The Unseen Factors Contributing to Lower Back Pain
Lower back pain is a common affliction that many individuals experience, and it’s reported that around one in six people in England suffer from it, regardless of age or causes. While some back pain can be traced back to specific medical conditions, such as ankylosing spondylitis or a herniated disc, a striking 90% of cases are categorized as non-specific. This implies that there isn’t a clear structural explanation for the pain, often leaving those affected with more questions than answers.
Health experts typically point to some well-known risk factors for non-specific back pain, including low physical activity levels, a sedentary lifestyle, obesity, and high levels of physical stress. However, there are also less commonly recognized contributors that could be at play. We consulted with Emily Alexander, a Registered Osteopath at Backworking Osteopathic Practice, to explore some surprising habits and choices that might be exacerbating your back pain—and importantly, how to remedy these issues.
Tight Trousers: A Hidden Stressor for Your Lower Back
The fit of your trousers can significantly impact your body’s alignment and movement. Whether you’re sporting fitted high-waisted pants, a cinched-in belt, or even low-slung but tight trousers, these clothing choices can restrict your mobility. Emily notes, “This limitation can alter your stance and add extra pressure to your lower back and abdomen.”
It’s crucial to wear clothing that allows for free movement, not just while standing, but also when sitting. If you find it difficult to lean forward comfortably in your jeans, this limitation can hinder certain muscle groups from functioning effectively, resulting in strain not only in the affected area but also in the surrounding muscles. Tight low-rise trousers can further restrict pelvic movement, leading to additional stress on the lower back.
So, what’s the solution? It may seem straightforward, but prioritizing comfort in your clothing choices is essential. “You don’t have to opt for baggy clothes, but aim for something that isn’t excessively tight, including low-waisted styles,” Emily advises.
Flat Feet: An Unexpected Culprit for Spinal Curvature
Flat feet may be functional for some individuals, but if they are weak or stiff, they can disrupt your body’s alignment starting from the ground up. As Emily explains, “When your arches collapse, it can cause your ankles to roll inward and your knees to rotate, creating a domino effect that impacts your hips and spine, straining back muscles and overloading your joints.”
This chain reaction can lead to discomfort as your body struggles to correct these misalignments. To address this issue, consider using orthotics—devices designed to be placed in your shoes to alleviate symptoms, available over-the-counter or custom-made. Additionally, Emily recommends engaging in foot-strengthening exercises. “Practicing activities such as scrunching up a tea towel with your toes, walking barefoot on uneven surfaces, or even walking on tiptoes can be incredibly beneficial,” she suggests.
Post-Caesarean Challenges: Addressing Lower Back Pressure
After undergoing major abdominal surgery, such as a caesarean section, it’s important to focus on rebuilding core strength and improving mobility in the scar tissue, once you’ve received medical clearance. Emily emphasizes, “Without adequate strength in your core and lower abdominal muscles, your posture may suffer, leading to excessive pressure on your lower back. Consequently, your back muscles may overwork to provide support.”
To counteract these effects, start slowly with gentle yoga stretches and pelvic tilts to build strength. Pilates, especially from reputable instructors on platforms like YouTube, can also be a great way to regain stability and strength, provided you approach it with caution and mindfulness.
Smoking: An Insidious Factor in Spinal Health
While smoking may not appear to have a direct connection to back pain, its effects on spinal health are significant. According to Emily, “Smoking impacts your spine in two ways: nicotine constricts blood vessels, and carbon monoxide reduces the oxygen-carrying capacity of red blood cells.” This dual effect can slow the healing process, making recovery from spinal injuries or degeneration more prolonged.
Moreover, smoking accelerates tissue aging, leading to quicker degeneration of spinal discs. “These discs are crucial for maintaining space between your vertebrae; as they degrade, your bones come closer together, reducing mobility and increasing pressure on your muscles,” Emily explains. To mitigate the risk of back pain, quitting smoking is highly advisable.
Crossing Your Legs: A Pressure Point for the Sciatic Nerve
Many people carry their wallets or phones in their back pockets, but this habit can adversely affect your back. “Sitting with a bulky wallet can press against your piriformis muscle, which lies close to the sciatic nerve,” Emily warns. Consistent pressure on this nerve may lead to pain radiating down your leg.
This issue can also arise from the habitual crossing of legs, which creates an asymmetrical posture, putting uneven pressure on the hips, pelvis, and spine. Nell points out, “Over time, this can contribute to muscle imbalances and altered movement patterns that strain your back.”
To address this, it’s essential to recognize that perfect posture is a myth. Try alternating which leg you cross or switching the wallet to a front pocket. Additionally, aim to get up and move regularly, as prolonged sitting in any position can be detrimental.
Sleeping on Your Stomach: A Recipe for Back Strain
While you may find sleeping on your stomach comfortable, it can have a detrimental impact on your back alignment. Emily cautions that this position, especially if you angle one leg upward, can twist your lower back. “This is particularly concerning for women, who naturally have wider pelvises, leading to more pronounced twisting,” she notes.
In men, the twist may be less severe, but the position still forces the neck to rotate for extended periods, often causing excessive arching of the lower back. A simple remedy is to sleep with a pillow between your knees. This positions your spine more favorably and reduces pressure on internal organs. This technique is also beneficial during pregnancy, providing needed support to the bump.
Vacuuming: An Unexpected Source of Back Pain
Household chores like vacuuming often go unnoticed in terms of how they affect our bodies. However, the posture used during this task can be taxing on the pelvis and spine. “Our bodies aren’t designed to maintain a mid-stance posture for long periods, making it easy to injure a disc or muscle,” Nell explains. Poor biomechanics, particularly when reaching forward or twisting at the waist, can lead to injuries over time.
To minimize the risk of injury while vacuuming, consider sweeping wooden floors or opting for the lightest vacuum cleaner available. Keep your movements close to your body to avoid unnecessary bending and stretching. Additionally, try leading with your opposite leg to help balance your movement patterns.
