Risk Factors for Back Pain

Overview

Back pain is a commonly encountered issue. Ranging from a persistent, throbbing discomfort to an abrupt, intense agony that renders you immobile, back pain can manifest suddenly and persist indefinitely. Accidents can trigger it, such as falls or the exertion of lifting heavy objects. Additionally, it can gradually develop due to age-related alterations to the spine. Irrespective of its origin, back pain is unmistakable once experienced.

Back pain 

Back pain is a prevalent issue that will eventually impact many individuals. Fortunately, it is not a severe problem in most cases and can be attributed to a simple strain on a muscle or ligament.

Resuming your regular daily activities as soon as possible and maintaining movement whenever feasible is advisable. Physical activity and exercise will not exacerbate your back pain, even if you experience initial discomfort. Staying active will aid your recovery, and taking painkillers can assist in achieving this.

The spine, the backbone or spinal column, is an incredibly robust body part that provides flexibility and strength.

Comprised of 24 bones called vertebrae, each stacked upon one another, these bones are cushioned by discs and supported by sturdy ligaments and muscles. At the base of the back, there are fused bones known as the tailbone, which lack discs.

Running alongside the spine, from top to bottom, are numerous small joints called facet joints.

The vertebrae protect the spinal cord and connect to the brain through the base of the skull. Nerves, also called nerve roots, pass through spaces between the spinal bones to connect the spinal cord to the rest of the body.

As you age, the structures of your spine, including the joints, discs, and ligaments, also undergo ageing. While these structures remain strong, it is common for the back to become stiffer with age.

Symptoms of back pain

Back pain might vary in its severity and location. It can be localised to a specific area or spread throughout the back. The pain might even radiate to other body parts, including the buttocks, legs, or abdomen. The intensity of the back pain differs from person to person, depending on factors such as the type, causes, and location of the pain.

• Increase in pain with bending and lifting.
• Worsening pain when sitting, resting, or standing.
• Back pain that comes and goes.
• Stiffness in the morning when awakening and lessened back pain with activity.
• Pain that radiates away from the back into the leg, buttocks, or hip.
• Weakness or numbness in your legs or feet.

Risk factors of back pain 

Age

Low back pain usually occurs between the ages of 30 and 40. As you grow older, you are more likely to experience discomfort.

Heredity 

Heredity is a factor that cannot be easily avoided regarding hereditary issues. Certain genetic conditions like ankylosing spondylitis, a type of arthritis that impacts the spine, can contribute to the development of back pain.

Fitness Level 

Individuals who are not physically fit are more prone to back pain. Weak back and abdominal muscles may not provide adequate support to the spine. Moreover, maintaining regular physical activity is essential. Those who engage in intense exercise after a week of inactivity are at a higher risk of experiencing painful back injuries compared to those who incorporate moderate daily activity into their routine.

Carrying excess weight 

Carrying excess weight places additional strain on the back, increasing stress and discomfort.

Smoking

Smokers face a higher risk of experiencing back pain, potentially due to the detrimental effects of smoking on the blood vessels that supply nutrients to the spine. Additionally, smokers are significantly more likely to develop chronic and disabling back pain compared to non-smokers. 

A nationwide study conducted in the United States revealed that 36.9% of current smokers reported back pain. In comparison, only 23.5% of never-smokers reported the same issue, highlighting a notable and significant difference.

Psychological factors

Stress, anxiety, and negative emotions have all been linked with an increased likelihood of developing back pain. The exact reasons for this connection are not fully understood.

Chronic pain and depression share similar biochemical characteristics. Imbalances in neurotransmitters like norepinephrine and serotonin, which are involved in mood disorders such as depression, also play a role in the perception of pain.

 This could explain why individuals with depression often experience more intense and persistent pain compared to others.

Also, anxiety and depression can heighten pain sensitivity, increasing the overall discomfort. The disrupted sleep commonly experienced with these conditions can also worsen pain symptoms. 

Psychological factors influencing back pain can often be addressed through cognitive behavioural therapy. This form of therapy involves a counsellor helping individuals recognise negative behaviours, thoughts and emotions and guiding them in responding positively.

Body weight

Regarding body weight, weight alone, in conjunction with height and general build, has minimal influence on the likelihood of initially developing back pain.

 However, being overweight increases the risk of experiencing flare-ups if an individual already has a pre-existing back condition. 

The exact reasons behind this correlation remain unclear. Still, it could be attributed to the additional stress that excess body weight places on the spine or the tendency for reduced physical activity among overweight individuals.

Occupational risk

Certain occupations pose a higher risk to the well-being of the back. Engaging in tasks that involve frequent heavy lifting, pushing, or pulling, especially when combined with twisting or subjecting the spine to vibrations, increases the likelihood of sustaining injuries and experiencing back pain. Similarly, sedentary or desk jobs can also contribute to discomfort, particularly if one maintains poor posture or remains seated in an uncomfortable chair for prolonged periods.

Work

Certain occupations and tasks can significantly impact the strain on your back. For instance, jobs requiring extensive motor vehicle travel are well-known for their detrimental effects on the back. This is primarily due to the prolonged periods of sitting and exposure to vibrations. 

Even office work, which involves sitting positions necessary for typing and computer programming, can eventually lead to back issues regardless of age. 

Other job-related activities such as lifting, pulling, pushing, bending, repetitive motion patterns and intense physical exertion can increase the likelihood of future back problems.

Posture

Contrary to the traditional belief of maintaining proper posture to prevent back pain, experts now agree that posture alone, whether good or bad, does not predispose or protect individuals from back pain in most cases.

 Slouching does not significantly impact the spine’s overall health. However, it is important to note that poor posture can exacerbate existing pain. 

Individuals can alleviate symptoms and prevent flare-ups by improving body mechanics and posture. It is worth mentioning that being physically unfit is a significant factor contributing to recurring episodes of back pain characterised by sprains and strains.

Risk factors of back pain in female

Numerous case studies have demonstrated that women generally experience more severe back pain compared to men. This phenomenon can be attributed to various risk factors. Gaining knowledge about these factors and identifying the ones within your control can assist in finding effective strategies to manage your condition.

Risk factors that can be modified to reduce back pain

Obesity

One of the modifiable risk factors for back pain is obesity. Research has shown that women are more susceptible to becoming obese compared to men, which unfortunately increases their chances of experiencing chronic back pain.

 The additional strain on the body due to excess weight often affects the spinal column, resulting in stiff muscles, inflamed joints, and compressed tissues such as the brainstem and sciatic nerve.

Choice of bags and shoes

Another factor that can be modified to reduce the risk of back pain is the choice of bags and shoes. Many women are unaware that their trusty satchels and footwear can contribute to neck, shoulder, and back discomfort.

Studies have revealed that these accessories can influence a person’s posture, particularly when worn for extended periods. It is important to be mindful of the bags and shoes you use to maintain a healthy spine.

Bags to steer clear of: Large bags, burdensome backpacks, bags with flimsy straps, and shapeless bags.

Bags beneficial for your back: Cross-body bags, sturdy and wide straps, compact-sized bag designs, and bags crafted from lightweight yet resilient materials.

Footwear to avoid: Flat loafers, ballerina-style shoes, flip-flops, and casual sneakers.

Footwear that can alleviate discomfort: Shoes with rocker-bottom soles, sandals providing arch support, medium-height heels, and sneakers with cushioned material.

Physical activity

A study revealed that men and women have different physical activity levels, with women generally being less active. The researchers identified several factors contributing to this gender disparity in physical fitness:

Narrow gender norms: Societal expectations and stereotypes about physical fitness can influence how boys and girls perceive and engage in physical activity.

Body image insecurities: Insecurities about one’s body image can hinder individuals from pursuing improved health and wellness through physical activity.

Lack of access to fitness facilities: Limited availability of safe and inclusive fitness and training facilities can discourage women from engaging in regular physical activity.

Busy schedules: Demanding work and personal commitments can make it challenging for women to prioritise and allocate time for physical exercise.

Health conditions: Certain diseases or disorders, such as osteoporosis, lupus, fibromyalgia, multiple sclerosis, and others, can restrict individuals from participating in physical activities.

Previously sustained injuries

Many individuals seeking treatment for low back pain have a history of neck, head, and back injuries. Unbeknownst to them, these injuries may have caused slight shifts in their vertebral bones, compromising their posture. Even minor changes in alignment can result in significant and prolonged pain.

Non-modifiable back pain risk factors in women

For women juggling multiple responsibilities, experiencing back pain can be a cause for concern. Unfortunately, certain back pain risk factors are more challenging to manage or control. Some examples include:

Pregnancy

Pregnant women often seek care for low back pain relief due to the changes in their body posture and gait caused by the growing fetus. During pregnancy, the shifting centre of gravity can strain the spine and its supporting tissues. 

Posture issues caused by loss of bone density

During menopause, women commonly experience a decrease in bone density of up to 20 per cent. Unfortunately, this can make them more prone to posture problems such as hyperkyphosis, which is a forward-leaning posture. 

Additionally, it can worsen degenerative disc diseases like disc herniation and osteoarthritis. To prevent or delay these health issues, we recommend following these beneficial suggestions:

1. Incorporate food items rich in calcium and vitamin D into your diet.
2. Engage in weight-bearing exercises to strengthen both your bones and muscles.
3. Avoid physical activities that involve twisting your upper or lower body.
4. Ensure your home is slip and fall-proof to minimise the risk of accidents and other injuries.

Millions of individuals experience the burden of living with chronic lower back pain. Stiffness, discomfort, and restricted mobility can significantly diminish one’s overall quality of life. However, it is possible to prevent lower back pain by maintaining a healthy body weight and engaging in regular physical activity.

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