one shoulder, which causes you to walk on a tilt.

Solution

Try to avoid having your phone and wallet placed in pockets, making things uncomfortable for you in the short and long term. When it comes to handbags and shoulder bags, when you can't avoid carrying heavy items, try a backpack alternative; this way, it evenly distributes the weight. While it’s not convenient, it reduces the impact on one side of your back.

Dehydration

The body runs on water, so we need to ensure we are constantly rehydrating and replenishing the water we are losing throughout the day. This is especially important if you are going to the gym or working outside in the heat. Dehydration can cause back pain because the discs in our back are there to take all of the shock, and located in the inner disc is a lot of water which, when dehydrated, can cause movement, strain and then pain, which isn’t ideal. 

So if you find yourself with back pain with no alternative solution, make sure you are drinking your 2 litres minimum.

Solution

Be sure to take electrolytes after exercising and replenish your fluids with 2 to 3 litres of water a day.

Overall, there are so many causes of back pain that you might not be aware of and simple lifestyle changes can ensure that you aren’t unintentionally hurting your back and being your own worst enemy. There are simple changes you can make, but if you find that back pain still exists, then try some pain management relief.