Common Causes of Back Pain
Back Pain Mini Series
Part One: Common Causes of Back Pain
Part Two: How to Naturally Relieve Back Pain
Back pain is such a common issue that almost everyone faces. It affects 8 out of 10 people at some point in their lives. However, the exact causes of back pain can be complex, making it difficult to understand how to fix it and where to start when it comes to rehab and healing.
In part one of this series, we’re discussing the back pain symptoms you may be experiencing and the most common causes of back pain. In part two, we’ll look at a holistic approach to back pain so that you can finally find relief.
Understanding Common Symptoms of Back Pain
Back pain man manifest in a variety of ways. Pain anywhere along the spine can be considered "back pain". If you are experiencing any of the following symptoms, you're not alone, and there is a path to recovery:
- Low or Mid Back Pain
- Tailbone Pain
- Sacrum Pain
- Neck Pain
- SI Joint Pain
Back pain can stem from a variety of conditions as well, including:
- Disc Herniations
- Stenosis
- Scoliosis
- Spondylolisthesis
- Whiplash
- Sciatica
Back pain can also be associated with referred pain in the arms, legs, hands and feet. Since the spine is the source of where the nerves that innervate the arms and legs begin, any sort of dysfunction or compression in the spine can impact the nerves coming out of the spine and result in symptoms in the arms and legs. Back pain can be constant or come and go. It can be related to certain activities or certain positions. Everyone's presentation of back pain can be different, yet there are a few common root causes of back pain that present in almost every case of back pain.
Root Causes of Back Pain
Posture, injury, breathing patterns, imbalances from sports, digestive issues, diet, hydration level, and stress can all contribute to back pain. Oftentimes it’s hard to determine where exactly back pain is stemming from.
However, in every presentation of back pain, core muscle dysfunction is a part of the issue. Core muscle dysfunction is when the core muscles are not performing their job. The primary role of the core muscles is to support the spine and organs so that the space between the vertebrae stay open and the organs stay in their best position for blood, lymph and nerve flow.
When the core muscles are not performing their job, this can result in:
- Spinal Compression: When the vertebrae are too close together, the discs become compressed, reducing the space for nerve roots and arteries to enter and exit the spine. This compression impedes blood, lymph, and nerve flow, causing muscle dysfunction, inflammation, and pain.
- Tight Muscles: When the core muscles are dysfunctional and weak, they typically spasm. They tense up and try their best to do their job, but can get stuck in a spasm. This tightness in the abdominal, spinal, and pelvic floor muscles can lead to pain and an inability for these muscles to properly support the spine, leaving it vulnerable to injury, inflammation and pain.
- Lowered and Compressed Organs: Organs that are compressed and sit lower than usual can stress the spine. Since the organs are attached to the spine through fascia and ligaments, their lowered position can pull on the spine, causing pain and inflammation in and around the spine, increasing the risk of injury and playing into the cycle of back pain.
Properly functioning core muscles keep the vertebrae open and support the spine and organs by managing the pressure in the abdomen. As humans, we are always exposed to increased pressure from gravity, and it is the job of our core muscles to properly manage the inevitable increases in pressure we are exposed to in daily life.
Factors Increasing Abdominal Pressure
Gravity is always acting on us, but ideally, our core muscles should manage these pressure increases. Problems arise when these muscles are dysfunctional and unable to handle the normal daily pressure increases.
Normal daily activities and conditions that contribute to increased abdominal pressure, include:
- Poor posture
- Excessive sitting
- Dysfunctional and shallow breathing patterns
- Stress
- Athletic injuries
- Pregnancy and inadequate postpartum healing
- Suboptimal bowel and bladder hygiene
- Gut issues
The pressure in the abdomen is also referred to as “intra-abdominal pressure”. When intra-abdominal pressure is increased repetitively and chronically over time, it causes the core and pelvic floor muscles to spasm and become too tight, leading to a plethora of core dysfunctions and spine issues such as disc herniations, sciatica, back pain, neck pain, and SI joint pain.
Things that increase the pressure in the abdomen are poor posture, poor breathing mechanics, prolonged sitting, pregnancy, high impact activities like running and jumping, heavy lifting, and chronic coughing.
Remember that your core muscles are primarily involuntary. When they are over-stressed or over-loaded with increased pressure, the involuntary muscle fibers “turn on” to try to keep your organs and spine supported, and they stay on. When the stress is repetitive and chronic and they are not strong enough to handle it, they get stuck or frozen in that contraction and can never fully relax. This leads to restricted range of motion, decreased blood flow, and weakness. Then the more they are exposed to any increases in pressure, the weaker they get. It’s a vicious cycle.
This process then leads to injury of the core and spinal fascia. When fascia is exposed to repetitive forces that are not absorbed by the muscles they are attached to, it will weaken over time. And unlike muscles, it won’t contract, it will just thin and stretch out. This process leads to back pain, spine issues, and disc herniations.
But don't worry, this process can be reversed! Proper core muscle training can teach the core muscles to properly manage pressure in the abdomen, decompress and align the spine and reduce pain and inflammation.
A Path to Long-Term Healing
Understanding and addressing the root causes of back pain is essential for long-term relief. Whether you experience acute or chronic back pain, The Core Recovery Method® is a proven, doctor-formulated physical therapy protocol that resolves the various forms of back pain by addressing each of the potential causes with a simple, easy-to-follow, and holistic approach.
The Core Recovery Method® isn’t just about exercises; it’s about creating sustainable habits that promote lifelong spine health. By integrating these practices into your daily routine, you can achieve long-term relief from back pain. By following this program, you’re investing in a holistic approach that addresses the multifaceted nature of back pain. I’ve witnessed hundreds of my patients completely resolve many different forms of back pain through this proven protocol.
