Back pain – by this we often mean low back pain – is very common worldwide and difficult to prevent completely. Indeed, some estimates claim that around 80% of the population will experience back pain at some point during their lives. However, there are a number of things you can do to reduce the risks of developing disabling back pain.
Most acute (happening suddenly) back pain is caused by simple sprains (damage to ligaments) or strains (tears in tendons or muscles). Both can occur from such actions as lifting weights with poor technique, lifting weights that are too heavy, overstretching, twisting suddenly or even seemingly innocuous movements. Usually, backs recover from such injuries without major intervention.
Chronic pain (lasting months or years) can result from acute back pain that does not get better or from poor lifestyle habits that eventually take their toll. Research shows that there is often no identifiable “physical” cause for this pain. Furthermore, statistics show that this type of back pain can have very many negative effects on the sufferer’s quality of life. Suffice it to say, prevention really is better than any amount of cure.
You don’t have to be a professional weightlifter to risk back pain. There are many everyday ways and situations in which people can develop it, some examples being:
- in the workplace, whether the occupation is physically demanding or sedentary
- during leisure time involving long periods of immobility / poor posture such as watching television or staring at a mobile
- studying at home without a suitable workstation
- caring for relatives at home – particularly when moving and handling
- having a poor diet / carrying too much weight
- housework – even using a hoover needs technique!
Despite the many potential causes of back pain, there are some general principles to follow that reduce risks. Although much of it is common sense, many of us with our busy lifestyles take shortcuts and easy options. On our site you will find information on such things as the importance of good posture, whether sitting or standing, the need for regular movement of your spine, the advantages of a healthy lifestyle including exercising, diet and maintaining a healthy weight.
Why not start by watching some NHS videos, produced in association with InstructorLive, using the links below (opens YouTube) or by visiting our library of articles and factsheets and start caring for your back.
NHS – InstructorLive: Back Care Class 1 – Improving the strength and flexibility of muscles that support the back. Intensity Level 1 / 5
NHS – InstructorLive: Back Care Class 2 – Improving the strength and flexibility of muscles that support the back. Intensity Level 1 / 5
NHS – InstructorLive: Back Care Class 3 – Improving the strength and flexibility of muscles that support the back. Intensity Level 1 / 5
NHS – InstructorLive: Back Care Class 4 – Improving the strength and flexibility of muscles that support the back. Intensity Level 1 / 5
NHS – InstructorLive: Back Care Class 5 – Improving the strength and flexibility of muscles that support the back. Intensity Level 1.5 / 5
NHS – InstructorLive: Back Care Class 6 – Improving the strength and flexibility of muscles that support the back. Intensity Level 1.5 / 5