Non-specific back pain is where there is no particular cause that can be found for your back pain. It’s often due to straining of the muscles, tendons or ligaments around your back.
Contributing factors can include:
• Lack of activity – sedentary lifestyle
• lifting heavy or awkward objects
• being overweight or obese
• Stress
• standing for a long time
• Depression
All of the above can cause strain on your musculoskeletal system, leading to stiffness and pain.
How can stress and depression cause an achy back?
When you are stressed you hold tension in your body, areas will tense up and you will likely be unaware of it. Some people may tense their back and if the area is permanently tensed due to being stressed your muscles are never allowed to relax and return to their neutral position, so muscle, tendon, or ligament strain can occur.
When you’re depressed, you will likely hold you body in certain positions eg head down, shoulders rolled forward, and probably hold these positions for long periods of time. This can lead your muscles, tendons and ligaments into strained positions.
How does being overweight, standing for a long time and lack of activity create stiffness?
Lack of movement means your muscles remain fixed in certain positions, they will tire eventually. If you move around, you should start to feel better. If you regularly stand or sit for long hours, strain occurs. Being overweight exacerbates all the above. There is just a lot more strain on the joints.
A more obvious one - lifting heavy or awkward shaped objects
This is the most obvious – if you put yourself into an awkward position that you aren’t used to and you lift something that again you aren’t used to, you may put too much strain through your joints.
Sometimes, it’s not so much lifting a heavy or awkward shape, it’s the frequency at which you are doing the activity. For example, lifting a child onto your left hip several times a day will eventually take its toll on your body if you aren’t doing something to counter balance the act.
So what can you do about it?
If it is mainly stiffness that you are dealing with, check your daily movements:
How much movement do you make throughout your day
How varied is it? Can you make it more varied and frequent?
Do you feel better on days when you are moving around more?
If stress or depression is a contributor - seek help with your mental help alongside moving more.
Bring more movement into your spine through the use of cat cow stretches and pelvic tilts. If you are particularly stiff through these movements, then trying these could improve how you feel.
If you find these movements painful or too difficult, you may need a more personalised approach. Soft tissue therapy can help you bring more movement back into your joints along with some movement coaching.
Book your complimentary exploratory call to find out how you can move more freely.
I am Sabrina Qua - Soft Tissue Therapist, Movement Coach and Personal Trainer based in Worcester Park, Greater London, who helps people reduce their muscular aches and pains through an integrative approach, so they can live active, enjoyable lives.
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