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Back pain is a common issue, with around 80% of people in the US experiencing it at some point in their lives. The back muscles are a complex network that supports the body and enables movement and breathing. Given their central role, it is not surprising that back muscle injuries are a common cause of back pain. Strains and sprains are the most frequent injuries, often caused by overuse or incorrect lifting. Other causes of back pain include spinal fractures, disk problems, and conditions like arthritis and osteoporosis. Back spasms, which can be extremely painful, are another common symptom. They can be caused by a variety of factors, including poor posture, overuse, dietary deficiencies, stress, and trauma.
| Characteristics | Values |
|---|---|
| Common causes | Strains and sprains, spinal fractures, disk problems, posture problems, muscle spasms, stress, arthritis, structural problems |
| Symptoms | Muscle pain, tightness, weakness, bruising, skin discolouration, loss of bladder or bowel control, odd sensations, numbness, loss of balance, loss of sensation in a limb |
| Treatment | Rest, physical therapy, medication, ice, heat, muscle relaxants, massages, stretches, exercise |
| Prevention | Evenly distribute weight throughout the spine, maintain a healthy posture, avoid lifting heavy objects or ensure you lift safely |
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Strains and sprains
Back pain is a common issue, often caused by injuries to the back muscles, which support the torso and enable movement and breathing. The back muscles are a complex network that helps with everything from lifting heavy objects to sitting on the couch. Given their extensive use, back muscle strains are common. Strains occur when muscles or tendons are injured, often from overuse or incorrect lifting, causing the muscle fibres to stretch beyond their limit and tear. This can result in muscle pain, tightness, weakness, spasms, and bruising.
Sprains, on the other hand, are injuries to the ligaments and joint capsules. Like strains, they can cause pain, tenderness, and weakness. Common sites for sprains include the thumb, ankle, and knee. Both sprains and strains can result in inflammation, characterised by swelling, redness, and tenderness. Acute soft tissue injuries occur within the previous 72 hours and are typically sudden, while chronic soft tissue injuries have been present for at least three months.
Treatment for sprains and strains often involves PRICE therapy: Protection, Relative Rest, Ice, Compression, and Elevation. Relative rest entails avoiding activities that worsen pain while remaining gently active. It is important to avoid heat, alcohol, running, and direct massage for the first 72 hours, as these can increase swelling. Most soft tissue injuries heal within a few weeks, but severe cases may take months. Hamstring strains, for example, have an average recovery time of three weeks, while lateral ankle sprains average around 2.5 weeks.
To prevent further damage, strenuous exercise should be avoided for up to eight weeks after a sprain or strain. For ongoing issues or severe injuries, it is recommended to consult a healthcare provider, who can advise on treatment options, including physiotherapy.
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Poor posture
To prevent back pain, it is important to improve your posture. Posture is the way you hold your body while standing, sitting, or performing tasks like lifting, bending, pulling, or reaching. If your posture is good, the bones of the spine, or vertebrae, are correctly aligned. You can improve your posture by practicing some imagery and a few easy exercises. For example, think of a straight line passing through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to the top of your head is pulling you upward, making you taller. Try to hold your pelvis level and don't allow your lower back to sway.
If your pain coincides with the start of a new job, the use of a new office chair or car, subsides after switching positions, and/or is worse during certain times of the day, it is likely that poor posture may be the cause. If your back pain is not relieved or improved after suggested postural changes, it is advisable to visit a doctor to get an accurate diagnosis of your back problem.
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Back spasms
There are several possible causes of back spasms, including:
- Not using your muscles enough: Sitting too much, poor posture, lack of exercise, or rarely using back or stomach muscles can cause weakness and spasms.
- Using your muscles too much: Athletes and those who do heavy lifting may experience back spasms due to muscle strain and overuse.
- Dietary issues: A lack of water, potassium, and/or calcium in the diet can contribute to back spasms.
- Mental/emotional health issues: Anxiety and stress can tense up muscles, leading to spasms.
- Trauma: A fall or car accident can injure the back and cause spasms.
- Underlying anatomical issues: Spinal problems, such as a herniated disc or spinal stenosis, can put extra stress on the back muscles and lead to spasms.
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Disk problems
Back pain is a common issue that many people experience at some point in their lives. One possible cause of back pain is problems with the disks, which act as cushions between the vertebrae in the spine. Disk problems can lead to pain and other symptoms, and in some cases, the pain can be intense and debilitating.
One common disk problem is a herniated disk, which occurs when the soft, gel-like center of a spinal disk pushes through a tear in the tougher outer ring. This can put pressure on nearby nerves, resulting in pain that may radiate down the leg (sciatica) or the arm, depending on the location of the herniated disk. Another disk issue is a bulging disk, where the disk's outer ring is weakened and allows the soft center to bulge out, potentially pressing on nearby nerve roots and causing pain. In some cases, a bulging disk may not cause any pain if it's not pressing on a nerve.
Degenerative disk disease is another disk problem that can lead to back pain. This is not a disease per se, but a term used to describe the natural changes in your spinal disks as you age. As disks dry out and weaken over time, they can become less effective at cushioning the vertebrae, leading to pain and discomfort. This condition can also put extra pressure on the joints of the spine, causing inflammation and pain.
Additionally, disk problems can also arise from injuries or accidents. For example, the force of a car accident or a fall can damage the disks and lead to pain. In some cases, an injury can cause a disk to shift out of place, leading to a condition called disk displacement or a slipped disk. This can put pressure on the spinal nerves, resulting in pain that may radiate to other parts of the body, depending on the location of the displaced disk.
It's important to note that back pain caused by disk problems can often be managed and treated effectively. Treatment options may include physical therapy, medication, and in some cases, surgery. It's always advisable to consult a healthcare professional for a proper diagnosis and treatment plan tailored to your specific condition.
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Stress and anxiety
Anxiety disorders can lead to decreased physical activity, contributing to chronic discomfort in the back. The nervous system becomes hypersensitive, causing central sensitization, where the body has a heightened pain response. This can result in muscle spasms and stiffness. The symptoms of anxiety and back pain can create a vicious cycle, with tense muscles from stress causing pain, which then feeds into anxious feelings.
Practicing relaxation techniques, such as deep breathing, meditation, and progressive muscle relaxation, can help reduce stress and promote muscle relaxation. Social support, mindfulness, and spending time outdoors in nature are also effective stress relievers. Additionally, regular exercise, stretching, and maintaining good posture can alleviate back pain.
If stress-related back pain is left unaddressed, it may worsen over time. Seeking professional help from a healthcare provider, such as a physical therapist or counsellor, is recommended to manage both stress and back pain effectively.
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Frequently asked questions
Strains and sprains are the most common causes of back pain. This can be caused by overuse of a muscle, lifting something incorrectly, or prolonged, repetitive movements. Back pain can also be caused by spinal fractures, disk problems, posture problems, and stress.
Symptoms of back pain include muscle pain, tightness, and weakness, spasms, and bruising or skin discolouration. Back pain can also cause odd sensations, numbness, or weakness on one side of the body.
Back pain can often be treated with rest, physical therapy, and/or medication. At-home treatments like ice, heat, muscle relaxants, massages, stretches, and consistent exercise can also help.
