If you’ve ever woken up with a stiff back or suddenly tweaked your back lifting something simple, you’re not alone. Back pain is more common than most people think. Most American adults report that they have experienced back in their lives. In fact, a national health survey revealed that 39% of adults aged 18 and over experienced back pain within the previous three months1.
Because of how essential our backs are to so much of our movement, back pain is one of the leading causes of missed work and doctor visits. Fortunately, most back pain is preventable and treatable. The first step is understanding the cause. With that in mind, let’s consider some of the most common causes of back pain in adults, and when to seek help from a physical therapist.
Common Causes of Back Pain in Adults
Back pain can be acute or chronic, and it can have many different causes. In any case, it can cause serious problems for our ability to work, play, and perform the basic tasks we take for granted every day. Some of the most common causes of back pain in adults include:
- Muscle Strain or Overuse
Muscle strain can be caused by sudden movements or by lifting heavy objects improperly. Overuse can include any repetitive tasks related to your work or hobbies, often including sports injuries. - Poor Posture & Sedentary Lifestyle
Poor posture is a very common culprit for people who work desk jobs or regularly drive long distances. Poor ergonomics can often lead to slouching, and a sedentary lifestyle can contribute to weak core and hip muscles, putting unnecessary strain on your back. - Herniated or Bulging Discs
Herniated discs can irritate nerves and lead to radiating pain, numbness, or tingling. This situation can often lead to surgery, but surgery should rarely be the first step. - Arthritis and Age-Related Changes
A chronic condition like arthritis can often contribute to back pain. Even normal wear-and-tear associated with aging can contribute to joint stiffness and inflammation.These situations can be exacerbated by poor posture and sedentary habits. - Injuries and Accidents
Falls, auto accidents, and sports-related injuries can often cause acute back pain. Untreated, acute back pain can often become chronic.
If you are experiencing any type of back pain, early treatment is important. The sooner you start working on treating your pain, the greater your chances of long-term success. A 2022 study found that early physical therapy intervention in patients with acute low back pain were less likely to need pain specialists, emergency room visits, or advanced imaging. These patients were not only able to recover more quickly, but at significantly reduced cost2.
When Is Back Pain “Normal” And When Is It Not?
While back pain is never ideal, there are times when some mild discomfort can be expected. Soreness after activities that involve your back may be fairly normal, especially if it improves with light movement. If the pain is mild, improves quickly, and is not associated with numbness or tingling, there’s a good chance your back pain will improve without any other intervention.
There are, however, some warning signs that you shouldn’t ignore. Some situations in which you should strongly consider reaching out to a physical therapist can include:
- Pain that includes numbness or tingling
- Pain that radiates into your legs
- Pain that disrupts your sleep
- Pain that lasts more than 1-2 weeks
- Recurring flare-ups that don’t seem to be improving
Remember that early treatment often means a faster and more complete recovery. It also often means avoiding additional annoying and costly interventions like medication, surgery, or visits to other specialists. If you or a loved one is experiencing any of these warning signs, contact a physical therapist as soon as possible.
How Physical Therapy Helps Back Pain
There are several reasons a skilled physical therapist should be your first point of contact if you are experiencing back pain. A PT is uniquely qualified to help you treat your back pain, and do it in a way that is natural, safe, and effective. Some of the ways that physical therapy can help include:
- Identifying the root cause
Because physical therapists are trained to treat your whole body, they can help identify not just where it hurts but why. They can assess your posture and movement and help identify any underlying circumstances that may be contributing to your pain. - Reducing Your Pain Naturally
Physical therapy relies heavily on movement and your body’s natural healing abilities. Treatment can include manual therapy, targeted exercises, mobility work, and essential education on body mechanics, helping you treat your pain naturally. - Building Strength and Stability
Part of pain treatment (and prevention) can include building your strength and stability. Strengthening your core and improving the stability of your hips can play an important role in improving your comfort and functional movement. - Prevent Future Flare-Ups
One of the great benefits of physical therapy is the education you receive. You can learn about which home exercises will work best for you. You can get lifestyle guidance and ergonomic tips that will not only help you recover but also avoid future flare-ups or new injuries.
Physical therapy is a medical discipline that helps you treat your pain naturally, without dependence on medication or unnecessary surgical procedures. In fact, there is a growing body of research indicating that exercise therapy can not only reduce the necessity of surgery but can also greatly improve outcomes in cases where surgery is necessary3.
You Don’t Have to Live with Back Pain
Most Americans will experience back pain at some point in their lives, but it doesn’t have to be an important part of life. Understanding what causes back pain and what you can do to prevent it can play a huge role in helping you stay pain-free. Taking proactive steps to avoid back pain and doing what you can to treat it when it happens will go along way toward keeping you active and productive, while helping you avoid the inconvenience and expense of missed work and unnecessary doctor visits.
