Low back pain is a common condition that affects millions of people each year. It is one of the leading causes of disability worldwide. Studies show that 80% of adults are estimated to experience low back pain at some point in their life. But, only 10% of people find out the root cause of their pain.

Low back pain is usually caused by other medical conditions and can have many causes. In this blog, we’re going to describe in detail the top 3 common causes of low back pain and how they can be managed. 

Overview 

The back is a complex structure made up of many different muscles, bones, ligaments, and nerves. These parts work together to support your body. The back, especially the lower back, bears a significant amount of the body's weight during activities like walking, running, and lifting.  

The Top 3 Common Causes of Low Back Pain 

1. Strains and Sprains

Strains and sprains are common injuries that can occur during physical activity. Strains are pulls or hits to the muscle and tendon, while sprains are tears in the ligaments. 

What is a strain? 

A strain is a small tear or fracture in the muscle or tendon. This type of injury can happen when you do something too hard, too fast, or too frequently. Strains can also be caused by overexerting the back muscles, lifting heavy objects, or a sudden change in posture. A strained back usually feels sore, tight, or achy. 

What is a sprain?

A sprain is an injury to the ligaments. It's a type of injury that results when the ligaments that hold the spine together are stretched or torn. Sprains are often caused by a sudden movement. 

Symptoms of a back sprain include pain and tenderness in the back, stiffness and swelling around the spine, and difficulty moving your limbs. 

2. Arthritis

Arthritis is a common disorder that affects your joints. It is most common in the feet, hands, knees, hips, and lower back. People who suffer from arthritis often experience pain and inflammation, making it difficult to move or stay active. 

Osteoarthritis or "wear and tear” arthritis is the most common form of arthritis that affects the spine. It is a condition where the cartilage that cushions the bones in the spine gradually breaks down. This can be caused by several factors, including poor posture, weight gain, and age. 

3. Osteoporosis

Osteoporosis is a condition in which the bones lose their density and strength. This can lead to low back pain, which is one of the most common complaints among people over the age of 50. 

Bone loss happens gradually. And as you age, your bones become less dense, which can make them more susceptible to fracture. Osteoporosis is a problem that affects both men and women, but it’s more common in women. 

Some factors that can increase your risk of developing osteoporosis include:

• Family history
• Age
• Body frame size
• Sex
• Lifestyle choices
• Medical conditions and treatments

Tips to Reduce Your Risk of Low Back Pain

Low back pain can be a debilitating condition. Fortunately, there are many things you can do to reduce your risk of developing this condition. 

1) Always use proper form when stretching. Stretching until the muscle feels painful is not recommended because it will only aggravate the injury. 

2) Don't twist your spine while sitting or standing. Twisting your spine can cause compression on your spinal cord, which can lead to lower back pain. 

3) Make sure you exercise regularly. Exercise helps improve blood flow and circulation throughout your body, which reduces the risk of injuries and diseases.

4) Avoid heavy lifting and bending over if you have lower back pain. Lifting weights and performing other physical activities that require you to bend over or lift heavy objects can put pressure on your back.

5) Maintain a healthy weight. Obesity is a contributing factor in the development of low back pain. 

6) Avoid sitting for long periods. This can lead to muscle tension and pressure in the lower back. 

7) Maintain good posture. This means keeping your head and neck aligned and avoiding a hunched-over position.

8) Eat a balanced diet. A balanced diet includes foods from all five food groups: fruits, vegetables, grains, dairy, and protein. Food from each group provide important nutrients that can help protect your back.

Low back pain is a widespread problem, affecting millions of people each year. If you're experiencing back pain, it's important to know the most common causes. By understanding the root cause of your low back pain, you can start to address and treat it before it becomes chronic.