06/03/2025
Feel like something is holding you back? 🤔
There are many different causes for chronic lower back pain, but up to 90% of cases are considered "non-specific" meaning there is no underlying disease or condition causing the pain!
In these cases, the pain is linked to excessive mechanical stress on the body's soft tissues, including muscles, tendons and ligaments. 😣
Non-specific lower back pain has been linked to the following risk factors:
1. Sitting for long periods 💻
While sitting may seem like a low impact activity, sitting actually exposes our spine to prolonged flexion forces which can overload the tissues at the rear of our vertebrae.
2. Inactive lifestyle 🛋
Movement promotes muscle contraction and the movement of blood throughout the body. Both of these are important factors in keeping our soft tissues strong, mobile and resilient.
3. Heavy manual labour 👷♂️
Heavy strenuous lifting, particularly associated with an individual's work, may expose the spine to excessive loads which can cause fatigue and stress in the lower back.
4. Weakness in the lower back and abdominal muscles 🏋️♀️
Our abdominal and lower back muscles are there to brace our spine and keep it protected from excessive forces and loads. Without the proper strength in these muscles, these forces act directly on the soft tissues of the lower back.
So what can we do about these risk factors?
If you find yourself sitting often throughout the day, it is recommended to stand up regularly (at least once per hour) and go for a quick walk around or even a stretch.
Engaging in regular physical activity can promote proper functioning of the lower back and surrounding muscles. It is recommended that adults engage in at least 2.5 hours of physical activity each week.
An individualised exercise program designed by an exercise professional can help you address any concerns in the health of your lower back. Strengthening areas like your abdominals, glutes, core muscles and hips are all essential components to a quality exercise program for lower back pain!
