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5 Common Causes of Back Pain and How to Avoid Them

It’s no surprise that back is the most common type of pain, in fact, 80% of individuals will encounter back pain at some stage in their lives. The good news is that most back pain is preventable, and with the right care and knowledge, you can keep your back healthy and pain-free.

Luckily for you, the doctors at Gulf Coast Rehabilitation & Wellness are here with the five most common causes of back pain! Plus, we’ve got some tips on how to avoid them. Ready to start healing? Give us a call today, or schedule an appointment online!

#1. Poor Posture 

Improper posture is the highest contributing factor to back pain. Slouching can put stress on the muscles, ligaments, and spinal discs in your back, leading to pain and misalignment. 

Keep Better Posture: While seated, make sure that your feet are resting flat on the ground, your knees are bent at a 90-degree angle, and your spine is kept straight. When standing, keep your head up and your back straight as well, try not to stare at your phone all day! 

Taking regular breaks to stand, stretch, and walk around can also help alleviate any discomfort. 

#2. Weak Core Muscles 

Your core muscles are integral in the strength of your spine, and thus, your ability to maintain proper posture. If these muscles are weak, it can lead to imbalances and strain on your back.
 

Strengthen Your Back: Incorporate core-strengthening exercises into your fitness routine. Planks, bridges, and pelvic tilts are great examples of exercises that target the core muscles. A strong core can help prevent back pain and improve your overall stability and balance. 

#3. Lifting Heavy Objects Incorrectly 

Lifting heavy objects with poor form can put excessive strain on your back muscles and spinal discs. It’s important to remember that your form is hard to maintain if you are lifting too much, so be sure to not exceed what you are capable of lifting. 

Use Proper Form: When lifting heavy objects, always bend at your knees, not your waist. Keep the object as close to your body as possible, and use your legs to lift, not your back. Avoid twisting your body while lifting, and if an object is too heavy, don’t hesitate to ask for help or use equipment to assist you. 

#4. Sedentary Lifestyle 

A sedentary lifestyle can lead to weak muscles and reduced flexibility, both of which can contribute to back pain. Engaging in an active lifestyle helps your muscles stay strong, sustaining a well-functioning back.
 

Stay Active: Aim to incorporate at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, swimming, or cycling, into your weekly routine. Include strength-training exercises for all major muscle groups twice a week to help maintain muscle strength and prevent imbalances that could contribute to back pain. 

Even just 30 minutes of exercise a day can help your pain immensely! 

#5. Carrying Heavy Bags 

Carrying heavy bags or backpacks, especially on one shoulder, can lead to imbalances and strain on your back muscles.
 

Don’t Overdo It: Lighten your load by only carrying what you need. Opt for a bag or backpack with wide, padded straps, and distribute the weight evenly. Consider using a wheeled bag if you frequently carry heavy loads. 

How Gulf Coast Rehabilitation & Wellness Can Help 

With numerous different services and doctors, Gulf Coast Rehabilitation & Wellness can help you recover. Here’s how: 

• Physical Therapy: We utilize a combination of manual therapy, therapeutic exercises, and modalities such as electrical stimulation, laser, and heat or cold therapy to help alleviate back pain and restore mobility. 

• Chiropractic Care: Chiropractic care focuses on the relationship between the spine and the nervous system, addressing misalignments that can cause pain and dysfunction. Our skilled chiropractors at Gulf Coast Rehabilitation & Wellness can provide gentle, precise spinal adjustments to restore proper alignment and relieve pressure on nerves, alleviating back pain and improving overall function. 

• Federal Injury Centers: Injuries sustained on the job can lead to chronic back pain if not properly treated. At Gulf Coast Rehabilitation & Wellness, we offer specialized treatment programs for workers’ compensation injuries and FREE help with filing your claim. See how we can help injured Federal workers get back to living the best quality of life.  

Learn more about workers’ comp claims > Read our guide 

Ready to Start the Path to Recovery? Call Gulf Coast Rehabilitation & Wellness Today! 

Back pain is a common issue, but one that can be prevented with proper knowledge and care. By addressing the five common causes of back pain we covered, you can significantly reduce your risk of developing discomfort or injury.

Don’t let back pain hold you back. Contact Gulf Coast Rehabilitation & Wellness today to schedule an appointment and take the first step towards a healthier, more comfortable life.