Why Back Pain is So Common, And What you Can Do About It
Why Do We Experience Back Pain?
We have two important ligaments in the body that run along the spine. Together, they help keep our spines stable, strong, and maintain its natural curves.
The first ligament, the Anterior Longitudinal Ligament, runs along the front of the spinal vertebrae. It’s wide but thin, similar to a physio band. The second ligament, the Posterior Longitudinal Ligament, runs along the back of the spinal vertebrae (as the name suggests). This ligament is also thin and wide at the top of the spine but becomes narrower at the bottom (in the lumbar spine), which is where the majority of back discomfort is experienced.
Can you guess why it’s narrower in this area?
I’ll explain...
It’s because, in the past, we were quadrupeds, walking on all fours. Back then, the ligament along the spine’s back wasn’t "loaded" with the weight of the spine and internal organs, so it didn’t need to be as wide.
But now, we spend an average of 9 hours a day sitting, putting pressure on the lumbar spine, which isn’t designed to handle this kind of strain.
9 hours a day adds up to 63 hours a week, 252 hours a month, or 3,024 hours a year—equivalent to 126 full days of unnecessary stress on your lower back! And that’s just the average. Some of you may be sitting for even longer each day—during breakfast, while driving to work, at your desk for 8-9 hours, driving home, exercising for an hour or two, and then sitting for dinner, TV, or while in the bath.
If you think you’re only sitting a lot at work, try adding up all the hours you spend sitting throughout the day, and reflect on that for a moment. Be honest with yourself.
We Don’t Use Our Hips!
We used to squat to rest, to cook, and to go to the toilet. Squatting kept our hips working through their full range of motion and put almost no pressure on our backs. In fact, if you can get into a deep squat, you’ll likely find it very relieving for a tight back.
However, sitting on chairs and toilets means we don’t use our hips to their full capacity, and as a result, most of us have very tight hips. This tightness causes the pelvis to tilt when we sit, leading to even more pressure on the lumbar spine.
Our bodies are constantly adapting to the forces we put on them.
If we stay in one position for extended periods, our bodies literally adapt to that position. Muscles can become weak and tight, and connective tissue can become sticky, causing stiffness and pulling on other areas, leading to discomfort.
So what can we do about back pain?
Burn your chairs! Just kidding (sort of). Chairs, while useful for some, are one of the worst inventions for our health when overused. Like everything, they should be used in moderation as part of a "varied movement diet."
Here are some practical suggestions:
Reduce Sitting Time:
Try to spend less time sitting with your knees as high as your hips or higher. Even reducing it by one hour a day can make a big difference—365 hours less a year, or 15 full days!Evaluate Your Sitting Posture:
Are you leaning back into your lumbar spine for most of the day? If so, try to sit more upright.Adjust Your Workstation:
Can you change your seat at work to improve your posture? Use a standing desk, or a large ball instead of a chair?Walk More:
Try walking while taking phone calls or even having walking meetings.Prop Yourself Up:
Use cushions to support your posture on the sofa and avoid leaning back into your lumbar spine.Move Regularly:
Get up and move around every now and then, whether at work or home.Stand on the Train:
If you commute, try standing for part of your journey instead of sitting the whole way.Walk Home or to the Shops:
Whenever possible, opt to walk instead of using your usual mode of transport.Consider Movement Aids:
Buy a sitfit (a wobble cushion you place on your chair), use a large exercise ball instead of a chair, or switch to a standing desk.
Any of these changes will add up over time. Instead of setting a daunting goal to change everything at once, try one or two changes that stand out to you and see how they make you feel. You’ll naturally incorporate more changes when you’re ready, and that’s how lasting habits form.
MOVE!
Exercise is the best counterbalance to a sedentary lifestyle. Any movement you enjoy—do it!
A handy trick is to use a tennis ball or a trigger point therapy ball between your back and your car seat. It’s like giving yourself a massage while you’re on the go!
Take regular breaks from your desk, just getting up and stretching regularly is enough to relieve sypmtoms.
Get Specific with Movement Therapy
There are many exercises that target specific muscles to support your back, along with simple techniques to release stiffness and ease discomfort. I’ll be sharing these in upcoming posts, so keep an eye out for more tips.
Charlette x