As we’ve mentioned, nearly everyone experiences back pain at some point. It may not be possible to completely avoid back pain, but it helps to know what may increase the chance that you’ll experience it.
There are some things that put you at a higher risk of back pain that you can influence, and others that you can’t do much about.
Risk factors that you can’t change:
Genetics
Low back pain tends to run in families.
Age
Back pain becomes more common as we get older.
Previous back pain
The strongest risk factor for future back pain is having a back pain episode in the past.
Risk factors that you can change:
Fortunately, there are some back pain risk factors that you have the power to change. In fact, you can reduce your risk of back pain and improve your overall health while you’re at it!
Get enough physical activity
Back pain is more common among people who are not physically fit. People who exercise are also less likely to have back pain return. Moving your body regularly (walking, jogging, biking, swimming) helps to prevent strains, sprains, and other injuries. Exercises that focus on your balance and strength, like yoga and tai chi, can lower your risk of falling and injuring your back or breaking bones. Your abdominal muscles (the area around your stomach) actually provide a lot of the support your back needs, so it’s important to strengthen them, too.
Maintain a healthy weight
People who are overweight have an increased risk of low back pain, but there isn’t enough evidence to say that being overweight causes back pain. Being overweight can put more stress on your spine. Being physically active can help to reduce back pain, even if you are overweight.
Use safer posture
The way you position your body when you’re working or doing everyday things can also raise your risk of experiencing low backpain. Heavy lifting, bending, twisting, pushing, pulling, repetitive work, staying in the same position for most of the day, and whole body vibration are all risk factors for low back pain. Take breaks and try to change your position frequently so you aren’t sitting (or on your feet) all day.
Quit smoking
People who smoke are at a slightly higher risk for low back pain. Researchers have a few possible explanations. One is that nicotine slows the flow of blood to the vertebrae and disks. This affects how they work, and may trigger a bout of back pain. Another possible explanation is that smokers tend to lose bone faster than nonsmokers. This puts them at greater risk for osteoporosis, another common cause of back pain.If you’re considering quitting, we want to help! Learn about MHealthy’s tobacco treatment programs.