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Caught between a disc and a hard place?
An estimated 80% of Americans will experience back pain at some point — and for around 16 million of those adults, the issue is chronic, with no end in sight.
Experts believe that younger generations are experiencing an increase in back pain due to inactivity and sedentary jobs, particularly those that involve prolonged periods of looking down at smartphones, laptops and tablets.
In addition to our increasingly high-tech, sloth-esque society, some common causes of back pain include muscle strain, herniated discs, sprains, arthritis, poor posture, obesity, lack of exercise and even stress.
“Some back issues can’t be avoided, like those caused by injuries, arthritis or genetics,” said neurosurgeon Meghan E. Murphy with the Mayo Clinic.
However, she maintains that most other back pain can be avoided with these three measures.
Maintain an ideal body weight
The more weight the body carries, the greater the load on the lower lumbar spine, and the more likely it is that back pain will develop over time and be harder to treat.
“Excess weight causes increased stress on all joints, including the spine,” said Murphy.
Back pain is a leading cause of disability and missed workdays in the US, and it takes a major toll on overall health. One in four sufferers say they’re in poor physical condition, more than double the rate of their pain-free peers.
Strengthen your core
According to experts like Murphy, the stronger your core, the less stress on your spine.
“Strengthening the core muscles, including your back muscles, improving flexibility and maintaining a healthy weight can contribute to a healthier back,” said Murphy.
“Depending on your pain, you may need to modify your activity. You know your body best, so listen to it. If something isn’t getting better or is growing progressively worse, contact a healthcare professional for an evaluation.”
Stay active
“Regular movement is essential for keeping your body active,” said Murphy.
In a 2024 study, participants who took a 30-minute walk five times a week reported less back pain and fewer medical visits than their stationary counterparts.
Murphy maintains that the idea of bed rest as a solution to back pain is mostly a myth.
“If your pain is from nerve compression, a disc issue or joint degeneration,” she said, “inactivity can cause muscles to tighten, pain to worsen, loss of physical condition and more debility.”
In these cases, she encourages patients to modify, but not eliminate, physical activity by switching to low-impact exercises, like walking and swimming, and avoiding movements such as bending, twisting or lifting.
Regardless of your pain level or root cause, she said that “maintaining some degree of physical activity can help you heal faster.”
The World Health Organization recommends 150 minutes of moderate-intensity exercise and two days of strength training a week.
The benefits of physical activity for back pain are twofold, as exercise is a known mood booster and nearly three-quarters of adults with back pain report feeling sad, worthless or hopeless — and they’re far more likely to battle depression, anger and stress.
What’s worse? Depression can often make pain feel more severe. Some experts recommend that patients who consistently feel down see a therapist and/or explore the possibility of antidepressants.
English (US)