“What is causing my back pain?” “What can I do to get out of pain?” “How do I keep this pain from coming back?”

These are daily questions that we get from new patients, our social media following, and emails from around the world. There is something in common with each of the people that ask these questions: They want to be active and they can’t figure out what is causing them pain.

This blog will cover the six most common reasons people get low back pain and provide you with some suggestions on how to reduce it.

What Are the Causes of Back Pain?

1. You Sit Too Much

In todays’ society, a majority of people sit for 8 hours straight at least 5 days a week. This is one of the leading causes of back pain today.

Excessive sitting and long work days lead to tightness and muscle weaknesses. The hip flexors get extremely tight when you sit for an extended period of time. When you are seated, your back is either overly arched or rounded, which can lead to discomfort and pain.

2. Previous Injuries

Were you ever involved in a car accident or did you fall and hurt yourself? Did you ever break your foot or tear a ligament in your knee? Think about any past injuries that may not have been completely taken care of to determine the root cause of your back injury. Over the years, these injuries can combine and cause low back pain.

If you injured your knee and did not regain full and proper motion through physical therapy and/or chiropractic work, then you will continue to move your knee in a manner that does not align with the rest of your body. This imbalance will lead you to overcompensate, leading to low back pain. If this is the case, you should address this muscle imbalance or injury first.

3. Picking Up Objects Incorrectly

Think about how many times you bend over to grab something from the ground, a low desk, or a chair. Now think about what your back does when you bend over. Do you round your back? If you have been rounding your back for years to pick things up, you probably have some weakened, degenerative, or bulged discs in your lower back.

Maintaining a flat back is CRUCIAL for protecting your spine, your joints, and the musculature of your back. Check out this deadlift blog to learn how to properly and safely lift objects like shoes, books, boxes, potted plants, or a bag of concrete.

4. Improper Weightlifting Techniques

This falls in line with number 3, except this time you are probably doing the same lazy lifting motions with heavy objects. The deadlift blog will hopefully clear some things up for you and improve your technique. If you think you have great lifting technique, then why is your back hurting? If you properly engage the glutes, core, and shoulder blades, then you will greatly reduce motion in the spine, thus reducing pain.

5. Not Addressing Dysfunctional Movement Patterns

Do you have a sharp pain on the right side of your low back? You were probably diagnosed with a SacroIliac Joint out of place and received adjustments and massages in the area that may have helped temporarily, but (we assume) it came back.  Many people make the mistake of chasing their pain without addressing the tight or weak muscles around their hips, low back, and core. Correcting your dysfunctional movement patterns and strengthening your weak muscles will help prevent your injury from coming back.

6. Lack of Exercise

If you have back pain, it is better to move and do body weight exercises and cardio than to just sit around and wait for it to get better on its own! Loosen up muscle tissue, get your blood flowing, and allow your body to stay strong. Avoid exercises that are unbearable, but stay active in one way or another.

If you need back pain relief, contact us online today to see how we can help.