Wyles Daniel
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Lower back pain is often the result of poor habits repeated over time, rather than a single injury. Consistent stillness, strain, and inaction can each be damaging to long-term spinal health, but these factors often compound on one another. It is important to understand how these habits may contribute to chronic pain to avoid or mitigate lower back pain.
Lack of Motion and Spinal Weakness
Experts like Tom Denninger, DPT, OCS, FAAOMPT, and VP of Clinical Development at ATI Physical Therapy, identify lack of activity as one of the top contributors to persistent back pain. Sedentary society has introduced many benefits, but the prolonged static positions associated with inactivity place a different kind of strain on spinal tissues. Prolonged sitting or standing can cause spinal tissues to stiffen and become dehydrated. These issues, however, can be overcome through intentional movement.
A lack of motion or prolonged resting can contribute to a weak lower back, which is typically part of a weak kinetic chain. If an individual stands up by pushing their hands off their knees or feels stiffness when bending, they may need to strengthen their core and posterior chain. In such cases, it is crucial to work on strengthening the legs, which serve to support the spine as a whole.
“Two sayings come to mind,” Denninger shared. “‘Motion is lotion’ and ‘can’t go wrong with strong.’ Both activity and strength are protective against the development of persistent lower back pain. Moderate cardio and resistance training a few times per week makes a huge difference in looking after your back.”
Strain Without Strength
Simple manual activities, such as lifting or twisting, can result in accumulated strain. Without proper rest and conditioning, these activities don’t necessarily cause the body to get stronger; rather, they may contribute to spinal weakness. For those who engage in repetitive and strenuous activity, adding strength training is a necessity to support them.
Poor Ergonomics in Workspaces
Work environments rarely support ergonomics, which can increase spinal stress. Denninger emphasizes the importance of finding varying positions when sitting at your desk, whether it’s alternating between sitting and standing or using a walking pad, which can help keep your lower back active while working a 9-to-5. Furthermore, he also recommends investing in an ergonomic assessment to see if work conditions can be modified, which can go a long way to preventing lower back pain.
Ignoring Nutritional and Lifestyle Support
No single nutritional change is going to solve lower back pain, but there are a few diet changes that could benefit disc and muscle health. Proper hydration is key, but additional protein, calcium, vitamin D, and magnesium could each be positive additions to spinal health. In conjunction with lifestyle changes, a food-first approach supports tissue repair and resilience over time.
Making Changes for Long-Term Health
It can be a challenge to change one’s routine, but the culmination of tried-and-true habits may beat lower back pain in the long run. If daily activities involve long hours of sitting, a lack of strength training, and a poor diet, a change may be necessary. The aforementioned changes can help one get started, but a physical therapist may be able to help identify and shift habits before they lead to chronic pain.