If you’re someone who likes to stay active with lifting, running, or just keeping up with a busy life, back pain can be really frustrating. It can feel like it comes out of nowhere, and rest doesn’t seem to fix it.
The truth is, most back pain in active adults isn’t random. It usually comes from a few common, fixable issues.
Here are the top 5 causes we see and what you need to do about them.
- Problem: Poor load management
- This is basically doing too much too fast. Maybe the weather is great and you decide to get out and do a bunch of yard work after a period of inactivity. Or perhaps you’ve taken time off from the gym, and you’re ready to dive back in. Sharp increases in activity can be hard on a body that isn’t ready for it. You aren;t fragile, but your body does need to adjust.
Solution: Ease in and slowly progress
- Give your body time to build tolerance to load. You can use your best judgement here for how slowly to go.
2. Problem: Weakness
- When other muscles aren’t doing their job, the back muscles will often pick up the slack. They aren;t meant to do this, and it can cause some serious discomfort. Glutes, deep core, and other hip muscles really need to show up and show out for the back to be happy.
Solution: Build strength
- Research supports this claim over and over and over again- the stronger you are, the less likely you are to experience back pain. When in doubt, start there. Even better, a targeted exercise program that targets muscles that support your spine. Get that exercise plan from an experienced performance physical therapist.
3. Problem: Limited mobility
- Stiffness in areas above and below the low back can cause the low back to hurt. The hips and midback, especially, need to be able to move well. If those areas are stuff, the body is not gonna say to itself “I guess I can;t move that way”. It’s going to say “Oh, that’s ok. Low back will provide enough mobility to get it done.”
Solution:
- Keep your strength, keep your control, improve your mobility. Again, a great physical therapist can help you there.
4. Problem: Repetitive movement patterns
- If you are in a job that requires you to move in the same direction the same way over and over, back pain is possible. Bending, twisting, or even prolonged sitting can get you there.
Solution: Find ways to vary your movement (or prolonged positions)
- If you are at a desk job, get up and move every once in a while. If you are required to bend or twist a lot, work in some movement in the opposite direction in your training.
5. Problem: Pushing through pain
- You can try to push through, but it won’t go well. Ignoring issues early on only leads to a bigger problem and more pain.
Solutions:
- Address the issue early, modify activity as needed, and get good advice on how to move forward with a good plan.
The pain does not mean you need to stop moving. In fact, our only goal is to KEEP you moving. It likely just means something needs to be addressed. If you identify the correct root cause, safely build strength, and change how your body tolerates load, you’re on your way to kissing back pain goodbye!
If you’ve been dealing with back pain and you’re ready to move past it, click here to read about how IdealFIt treats your back pain to get you moving confidently and living pain-free.
Dr. Rachel Atufunwa, PT, DPT