Why Everyone Suffers from Back Pain (And How to Prevent It)

I get spasms, my partner has aches, her uncle has a slipped disc and my grandad has numbness. It seems like back pain has gotten into the roots of the family tree, and I assume it’s the same for everyone reading this. We all know someone who has a bad back.

It’s a global issue that affects individuals across all age groups and demographics. In 2020, approximately 619 million people worldwide experienced low back pain, a number projected to rise to 843 million by 2050 (Source: who.it) and It's estimated that up to 84% of adults will experience back pain at some point in their lives.

Which brings about the question:

Why does (nearly) everyone have back pain?

1. Sedentary Lifestyles

Modern routines often involve prolonged periods of sitting, whether at desks, in cars, or on couches. This inactivity leads to weakened core and back muscles, reducing spinal support and increasing susceptibility to pain. Additionally, poor posture during these extended sitting periods can strain the spine and surrounding muscles. (Source: odphp.health.gov)

2. Ageing and Degenerative Changes

As we age, the structures in our spine, including discs and joints, undergo wear and tear. This degeneration can lead to conditions such as osteoarthritis or herniated discs, resulting in pain, stiffness, and decreased mobility. (Source: niams.nih.gov)

3. Occupational and Lifestyle Factors

Certain professions and activities place repetitive stress on the back. Jobs involving heavy lifting, bending, or awkward movements can strain the back muscles and spine. Conversely, occupations that require prolonged standing or sitting can also contribute to discomfort if proper ergonomics aren't practiced. (Source: healthdata.org)

Working in a care home, you cannot avoid lifting the patient; you cannot avoid helping the patient, so you’re always using your back. Your muscles and your bones are getting tired. Working for 12 hours, it puts stress on your back. By the time you finish your work, your back is already tired. Working for 20 years, yeah my back is totally worn out.

Orlando, BackHug User

note: the BackHug in this image is an old version of the device (v2). Visit our 'Meet Our Customers' page to watch Orlando's full interview, along with many more users.

So, Can You Avoid Back Pain?

While it's challenging to completely prevent back pain, especially as we age, adopting proactive measures can significantly reduce the risk and severity. Below are 4 preventative measures that will help you lower your risk of developing back pain, and also help you manage symptoms if you do suffer.

1. Regular Stretching and Strengthening Exercises
   Incorporate daily stretching routines to maintain flexibility and reduce muscle tension. Strengthening exercises targeting the core and back muscles provide better support for the spine. (Source: mayoclinichealthsystem.org)

   
   

2. Ergonomic Adjustments
   Ensure that your workstation is set up to promote good posture. Use chairs that support the natural curve of your spine, position screens at eye level, and take regular breaks to move around. (Source: odphp.health.gov)

   
   

3. Healthy Lifestyle Choices
   Adopt a balanced diet rich in nutrients that support bone health, stay hydrated, and prioritize quality sleep to aid in muscle recovery and overall well-being. (Source: verywellhealth.com)

   
   

4. BackHug
   By treating the stiff joints in the back and reducing pressure on the nerves, regular BackHug sessions can help keep your spine mobile and reduce aches and pains throughout the body. A recent study has shown that just a 10 minute BackHug session can reduce stress and tension in the back by 36%. 

By understanding the common causes of back pain and implementing these preventative strategies, you can significantly reduce the risk and impact of back discomfort in your daily life.