Back pain is an all-too-common issue that can significantly disrupt daily life, turning simple activities into debilitating challenges. If you're struggling with a nagging ache or restrictive pain, identifying why it's happening is the crucial first step towards lasting relief. This article will explore the most frequent causes of back pain, explaining their impact and how our expert Physiotherapy can guide you towards a life with less pain and improved movement. Poor Posture: The Unseen Strain on Your Spine In our modern lives, many hours are often spent in sustained positions - think of the time at your desk, behind the wheel, or even relaxing on the sofa with a tablet. Sustained poor posture, such as slouching or hunching, places an abnormal and often prolonged stress on your spine's muscles, ligaments, and the intervertebral discs that cushion your vertebrae. Three examples of scenarios that can lead to poor posture include: Office Ergonomics: Working for extended periods at a desk, especially if your setup isn't optimised, can lead to sustained loading on structures that aren't able to cope, resulting in pain, stiffness and other load related issues. Learn more at the Health & Safety Executive's guide to workstation ergonomics. Device Usage: Constantly looking down at laptops, tablets, and smartphones pulls your head forward, increasing the load on your neck and upper back, which can overload the muscles, change the way your body moves and cause pain around the spine. Driving: Long drives can also contribute, particularly if you have long commutes or professional drivers who spend hours behind the wheel of their HGV, taxi or other vehicle. Over time, this continuous strain can result in muscle fatigue, significant imbalances where some muscles become tight and others weaken, and an increase in joint stiffness and decreased range of movement. Eventually, this often translates into pain. Sedentary Lifestyle: When Inactivity Takes Its Toll Our bodies are designed for movement. A lack of regular physical activity and prolonged periods of sitting - a hallmark of a sedentary lifestyle - can lead to the deconditioning of your core and back muscles. These muscles play a vital role in providing support and stability to your spine. Three ways that inactivity can impact your body include: Weakened Support System: Muscles that aren't regularly used become weaker, offering less effective support to the spine. Reduced Flexibility: Prolonged sitting can cause the soft tissues around the spine to lose their flexibility, leading to increased stiffness. Increased Vulnerability: A deconditioned back is more susceptible to pain and injury when you undertake everyday activities that require a bit more effort. To combat these effects, consider the principle that "movement is medicine." Physiotherapy encourages safe and effective movement, helping to counteract the negative effects of a sedentary lifestyle. If you need some ideas on how to stay active, why not try these tips from the Chartered Society of Physiotherapy? Muscle Strain: The Price of Overdoing It or Lifting Incorrectly A common issue we hear is back pain that starts after a particular activity - perhaps lifting a heavy box or an awkward twist while gardening. This often points to a muscle strain, which involves the overstretching or tearing of muscle fibres, or a sprain, if ligaments are involved. Be mindful of the following causes of back pain to avoid injury: Improper Lifting Techniques: Using your back muscles to lift heavy items, rather than your legs, is a primary offender. Sudden, Awkward Movements: Quick, unexpected twists or turns can catch your back muscles off guard. Overexertion: Engaging in unaccustomed physical activity or significantly increasing the intensity or duration of your usual exercise without proper conditioning can overload your back muscles. Symptoms typically include localised pain in the affected area, tenderness to the touch, noticeable stiffness, and sometimes muscle spasms as the body tries to protect the injured area. While many strains can improve over time, Physiotherapy plays an important role in accelerating this recovery process. Improper Exercise Techniques: Good Intentions, Risky Execution Exercise is undeniably beneficial for overall health, including the health of your back. However, there's a crucial paradox: performing exercises with incorrect form can, unfortunately, become a significant cause of back pain and injury. It's a case of good intentions potentially leading to painful outcomes. Be vigilant of the following exercise pitfalls: Weightlifting with Poor Form: Lifting weights that are too heavy or using incorrect posture (e.g., rounding the lower back) can place enormous stress on your spine. Incorrect Technique in Classes or Sports: Poor form during gym classes, running, cycling, or other sports can lead to repetitive strain injuries. Overly Aggressive Starts: Launching into a new, strenuous exercise regime without gradually building up intensity and allowing your body to adapt can invite injury. These missteps can lead to acute muscle strains, ligament sprains, exacerbate pre-existing conditions, or even contribute to more chronic back problems over time. If you're not confident in your technique, then consider working with a personal trainer or coach to help you exercise with confidence. Underlying Medical Conditions: When Back Pain Signals More While many instances of back pain are mechanical in nature (related to posture, movement, or injury), it's also important to acknowledge that sometimes back pain can be a symptom of an underlying structural issue or a specific medical condition. Some common conditions include: Herniated Disc (often termed (incorrectly) a 'Slipped Disc'): This occurs when one of the cushioning discs between your vertebrae bulges out or ruptures, potentially pressing on nearby nerves. This can cause pain not just in the back, but also radiating into the leg (referred to as sciatica), along with possible numbness or pins and needles. Arthritis (e.g., Osteoarthritis, Rheumatoid Arthritis): Osteoarthritis involves wear and tear of the cartilage in the spinal joints, while rheumatoid arthritis is an autoimmune condition causing joint inflammation. Both can lead to pain, stiffness, and reduced mobility in the back. Spinal Stenosis: This condition involves a narrowing of the spinal canal, the space through which the nerve roots from your spinal cord pass. This compression can lead to pain, numbness, or weakness, often exacerbated by walking, standing for extended periods or moving in a certain direction. Scoliosis: This refers to an abnormal sideways curvature of the spine. Depending on its severity and location, scoliosis can sometimes contribute to back pain. If any such conditions are suspected, a thorough assessment by an experienced physiotherapist at Recover Physio, is essential for an accurate diagnosis. While these conditions may sound daunting, Physiotherapy offers a range of tailored management strategies aimed at reducing your pain, improving your mobility, and enhancing your overall function and quality of life. How Recover Physio can Unravel the Cause of Your Back Pain As you can see, the answer to "Why does my back hurt?" can be varied and complex. Effective and lasting treatment, therefore, hinges on a precise diagnosis - understanding exactly what is causing your specific pain. This is where the expertise of the Recover Physio team truly shines. Our Approach at Recover Physio in Norwich: Comprehensive Initial Assessment: We believe in taking the time to listen. Your first appointment will involve a thorough discussion about your symptoms, your medical history, your lifestyle, and what you hope to achieve. This is followed by a detailed physical examination to assess your movement, strength, and identify specific areas of dysfunction. Identifying the Root Cause: Our primary goal is to look beyond just the symptoms and pinpoint the underlying source of your pain. This commitment to finding the root cause is key to achieving permanent recovery, not just temporary relief. Personalised Treatment Plans: Once we have a clear diagnosis, we develop a treatment plan that is tailored specifically to you. This typically combines evidence-based 'hands-on' manual therapy techniques (such as joint mobilisation or soft tissue massage) with a bespoke programme of rehabilitation exercises designed to restore your movement, build strength, and improve function. Empowering Patients: We are passionate about patient education. We ensure you understand your condition, the reasons behind your pain, and the purpose of each part of your treatment plan. This empowers you to take an active role in your recovery and manage your back health effectively in the long term. Living with back pain can be frustrating and can significantly impact your quality of life. But you don't have to simply endure it. Understanding the cause is your first step towards taking control. Speak to a Therapist If you would like to discuss your condition to find out how we can help, you can speak to one of our friendly therapists based at our branches in Norwich. Our team is ready to listen and guide you on the best next steps. Alternatively, if you are ready to start your journey to recovery, you can book an Initial Assessment at one of our Norwich clinics at Princes Street or The Nest.