Back Pain: Causes, Evaluations, and Solutions Through Movement

Back pain is one of the most common health complaints worldwide. The majority of cases are not due to severe diseases, but rather to lifestyle factors such as sedentary habits, mechanical dysfunctions, poor posture, and repetitive movements. Spending hours sitting at a desk, often in a slouched position, places significant stress on the spine and surrounding muscles. Over time, this can result not only in back pain but also in joint discomfort and reduced mobility.

The good news is that most back pain can be prevented and improved with proper evaluation, corrective exercises, and consistent movement habits.

Common Causes of Back Pain

1. Sedentary Lifestyle

• Prolonged sitting weakens postural muscles, reduces circulation, and overloads spinal discs.

• (Hoy et al., 2014 – Annals of the Rheumatic Diseases)

2. Mechanical Dysfunction

• Imbalances in mobility and stability (hips too stiff, core too weak) lead to compensations that strain the back.

• (O’Sullivan, 2005 – Manual Therapy)

3. Poor Posture

• Rounded shoulders, forward head position, and slouched lower back increase pressure on the spine.

• (Claus et al., 2016 – Spine Journal)

4. Repetitive Movements

• Repeated bending, lifting, or sitting without variation accelerates wear and tear on joints and muscles.

• (Punnett & Wegman, 2004 – Occupational and Environmental Medicine)

First Step: Evaluation and Tests

Before starting any corrective program, it’s important to evaluate the body. Some simple tests can help identify dysfunctions:

• Posture Check: Standing naturally against a wall—observe alignment of head, shoulders, hips, and heels.

• Hip Flexor Tightness (Thomas Test): Lying on your back, pull one knee to your chest. If the opposite leg lifts off the floor, hip flexors are too tight.

• Hamstring Flexibility (Straight Leg Raise): While lying down, raise one leg straight up. Limited range indicates tight hamstrings.

• Core Stability Test (Plank Hold): Inability to hold a plank with neutral spine for 30–60 seconds suggests weak stabilizers.

Stretches for Back Health

Stretching helps reduce muscle tension and restore mobility. Key stretches include:

1. Cat-Cow Stretch – Mobilizes the spine gently.

2. Hip Flexor Stretch – Releases tension in front of hips that pull the lower back forward.

3. Hamstring Stretch – Reduces pulling force on the pelvis.

4. Child’s Pose – Relieves tension in the lower back.

5. Thoracic Rotation Stretch – Improves mobility in the mid-back, reducing strain on the lower back.

Resistance Training for a Stronger Back

Strengthening stabilizing muscles is crucial. Focus on core, glutes, and back muscles:

1. Glute Bridge – Activates glutes and supports pelvis alignment.

2. Bird Dog – Strengthens deep spinal stabilizers.

3. Plank Variations – Builds overall core endurance.

4. Rows (Band or Dumbbell) – Improves posture and upper back strength.

5. Deadlift (Hip Hinge Pattern) – When performed correctly, teaches proper movement mechanics and strengthens the entire posterior chain.

6. Bear Position (Bear Crawl Hold) – Start on all fours, lift knees 2–3 cm off the floor, keeping back flat and core engaged. This builds deep core stability, strengthens shoulders, and trains proper spinal alignment.

• (Arokoski et al., 2004 – Spine) showed that specific core stabilization exercises reduce recurrence of low back pain.

• (Akuthota & Nadler, 2004 – Archives of Physical Medicine and Rehabilitation) emphasize the importance of strengthening stabilizing muscles like the transverse abdominis and multifidus.

Lifestyle Adjustments

• Take movement breaks every 30–45 minutes when sitting for work.

• Use an ergonomic setup: chair with lumbar support, screen at eye level, feet flat on the ground.

• Stay hydrated to keep discs and joints healthy.

• Walk daily to keep the spine mobile.

Conclusion

Back pain is not an inevitable part of life—it is often the result of how we move (or don’t move). By combining proper evaluation, stretching, strengthening, and lifestyle adjustments, most people can significantly reduce or even eliminate back pain. The body thrives on movement, and when the spine is supported by strong muscles and healthy habits, back pain can be replaced with strength, freedom, and vitality.