Our trainers are often asked: Why do I have lower back pain on the right/left side, or nerve pain in my lower back? They’re also asked what exercises might be recommended in a treatment plan for lower back pain.
Unfortunately, there’s no single answer—your back hurts because… and so you should do these exercises. Why? Because back pain can be caused by several different factors.
Here are the two main causes of lower back pain:
1. Poor posture and staying in one position for long periods of time
Prolonged sitting or standing can lead to posture problems, which can eventually result in lower back pain. When the body remains in the same position for a long time, posture problems can develop, placing uneven strain on the back muscles and spine. For example, sitting in one position for a long time can put strain on the muscles of the spine and pelvic region, which in turn can cause lower back pain.
However, standing can also cause lower back pain, especially when done for long periods without breaks. When standing, body weight is concentrated on the legs, and the muscles supporting the spine must balance that weight. If these muscles become fatigued or weak, it can lead to spinal instability and painful trigger points in the back.
In addition, prolonged sitting or standing can lead to weakening of the body’s muscles, which in turn is often a cause of lower back pain. When a person remains motionless in one position for a long time, the muscles aren’t used as much as they should be, causing them to weaken. This can lead to spinal overload and pain.
Therefore, if you have to sit or stand in one position for long periods, it’s important to try to change your posture regularly to relieve tension in your back muscles. It’s also a good idea to take breaks and do some stretching to keep your back muscles strong and flexible. This can help you prevent lower back pain. Note: Check out these ideas for staying active while working in the office!
2. Stress
You’ve surely heard a lot about the negative effects of stress on your health. But did you know that stress can be one of the reasons why your lower back hurts? This is because long-term stress often causes muscle tension in the body—especially in the back muscles—which can eventually lead to lower back pain.
When the body is under stress, it releases the stress hormone cortisol, which can increase muscle tension and cause trigger points in the back. Stress is also often accompanied by poor posture and muscle tension. For example, a person under stress may be tense throughout their body all day long, including their back muscles.
In addition, stress can also cause the body’s muscles to weaken. When a person is stressed, they also tend to neglect other basic health principles. These include a healthy diet and exercise. The latter, however, is a clear cause of weak back muscles. Weak muscles increase the risk of injury.
Therefore, it is important for people to manage stress and relieve tension in their back muscles through regular stretching exercises and relaxation techniques. It is also recommended that you not forget to pay attention to a healthy diet and physical activity.
Other common causes of back pain:
Of course, there are other causes as well. Among the most common are injuries. Falls, lifting injuries during workouts, or poor posture—even when lifting heavy objects at home or carrying children—can all lead to lower back pain. Age-related factors also play a role. Aging increases the risk of lower back pain because the spine and back muscles weaken with age. This leads to a higher risk of injuries and the resulting lower back pain. However, medical conditions, including scoliosis and arthritis, can also be factors.
Lower back pain can vary in intensity and duration, and it can occur suddenly or develop gradually over time. If lower back pain persists for a long time or becomes unbearable, it’s important to see a doctor to determine the cause of the pain and begin appropriate treatment.
However, the best treatment is prevention! A healthy diet and daily physical activity are definitely key. In June, we’re launching a new challenge, which focuses specifically on relieving and preventing back pain. Find the exercise routine that works best for you so you can enjoy every workout!
