For years, we’ve been told that lifting heavy objects or sitting too long puts excessive pressure on your spine, leading to lower back pain (LBP). But could we have been wrong all along? Recent research is challenging this long-held belief.

A study published in The Journal of Orthopaedic & Sports Physical Therapy (JOSPT) questions whether spinal loading, the pressure placed on your spine during daily activities, truly causes LBP. Let’s dive into the study’s findings and explore what’s really causing the pain.

According to experts, lifting something heavy might only be the tipping point for back pain. In reality, it’s often what happens before that moment that sets the stage. Several factors contribute to LBP, including the following.

Muscle Imbalances: Weak or tight muscles, particularly in your core, can cause poor posture. This misalignment can strain your spine, leading to pain over time.

Poor Posture: Whether sitting at a desk, standing for long periods, or lifting something improperly, bad posture can lead to chronic back discomfort. Your body’s alignment plays a major role in spinal health.

Lack of Physical Activity: Not moving enough can lead to weak muscles, especially in the back and core. This weakness can leave your spine unsupported, making it more susceptible to injury and pain.

Obesity: Extra weight, especially around your belly, can add pressure to your lower back. The added stress can wear on muscles and joints, resulting in pain.

Stress and Mental Health: Emotional stress can cause physical tension. When you’re stressed, muscles in your back, neck, and shoulders tighten, contributing to discomfort.

Insufficient Recovery: Overtraining and inadequate recovery time between workouts can lead to muscle fatigue and injury, including back pain. Your body needs rest to repair and rebuild muscles.

How Can You Prevent or Manage Lower Back Pain?

The good news is that there are several ways to manage and even prevent lower back pain, many of which revolve around improving your daily habits. Here’s what you can do:

Start Slow, Build Up: If you’re just starting an exercise routine or have been away from working out for a while, it’s crucial to ease into things. Begin with basic movements and focus on building a strong foundation. Start with bodyweight exercises that promote mobility and flexibility. As your body adapts, you can progressively add more weight and intensity.

Warm Up and Cool Down: A good warm-up prepares your body for the stresses of a workout, improving blood flow and flexibility. It also helps activate key muscles, especially those around the back and core, which are critical for spine health. A dynamic warm-up is ideal to get the blood flowing.

Don’t skip the cool-down after your workout. Stretching after exercise helps your muscles relax and lengthen, promoting flexibility. It also reduces muscle tightness, which can contribute to back pain.

Prioritize Form: Proper form isn’t just about lifting weights correctly; it’s about everything you do. Whether you’re sitting at a desk, picking something up, or performing a workout, your body alignment matters. A neutral spine should be maintained whether you’re standing, sitting, or exercising. Avoid slouching or rounding your back, as this stresses your spine unnecessarily.

Allow for Recovery Time: Rest isn’t a sign of weakness; it’s a crucial part of your fitness routine. If you don’t allow your body to recover, you’re more likely to overtrain, which can lead to fatigue, muscle strain, and, ultimately, back pain. Incorporate at least one or two rest days per week to give your muscles time to repair and rebuild.

Get Enough Sleep: Strive for 7-9 hours of sleep each night. Establish a consistent sleep routine, avoid screens before bed, and create a relaxing environment to ensure you get restorative sleep. Adequate rest helps prevent overuse injuries and supports overall health, including your back.

Stay Hydrated: Hydration helps maintain the elasticity of muscles and joints. It can also reduce stiffness and improve your ability to recover after exercise.

While spinal loading may trigger lower back pain, it’s clear that muscle imbalances, poor posture, stress, and inadequate recovery play significant roles. If you’re dealing with persistent back pain, it’s essential to consider your overall lifestyle and habits—not just your workout routine.

By improving posture, building strength, managing stress, staying hydrated, and prioritizing recovery, you can help prevent and manage lower back pain.

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Reference Links:

Insufficient Evidence for Load as the Primary Cause of Nonspecific (Chronic) Low Back Pain. A Scoping Review

L.J.E. de Bruin, M. Hoegh, C. Greve, M.F. Reneman
Journal of Orthopaedic & Sports Physical Therapy, Published Online: 29 Feb 2024 Volume 54 Issue 3 Pages 155-228

Click Here for the Study: https://www.jospt.org/doi/full/10.2519/jospt.2024.11314

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1/1/2025