Back pain – we hear these words way too often these days.

Almost everyone gets to experience this issue at least once in their lifetime. So, why is it so common? Well, reasons are many, but there is no doubt that the modern lifestyle contributes to this pain in many ways. Our bodies are designed to move, and by leading a static and sedentary life sooner or later, the pain will start to appear. Before you know it, your back pain becomes chronic and starts affecting your mood, sleep and other areas of life.

Fortunately, there is a solution to be found. Even though it might seem like you can’t avoid it, nothing can be further from the truth. There are a lot of things you can do to minimize, resolve, and prevent this type of pain.

So, let’s get into it. These are some of the leading causes and prevention tips for back pain.

Cause: Weekend Warrior

Since most people are fairly busy during weekday’s, this means that weekend is recreation time. And so, many lead a not-so-active life from Monday to Friday, and when they meet up for a basketball game with friends (or any other sports activity), minor back injuries are a pretty common occurrence. The muscles get weak and stiff from a sedentary lifestyle, and they are not ready for engaging in a fast and physically demanding activity.

Prevention: Make sure to exercise all throughout the week. This will keep your muscles strong and ready for action at all times. Stretching is just as important, so make sure that you do it before and after your workouts.

Cause: Your core is too weak

Even if you are a physically active person, it doesn’t mean that you’re immune to back issues. On the contrary, this can bring a new set of problems in itself. Neglecting your core muscles is one of the key issues. Since these muscles are used to stabilize and protect the spine, they are of utmost importance. If they are too weak, your back will feel the consequences.

Prevention: The core is composed of much more than just your front “six-pack” abs. There are back muscles, obliques (side abdominals) and glutes as well. Make sure that you strengthen them all, since they are essentially one whole.

Cause: Bad fashion choices

You don’t have to be a genius to realize that high heels are probably not the best choice of footwear. Well, it might surprise you that sandals or flip-flops can also cause problems since they often have no arch support. This can lead to some knee, foot or back pain down the line.

Prevention: You don’t have to switch to orthopedic shoes. Try to switch up your footwear during the week; from sneakers to sandals, to flat soled shoes. If you’re walking or running on concrete, make sure you wear shock absorbing soles.

Cause: Standing too much

Sitting is probably the main culprit of many of today’s health issues, but standing in a single spot for hours is just as detrimental. Some jobs require long standing hours, and unfortunately, this is all but good for a person’s back. Improper alignment of the spine leads to poor weight distribution throughout the body. The weight falls on individual muscles and by not moving these muscles get overworked, and pain starts to appear.

Prevention: Get an anti-fatigue mat. These special surfaces are made of flexible materials, so standing on them requires some subtle movement of the body. This makes sure that the load is always being switched between different muscles, and prevents the overuse of certain muscle groups.

Cause: Not being focused during your daily activities

Not being aware of your spinal position is one of the possible causes of your discomfort. For example, picking up something as light as a baby with your spine bent and twisted can be a major back wrecker. Doing all kinds of simple movements and physical tasks with an out of shape spine will eventually lead to pain and more severe back problems.

Prevention: Practice being aware of your spinal position at all times. While you walk, stand, sit, lift, etc. make sure that your back is straight and properly aligned. Redirecting your attention out of your thoughts and into your body will also help you relax, and take a break from over thinking.

It’s no mystery that it is better to prevent than cure. It is important to recognize habits that are hurting your back, and slowly but surely start to change them.

Positive changes don’t come overnight, but it’s important to take the first step today. Take care of your body and may you live a long and happy life!

– Matt