How to combat back pain?

Back pain is often referred to as the "ailment of the century", as it affects a large proportion of the adult population. Some 70% of the French population suffer from it regularly, or are confronted with it at one time or another. The causes are multiple, and can stem from an overly sedentary lifestyle, overly strenuous sporting activities, stress, or even our everyday actions. Whether the pain is occasional or chronic, this condition can become disabling if nothing is done. What causes back pain? How can we relieve back pain? And what practical exercises and programs can be used to prevent and treat back pain? Here's what to do.

What causes back pain ?

Back pain can have different origins, often linked to mechanical factors and the musculoskeletal system, but sometimes the causes are more complex. The most common are as follows:

- Muscle contractures. Excessive strain or sudden movement can cause tension in the muscles of the back, particularly the deep muscles that stabilize the spine.

- Posture problems. Poor posture can lead to cervical or lumbar strain. Sitting in front of a screen is often to blame.

- Excess weight. Weight gain puts extra pressure on the discs between the vertebrae, leading to lumbar curvature and pain.

- Stress. It can act as a trigger for back pain, causing tension or spasm in the muscles around the spine, particularly in the back or neck.

- A sedentary lifestyle. Being inactive weakens deep muscles and increases the risk of back pain. Appropriate physical activity strengthens the muscles and prevents these problems.

Back pain can take many forms: lumbago (pain in the lower back), dorsalgia (pain in the upper back), or lumbago (sudden, sharp pain). Your objective should be to determine the cause of the pain, so you can adopt the right solutions.

How to relieve back pain Exercises and advice

If you really want to relieve your back pain, you need to use a combination of targeted exercises, gentle stretching and changing your daily habits. Here are some effective strategies:

1 - Strengthening deep muscles

Strengthening the abdominal, dorsal and lumbar muscles, especially the deep muscles such as the transverse and erector spinae, is the key to stabilizing your spine. Simple, effective exercises such as sheathing (the famous plank) or back elbow sheathing are particularly recommended.

2 - Stretching

Stretching helps to release muscular tension and improve spinal mobility. The cat exercise (round back, hollow back) is a good way of gently mobilizing the back. There are many other basic but effective exercises, such as stretching the lower back while lying on the floor, stretching the side of the trunk (siren), lumbar rotation while sitting or lying down, stretching the psoas muscle (floor lunge), lumbar extension (cobra posture), lumbar flexion while sitting cross-legged, stretching the deep glutes (piriformis muscle). All these exercises will help you improve lumbar (lower back) and thoracic (middle back) mobility, as well as stretching muscles responsible for pain in the pelvis or lower back.

3 - Adopt good posture

Trying to maintain correct posture on a daily basis can make a real difference to your back pain. It's not that complicated, and all you need to do is change your bad habits. Over time, it will become a reflex. For example, when sitting, keep your back straight, feet flat on the floor and avoid crossing your legs. To pick up an object from the ground, bend your knees and use the strength of your legs rather than lifting with a rounded back.

If you work on a computer, adjust the height of your screen so that it's at eye level, and use an ergonomic chair. You need to "think" like a low-back pain sufferer. For example, when getting out of the car, there's no question of getting up suddenly. You have to take your time, use both legs to get out, avoid turning your torso and use your arms to get up.

4 - Regular exercise

Lying back and doing nothing is the first reflex of back pain. But prolonged rest is not recommended for back pain. Staying in bed for a day or two is of no benefit and may even delay recovery, according to recent studies. The solution is to move around, even slightly, to promote blood circulation and reduce stiffness. Activities such as walking, swimming or cycling are relatively gentle on the body. They relieve lower-back pain while strengthening the back. However, avoid exercises that trigger or aggravate back pain. Bear in mind, however, that some activities may cause temporary pain, but are not harmful. A blessing in disguise. Talk to your therapist about what's right for you.

Exercises and programs for back pain

To combat back pain effectively, you need to take action. Doing nothing won't solve the problem, and you can drag your pain along for months or even years. It's generally advisable to follow an exercise program adapted to your physical condition. Here are 2 types of program you can follow, along with some advice:

Program 1: Stretching to relieve tension

This program is ideal for people suffering from acute pain or lumbago. The aim is to relax muscles and improve mobility.

- Stretching the psoas muscle. In a lunge position, push your pelvis forward to stretch the psoas muscle, often responsible for low-back pain. Hold for 30 seconds on each side.

- Child's posture. Kneeling, slide your hands forward until your forehead rests on the floor. Breathe deeply for 1 minute.

- Back thigh stretch. Lying on your back, lift one leg straight up, toes pointing towards you. Hold for 30 seconds per leg.

Program 2: Strengthening

This program targets deep muscles to prevent recurrent pain.

- Superman. Lying on your stomach, simultaneously raise your arms and legs, contracting your lumbar vertebrae. Hold for 5 seconds, release and repeat 10 times.

- Half bridge. Lying on your back, knees bent, raise your pelvis while contracting your buttocks. Hold for 5 seconds, then lower. Do 3 sets of 12 repetitions.

- Lateral gainage. Resting on an elbow or outstretched arm, lift the pelvis to align the body. Hold for 20 to 30 seconds on each side.

Don't hesitate to walk for 20 to 30 minutes every day to stimulate circulation and strengthen postural muscles. For additional ideas, there are plenty of videos on TikTok or Youtube to help you find effective exercises, dynamic stretching and sheathing movements, to perform at home to relieve back strain.

Integrate video (if required) : https://www.tiktok.com/@jbjumpingggg/video/7496173010672520470

Tips for preventing long-term back pain

Feeling better? Yes, you are! But prevention is the key to avoiding back pain recurrence. Once healed, we sometimes tend to forget about this bad patch and return to bad habits. A succession of spasms, contractures, lumbagos, lumbago, cervicalgia, dorsalgia, sciatica, cruralgia and herniated discs has a huge impact on quality of life, well-being and mental health. If you work in a physical job, you risk being laid off. If you're an athlete, it can force you to take long injury breaks, impact performance and sometimes even force you to stop your activity altogether.

The solution? If you're sedentary, take up regular physical activity such as swimming, yoga, weight training, Pilates or walking. This will strengthen postural muscles and improve flexibility. Add stretching and mobility exercises.

Maintain a healthy weight to reduce pressure on the spine.

At work, use an ergonomic chair and take breaks every hour to get moving. If your job is physical, take a "gestures and postures" course, and compensate for tension with stretching and mobility. For the stressed, meditation and/or breathing exercises will help.

FAQ

Q: What should I do if my back hurts ?

Act quickly to prevent the pain from becoming chronic. Assess the severity of the pain, whether it is manageable or not. Move without straining. Apply heat or cold to reduce inflammation or relax muscles. Consult an osteopath, physiotherapist or doctor if necessary.

Q: When should I worry about back pain ?

In most cases, back pain is benign and disappears within a few weeks. However, certain symptoms should raise the alarm and prompt you to seek medical attention. Persistent or intense pain lasting more than 4 to 6 weeks, pain radiating into the legs (sciatica or herniated disc), pain associated with fever, weight loss or unusual fatigue, difficulty urinating (ponytail syndrome). Stay alert !

Q : What illnesses can hide back pain ?

Back pain often has a mechanical origin, but can sometimes be the symptom of an underlying pathology. Possible illnesses include herniated discs, osteoarthritis, spondylolisthesis (a skeletal disorder), inflammatory diseases (ankylosing spondylitis or rheumatoid arthritis), kidney problems (renal colic), gynaecological or digestive problems can also radiate into the back. Finally, tumors (rare) can cause back pain. A precise diagnosis is required.

Finally

Keep in mind that back pain is not inevitable. With targeted exercises, proper stretching, adapted posture and a healthy lifestyle, it's possible to relieve pain and prevent its recurrence.