Back Pain: Back Pain Causes and Preventive Measures

Are you facing issues with Back Pain or Lower Back Pain? Want to know what causes Back Pain and how to treat Back Pain at home? Continue reading this blog and get useful information on what causes back pain along with crucial tips on how to avoid it.

Back pain is one thing most likely to elicit a twinge of sympathy from the hardest of hearts.

It is estimated that every person in the world will suffer from it in his/her lifetime – mild to serious, chronic or temporary.

You could get an attack at any point along the spine, especially the lower back area which takes on the maximum weight and stress. Most common causes: strain or bruising of muscles; sprain or injury to ligaments; and spasms when the injured muscle knots up as part of the body’s attempt to immobilize it to prevent further injury.

Other causes include osteoporosis, arthritis, a slipped disc, or even excessive gas, besides more serious causes like tumors, diabetes or kidney malfunctions that emerge in a doctor’s clinic.

Statistics show that back pain still plagues many of us and remains a leading cause of days off work and long term disability. Many put this down to excessive hours sat at desks and the general lack of quality activity in many of our lives. However, it does not take a huge amount of time to introduce activities that help prevent and manage back problems.

What Causes Back Pain

Our spine is an amazing structure made from 33 small bones called vertebrae, that are separated by discs of a soft jelly like substance and which is supported by series of interconnected muscles that interact with each other to stabilize the spine during movement. The discs absorb shock and allow nerve roots to leave the spine while the muscles hold us upright for all of our working day.

Back pain can be due to a muscle strain or spasm, it can be due to decreased space between the vertebrae or pinching and irritated nerves. Back pain can be the result of injury to the vertebrae or ligaments or the result of disease. Obviously, due to the varying nature of back pain, the first port of call should always be your GP to check that nothing serious is wrong.

Blame It On Your Lifestyle

An important factor and one that is entirely in you hands, is lifestyle. For instance, improper postures while sitting and sleeping, and carelessness during walking, stretching or playing, especially when you are overweight, are few common causes.

Grand illusions of being a Hercules incarnate and lifting heavy weights or improperly hefting them around are other frequent errors.

Bad posture is the biggest culprit. Desk jobs mean sitting for hours before computers where we unconsciously slump into odd positions.

Or twist our backs frequently while trying to reach for something behind or beside us, or stretch forward too far; too fast.

We also unconsciously slip into awkward positions while reading or watching TV sprawled on the bed or sofa.

Preventing Back Pain

Preventing back ache begins by encouraging strong core muscles. By ensuring the muscles supporting the spine are strong we reduce the risk of injury from activities such as lifting and bending.

One of the most effect ways of strengthening these muscles is with a device known as a FLEXI-BAR. Originally designed as a physiotherapists tool, the FLEXI-BAR is a simple, 5ft long, fibre-glass rod with a rubber hand-grip in the centre and 2 fixed end weights that vibrates when shaken.

By shaking the flexi-bar, the all of your supporting muscles are made to contract and relax at least 290 times a minute. This results in stronger, more efficient core muscles that keep the back stable.

While the exercise in itself can help with pain caused from muscle spasm a strong core reduces the chance of future muscle spasm. The good news is that vibration training with a flexi-bar is so effective that as little as 10 minutes 3 times a week can produce results.

Get yourself a FLEXI-BAR from HERE.

Sit Up

Chairs with gaps at the lower back level are deadly – avoid them.

And if you think you are invulnerable because you have that perfectly ergonomically designed chair; know this – most people unconsciously lean forward in such a way that their lower back moves away from the chair base and thus remains unsupported.

Get Up And Walk around

Sitting anywhere, anyhow, for long periods means that dangerous pressure points develop along the back. The load on you back is the highest when you are sitting, less while standing and least when you are sleeping.

The golden rule is to get up and walk around every 15-20 minutes.
When on a long drive, get out of the car, walk around, stretch you limbs after every two hours. While driving, the back of the car seat should not recline beyond 30 degrees and ideally the seat bottom should be tilted up slightly in front.

It’s Not A High

Avoid regular use of high heels – they hamper good posture, ruin you body’s alignment and hurt the back, feet and neck. Our feet are designed to bear the entire weight of the body evenly across their surface.

However, the feet and legs are placed in and unnatural position when you wear heels. Most of the pressure is transferred to the front of the foot.

Stressed Out

The modern-day stress epidemic is another factor since back pain can be psychosomatic. Stress/emotional problems both cause back pain and aggravate any existing pain. Yoga and meditation sessions are effective in such cases. (CHECK OUT OUR BLOG ON YOGA FOR BACKPAIN)

Weak stomach muscles heighten back strain and cause you pelvis to twist abnormally. Regular and proper exercise help tremendously since it keeps joints mobile, muscles conditioned and, more importantly, raises your pain threshold.

Don’t over Exercise

Doctors receive many back-pain patients who are victims of improperly-trained gym instructors or half-baked yoga teachers. Suddenly launching into heavy, unaccustomed activity is a sure recipe for disaster.

Reducing Back Pain

It is not surprising that back pain is something that often comes with ageing. Not only do our core muscles weaken, but gravity is constantly compressing our spine, making the disc smaller and reducing the space for nerves between the vertebrae.

This can be seen by the temporary loss in height experienced daily during our waking hours.

Studies show that we may lose between 1.3 and 1.9 cm during the course of average day due to the compressional effects of gravity. This can lead to back pain.

However, studies have shown that being safely and comfortably inverted on an inversion table results in a stretch that elongates the whole back and increases the distance between the vertebrae, that in turn reduces the pressure on the nerves and discs in the spine. This reduction in pressure can result in a reduction of back pain.

This is the most effective position for releasing pressure on the discs between vertebrae as even when laying down, there is compression pressure from ligaments in the spinal column acting like rubber bands.

Being inverted for just 10 seconds can result in 35% less back pain. The good news is that this has been found safe and effective for home use


Combining a routine to strengthen core muscles using the FLEXI-BAR and spending a few minutes each day on an inversion table should significantly reduce the risk of back pain associated with ageing and injury.

Due to the effective nature of inversion and vibration training this can be done without major lifestyle changes or demands on time.

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8 thoughts on “Back Pain: Back Pain Causes and Preventive Measures

  1. Most common problem faced by most of the people including me. Thanks bro this helped me! 👍🏻👍🏻

  2. Great blog. Back pain is one of the most common problem that most of us face. This information is of great help.

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