5 Simple Tips for Keeping Back Pain Gone

Almost half of U.S. adults (39% according to the CDC) suffer from back pain. With the prevalence increasing as we age – folks over age 65 are more likely to experience back pain than any other age group. Economically speaking – back pain accounts for roughly $50B annually – and is the number one cause of missed work days – 83 million each year according to the National Council on Aging (NCOA).

Given these staggering figures, you might think the title of this article is nuts. If it were that easy to get rid of back pain on your own – why do so many suffer? Well – that is the million dollar question (or rather $50B question). The problem is that the traditional medical approach focuses on symptom management rather than addressing the underlying causes of back pain. This oversight leads to persistent discomfort and recurring issues for many – because the underlying, root cause is never properly addressed.

So what is the root cause of most back pain?

Eighty percent of back pain is what we call “mechanical” in nature. That means it comes from poor or imbalanced movement habits and postures that are years in the making. This also explains why back pain shows up a lot more in older populations. The root cause of back pain is rarely structural (aka: bulging discs, stenosis, arthritis, etc). Those structures, and structures around the stenotic or arthritic joints, become irritated because of the poor movement habits that slowly wreak havoc on your body. They don’t typically cause problems all on their own. How do I know? Because more than 60% of older adults with zero back pain will have one or more of these findings on their MRI.

The good news is that since most back pain is due to poor movement and postural habits – you can alleviate it with some good movement and postural habits. Here are 5 simple tips for keeping back pain gone on your own:

1. Stop Sitting So Much

Sitting puts a surprising amount of pressure on your spine – even if it feels good in the moment. Compressive forces on your spine increase by 40% when you sit – and even more if you’re slouching. Over time, this pressure can unknowingly aggravate your spinal ligaments and discs without you even realizing it.

One of the simplest ways to counteract this is by breaking up your sitting time. Set a timer to stand up and move every 30 minutes. Even a quick stretch or walk around your office can make a big difference. By interrupting prolonged sitting, you’ll reduce the cumulative stress on your spine and keep your back healthier.

2. Walk More

Walking is one of the best activities for your spine. It promotes mobility, improves blood flow, and acts as a natural lubricant for your spinal structures. Regular walking also helps prevent tightness in your hips, which can aggravate your back due to abnormal forces on your pelvis and spine.

Aim for at least 10-15 minutes of walking each day. If you’re dealing with back pain, start with short, gentle walks and gradually increase your duration and pace. And focus on maintaining good posture while walking. If walking even short bursts continues to aggravate your back – then it’s time to talk to a mechanical back pain specialist who can help you sort out why.

3. Vary Your Posture

Did you notice that I didn’t say: “maintain good posture”?. That’s because maintaining perfect posture all the time is quite impractical and not very realistic. The truth is – no posture is perfect if you stay in it too long. Even the best looking postures can lead to stiffness and discomfort over time.

Instead of obsessing over perfect posture, aim to vary your positions throughout the day. Your spine is made to be quite resilient – and a healthy spine can tolerate any posture (even bad posture) for a short amount of time. So if you’re sitting or slouching – be sure to move around and change your position. If you’re standing for a while – try shifting your weight side to side. Your spine wants to keep moving – so finding opportunities in any position is going to be beneficial.

4. Strengthen Your Core

Your core muscles include your abdominals, obliques, and glutes – and they provide support and stability for your spine – and go a long way in preventing back pain. But when these muscles are weak, your spine takes on more stress, thus increasing your risk for pain and injury.

Pilates is one of the best overall ways to strengthen your core while also promoting good spinal movement and mobility. But exercises like bridges, planks, and full body functional exercises are also effective for targeting your core. Incorporating core strength into your routine a few times per week will not only help your back feel better – but it goes a long way in preventing future back pain episodes. If exercising or strengthening your core hurts your back pain – then you should seek the help of a mechanical back pain specialist who can help you get back to moving and exercising naturally, and without procedures or cortisone shots.

5. Education is Power

There’s a lot of misinformation out there when it comes to both diagnosing and treating back pain. So one of the most important steps you can take is to educate yourself on this. You’re already off to a good start because you’re reading this article. But the second most important thing to keep in mind is to never let your MRI or X-ray alone make a diagnosis and dictate your treatment plan. I’ve already alluded to this concept previously – but structures in your spine rarely cause problems spontaneously. They get irritated over several years – but it’s not the structure itself that’s the problem. When you are educated on this nuanced concept – you’ll realize it’s possible to treat back pain on your own – and are less likely to become a victim of unnecessary procedures, cortisone shots, and back surgery.

Just remember – 80% of all back pain is mechanical – and comes from poor movement patterns, habits, and postures over several years. The solution lies in correcting these movement patterns and habits – and for the most part – they are very “correct-able” and reversible. A mechanical back pain specialist is the best person to help you with. They are experts in back pain and won’t rely on MRIs or X-rays to dictate your treatment plan.

Local to Portsmouth, NH?

Consider speaking to one of my back pain specialists by clicking here.

Dr. Carrie Jose, Physical Therapy Specialist, and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH, and writes for Seacoast Media Group. If local to Portsmouth, NH, and looking for help – request a FREE Discovery Visit with one of her Specialists by CLICKING HERE.