Let’s get to the bottom of this annoying thing called back pain.
Maybe you’ve seen your back on an X-Ray or discussed it with your doctor, but you want to know what else is giving you back problems. Here are some possible factors that are easily forgotten but might be happening to you.
This is what I collected from the research. Don’t worry, this post won’t leave you empty-handed. I’ll give you some solutions that the research recommended for healing too.
First, let’s take a look at underlying causes of back pain that might be to blame.
Back pain factor 1: Growing up
You might say, “I shouldn’t have back pain at my age!”
Unfortunately, youth is no escape. Contrary to common belief, it’s not just in old age but during youth that a lot of back pain problems begin. For many people, back pain starts when you’re going through puberty.
Your susceptibility to back pain increases with growth spurts and bodily changes, and the worst of it is that if you had back pain as an adolescent, you are highly likely to suffer with it as an adult.
If wearing a heavy backpack as a teen caused to you have a bad posture, a couple of studies indicate that this is a key cause of back pain, too.
Eventually, back pain often intensifies the older you get, as your collagen decreases, and your back is prone to weaknesses.
So, what you’re dealing with now is likely to have started when you were a teen or young adult.
Back pain factor 2: Family history
Several studies reported that if your family history includes back problems, it’s likely you will get them too.
This could be due to a weakness or deficiency you’ve inherited that affects your spine or bones.
I’ve known people who have back problems because their muscles and bones are out of alignment, one leg is longer than the other, or they have a twisted pelvis. This is all genetic, sadly.
But this doesn’t mean you’re doomed to a bad back forever though. We’ll talk about solutions in a bit.
Back pain factor 3: Demanding physical activity
It’s not surprising that having a physically demanding job, strenuous exercise, excessive stretching and manual work are big culprits of a muscle pain in the back.
Exercise is essential, as we know. But over-exerting is easily done, and the strain eventually has a detrimental effect.
Back pain factor 4: Mental health problems
This is a surprising one.
Multiple studies reported that poor mental health is a key contributor to back pain. My eyebrows raised too.
One study found that anxiety, psychological distress, emotional disorders and behavioural disorders actually increased the incidents of a sore back in teens and young adults.
Another study confirmed this by showing that poor mental health as an adolescent increased the risk of thoracic back pain.
Even monotony, stress and the number of daily study hours were found to be significant factors causing lower back pain in adults. Combine these with a sedentary lifestyle and our mental health takes a hit without us knowing.
What then? Since our emotions translate into body language, my guess is that we slump at our desk for hours from boredom or tense up with stress.
That’s a connection I hadn’t seen before.
Back pain factor 5: Smoking
There’s a bit of disagreement about whether this is a cause.
One study found that smokers are more likely to have chronic back pain than a non-smoker. Heavy smokers in young adulthood in particular are more likely to have back pain according to another study.
But this study disagrees.
Another research paper presents both points of view – some authors found a strong correlation between smoking and back pain and others didn’t.
Take from this what you will. However, if you did smoke as a youngster or do now, it’s likely to be a factor causing your back pain.
Back pain factor 6: Poor lifestyle
Obesity, lack of exercise and bad posture can all be blamed for back pain too.
These don’t need much explanation. We know our backs need to be kept strong and in a good position to minimise pain.
Had enough of the bad news? Let’s take a look at how we can combat back pain.
Solution 1: Your doctor
Do you suffer with other problems that back pain is just a symptom of? Have you had an emergency back problem like a slipped disc?
If it’s serious, get your doctor to take a look at it and of course, emergencies need the hospital.
But tread carefully. Studies show that prescriptions for opioids are increasing in the UK, and they’re not helping at all. In fact, they often make back pain worse. Be wary of taking pharmaceutical prescriptions too readily – often, pharma companies sell them to doctors for big profit and ignore the side effects. This includes medication like steroids.
If you need medication, it’s recommended to begin with a non-steroidal anti-inflammatory drug (NSAIDs) at a low dose.
Solution 2: A chiropractor
Physical therapy in various forms is recommended for pain management by Traeger et al (2019), and spinal manipulation is one of them.
Chiropractors know the structure of your body well enough to identify weaknesses, misalignment, and sources of pain.
They can adjust your spine to its proper place using massage and pressure. Some use trigger point therapy too, which helps to release tension in the muscles around your spine.
They often prescribe exercises to support your back muscles and strengthen your spine. Helpfully, chiropractors also offer advice on which parts of your lifestyle can be changed to help your back and reduce stress.
A package deal, in other words.
Solution 3: Exercise
It’s in the statistics. Physical exercise combats chronic low back pain incredibly effectively.
Since a lack of exercise and over-exertion are both culprits of back pain, exercise should be moderate and low impact.
Some examples I found were swimming (including aqua aerobics) and strengthening exercises for legs, hips, back and abdomen. There’s a plethora of Pilates and back-strengthening classes you can find on YouTube.
Exercise will do wonders for your mental wellbeing too.
Solution 4: Willow bark
Here’s a natural painkiller shown to be as effective as NSAIDs for low back pain.
It really does take your pain away and works as an anti-inflammatory for your joints. It’s also antioxidant, antiseptic and immune boosting. That’s a powerful cup of tea.
You can buy some here.
Solution 5: A heat wrap
Several studies show that applying heat will get your pain down.
Here’s an example of a heat wrap. It is a relatively short-term solution but combined with exercise, it can sometimes be more effective than painkillers.
Sweet relief
I hope you have found some answers and relief from these insights.
I haven’t talked about specific ways to combat mental health struggles because these are so diverse and this takes a more tailored approach. Taking plenty of exercise, good food and rest is essential first, but you may also want to try some counselling, talking to a trusted friend or starting a journal.
If you want to know what your Creator says when you’re struggling with mental health problems, read what Jesus says in Matthew 11 v 28-29.
If you have any solutions or stories to share, let me know in the comments!
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