Common causes of back pain

Most people with back pain do not have any significant damage to their spine. The pain comes from the muscles, ligaments and joints. Some common causes of back pain include:

• Arthritis – osteoarthritis and ankylosing spondylitis are two forms of arthritis linked to back pain.
• Muscle and ligament strains – weak muscles and ligaments are unprepared for sudden or heavy loads and are easily injured. Lifting a heavy load the wrong way, an unusual bout of exercise or even bad posture over a period of time can hurt soft tissue.
• Osteoporosis – fracture of the vertebrae due to osteoporosis. Osteoporosis is a disease characterised by thinning of the bones. The vertebrae can become so porous and brittle that they break easily. Pain is due to the fracture.
• Sciatica – the nerve that runs from the lower back into the leg is compressed by a bulging intervertebral disc, causing pain.
• Stress – one of the side effects of stress is increased muscle tension. This can lead to fatigue, stiffness and localised pain. Constantly tight muscles can create imbalances in a person’s posture that may cause misalignment of the spine.

More persistent back pain may be associated with arthritis of the facet joints and degeneration of the discs. However, people with this condition may not experience any pain.

Lifestyle factors contribute to back pain

Most cases of back pain are exacerbated by lifestyle factors, including:

• Lack of exercise
• Being overweight or obese
• Leading a sedentary life
• Poor posture
• Stress
• Bad work practices.

Preventing back pain

In most cases, back pain can be prevented by making a few lifestyle changes. Some suggestions include:

• Exercise regularly – this is important to improve posture and increase muscle support of the spine. Try walking instead of using the car. Work towards doing 30 minutes of gentle exercise each day. This can be broken into shorter periods for equal benefit.
• Lift and carry safely – if you are picking up a heavy load: squat down, hold the object as close to your body as practical and lift by using your legs, keeping your back straight. Get some help from another person or use equipment (such as a trolley) if the load is too heavy to manage comfortably on your own.
• Maintain a healthy body weight – being overweight or obese puts extra strain on your back.
• Be aware of your posture – consider your posture, particularly in seated positions such as when driving or sitting at a desk for long periods of time. Don’t slump, keep your back upright and use support where necessary (such as a lumbar support cushion or footstool).
• Take regular breaks – when driving, standing or sitting for long periods of time, take a break at least every hour. This will help change the position of your joints and loosen your muscles. Include a short walk and a few stretches as part of your break.
• Relax and manage your pain – learn some relaxation techniques to reduce stress levels and related muscle tension. Try massage, heat or cold packs and gentle exercise. Seek advice from a physiotherapist.
• Change your mattress – surfaces that are too soft or too hard can aggravate a sore back. Avoid sleeping on your stomach.