5 Sneaky Causes of Chronic Back Pain
Many people suffer from chronic back pain, and it’s often blamed on poor posture and lengthy periods in front of a computer. But, there are actually some subtle habits and health factors that can quietly contribute to this discomfort. Some of these causes are easy to overlook as their effects build up gradually rather than causing immediate pain. However, having a good understanding of them can help you make small, but helpful changes that support long-term back health. Here are five surprising contributors that commonly play a role in back pain.
1. Improper Lifting
Many back pain issues actually stem from lifting something incorrectly. Many people rely on their arms and back muscles to lift, rather than the stronger leg muscles. Doing so means that the spine is forced to bear most of the weight, which strains the lower back and increases the risk of injury. Even just picking up a laundry basket or moving a piece of furniture can cause extra pressure on the spine when the wrong technique is used. The best approach is to bend at the knees, keeping the object close to the body and using length strength to stand up.
2. Awkward Lifting and Twisting
Even lifting something light, especially when combined with bending, reaching, or twisting motions, can strain muscles and connective tissues around the spine. One common situation is twisting the torso while carrying a bag or placing an item on a shelf. These movements can be awkward, and though they may not trigger pain immediately, they can cause small tears and irritation that accumulate over time. Keeping proper alignment when lifting or reaching, i.e., keeping the shoulders and hips facing the same direction, helps to prevent unnecessary stress to the spine.
3. High-Stress Lifestyle
Effects of stress on the body are often very subtle, too, but can have powerful impacts. If you have chronic stress, then the muscles in the neck, shoulder and lower back stay tense. Over time, this tension leads to persistent soreness, stiffness, and even spasms. Many people don’t realize that their back pain is linked to emotional pain, not a physical injury. Getting relaxed, stretching, mindful breathing, and regular physical activity can all help reduce stress-related muscle tightness.
4. Smoking
Known for its impact on the lungs, smoking can also contribute to chronic back pain. Frequent coughing alongside smoking places repeated pressure on spinal discs, increasing the chance of a hernia. Additionally, smoking reduces blood flow to spinal structures, which slows the healing process and makes the spine vulnerable to degeneration. Smokers also face a higher likelihood of developing osteoporosis, which weakens bones and increases the chance of fractures.
5. Vitamin D Deficiency
Essential for bone strength and muscle performance, vitamin D can also contribute to back pain when the level is too low. Bones lose their mineral density, becoming weaker. Reduced muscle function also creates instability near the spine, causing an increase in chronic strains. If you’ve got a vitamin D deficiency, you may be unaware of the issue as it’s very subtle. Regular sunlight and supplements support healthier bones and can potentially reduce back pain over time.
Chronic back pain has multiple causes. Addressing these causes through lifestyle changes and healthier habits can make all the difference in the long term.
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