5 Common Habits That Might Be Causing Lower Back Pain

If you’ve ever dealt with lower back pain (LBP), you know it’s not just a simple ache—it can be a complex beast that affects your day-to-day life. As a physiotherapist with a keen interest in chronic pain management, I’ve seen all sorts of theories and treatments come and go. And let’s face it, when it comes to lower back pain, the root causes can be as varied as the treatments available.

Here’s something you might find surprising: a good number of us walk around with bulged discs without any pain. Yes, you heard that right. This just goes to show that our understanding of back pain isn’t as straightforward as it seems. It’s a murky territory where even the best of us can find it tricky to pinpoint exactly what’s wrong.

That said, there are some everyday habits that might be contributing to that nagging back pain. And I’m not just throwing random suggestions at you—I’m talking about common activities backed by plenty of research and clinical observations that could be silently wreaking havoc on your back.

1. The Sedentary Trap

Modern life has many of us glued to our seats—whether it’s binge-watching our favorite series, crunching numbers at work, or just scrolling through social media. But here’s the kicker: sitting too much can lead to serious back problems. When you sit, the load on your spine increases, and maintaining this position for too long can stress your back muscles and spinal discs. Even more so if your posture is less than ideal (we’ve all been there, slouching over our laptops!).

What to do about it: Mix it up—stand, stretch, or take a quick walk. Your back will thank you.

2. Weak Core and Glutes

You’ve probably heard the advice to strengthen your core for better back health. Well, it’s not just talk. A strong core and glutes support your lower spine. When these muscles are weak, your spine takes the brunt of everyday activities, leading to stress and pain.

What to do about it: It’s not about having a six-pack or buns of steel—just a solid, functional core and posterior chain that can handle the loads you throw at it daily. Consider exercises that target these areas without straining your back. And no, you don’t need to hit the gym hard—simple, consistent home exercises can do wonders.

3. Overdoing It

While regular exercise is critical for maintaining a healthy back, overdoing it or using incorrect form can backfire—pun intended. High-impact activities or lifting heavy objects without the correct technique can strain your back muscles and ligaments. It’s all about balance and knowing your limits.

What to do about it: Make sure to learn the proper form, especially if you’re doing weights or engaging in sports that require a lot of twisting or heavy lifting.

4. Neglecting Mental Health

The connection between mental health and physical health is well-documented, and back pain is no exception. Stress, anxiety, and depression can all manifest physically in your lower back. It might sound far-fetched, but it’s true—the way you feel can affect how you feel physically. Managing stress and addressing mental health issues can be just as important as physical therapies for your back.

What to do about it: I do a simple 4-7-8 breathing exercise to release stress from my body. If you’re struggling to fall asleep, a magnesium glycinate supplement before bedtime will help you relax and relieve anxiety.

 

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5. Ignoring Your Body’s Signals

Lastly, one of the most common mistakes is ignoring what your body is trying to tell you. Minor back discomfort can quickly escalate into severe pain if not addressed. Listening to your body and seeking appropriate care at the first sign of trouble can prevent a minor issue from becoming a chronic ordeal.

Back pain might seem like an inevitable part of life, but it doesn’t have to be. By understanding and adjusting some of your daily habits, you can take significant strides toward not just managing but preventing lower back pain. Remember, each person’s back pain is unique, so consider consulting with a healthcare provider to tailor an approach that works best for you.