Spine pain can be caused by poor posture, a sedentary lifestyle, obesity, repetitive movements, and stress, but may also be a sign of more serious conditions like a herniated disc, fracture, scoliosis, ankylosing spondylitis, or a tumor.
Treatment of spine pain depends on type and location, and may involve the use of anti-inflammatories or muscle relaxers, physical therapy or hydrotherapy, and, in the most serious cases, surgery. In less severe cases, lifestyle changes like low-intensity exercise, relaxation, and weight loss are often enough to relieve symptoms.
Spine pain should never be ignored. It is important to contact your primary care provider or see a doctor right away if you are experiencing spine pain. You may need a referral to an orthopedic surgeon who can properly diagnose and treat the problem. Make sure not to exercise until you are evaluated by a healthcare provider.
Main causes
The most common causes of spine pain include:
1. Pelvic imbalance
The pelvis is the structure that connects the trunk to the lower limbs and is very important for posture and balance. Any imbalance affecting the pelvis, such as muscle weakness or having one leg shorter than the other, can result in muscle instability and bad posture. This in turn can lead to a spinal injury, back pain, or a herniated disc.
The most common causes of pelvic imbalance are tight or shortened pelvic muscles, overweight and obesity, and pregnancy.
What to do: in the case of pelvic imbalance, the best treatment is prevention through strengthening of the pelvic muscles. Stretching and Pilates may also be recommended, in addition to wearing insoles in some cases. Physical therapy or hydrotherapy may be indicated in cases of acute pain, in addition to the use of analgesics and anti-inflammatories.
2. Sedentary lifestyle
A sedentary lifestyle can provoke spine pain due to weakening of the abs, pelvic muscles, and back muscles, and is generally associated with lower back pain.
What to do: moving the body is important for strengthening the muscles of the back. Exercises that work the muscles, such as swimming, GPR (Global Postural Re-Education), Pilates, stretching, or yoga, are recommended to help strengthen the muscles of the back.
See benefits of yoga.
3. Obesity
Overweight and obesity are common causes of spine pain. The pain occurs due to stress on the vertebrae and joints, such as the knees and hips. Obesity is also associated with full-body inflammation, degenerative disc disease, and decreased blood flow to the spine due to atherosclerosis. In the case of overweight and obesity, the pain is typically experienced as low back pain.
What to do: it is recommended to see an orthopedic surgeon who can prescribe anti-inflammatories and physical therapy to help reduce pain. Weight loss is fundamental for good spine health and health of the body as a whole, and may require working with a registered dietitian and endocrinologist.
4. Poor posture
Correct posture is important for maintaining proper alignment. Bad posture can lead to structural changes in the spinal column as well as stiffening of the joints and shortening of the muscles. This can result in low back pain, mid back pain, and neck pain.
What to do: the best thing to do is to try to maintain good posture during your day to day activities and to use proper body mechanics. For example, it is important to avoid bending over from the waist while doing household chores. When sitting at a desk, it is important to keep your forearms on the table and to sit up straight with your feet flat on the floor. While sleeping, it is recommended to lie on your side and place one pillow under your head and another between your knees.
Check out exercises to improve posture.
5. Repetitive movements
Jobs that require intense, repetitive physical efforts are associated with an increased risk for muscle tension or injury, which can lead to spine pain in the area affected by the repetitive movements. Professionals at highest risk for spine pain from repetitive movements include construction workers, mechanics, and nurses.
What to do: the ideal thing to do is to avoid carrying very heavy loads. If that is not possible, use a cart or ask a coworker for help. Stretching before work is also important to help warm up the muscles.
6. Excess stress
Stress is an emotional and physical response to everyday events. In very stressful situations, the body releases hormones like cortisol into the bloodstream, which can cause muscle tension and stiffness. Spine pain, especially in the lower back, may also be related to stress.
What to do: it is important to see your primary care provider in order to first rule out other causes of your pain. Seeing a psychologist or other mental health professional can help you identify the cause of your stress and learn how to manage symptoms. To help relieve stress, seek out activities that boost your mood, such as walking, painting, or yoga, for example.
7. Fibromyalgia
Fibromyalgia is a chronic condition involving pain and increased sensitivity in various parts of the body. While the exact cause is unknown, factors like stress and poor sleep quality may trigger fibromyalgia symptoms, such as muscle rigidity, which is one of the causes of spine pain that can occur in any region of the spine.
What to do: treatment of fibromyalgia involves the use of antidepressants and analgesics as indicated by a doctor or other healthcare provider. Physical therapy helps to relax the muscles and control pain levels during acute attacks. Lifestyle changes can help prevent flares by reducing stress and improving sleep. These include eating a balanced diet and following an exercise plan prescribed by a doctor.
8. Herniated disc
Another cause of spine pain is a herniated disc, which occurs when the protective covering of a vertebra is damaged or ruptures. When this occurs, the contents of the vertebral disc can leak out, causing compression of the nerves than can lead to pain in the legs or arms, depending on the region affected. A herniated disc is more common in the lumbar (lower back) region, but can also occur in neck.
What to do: symptoms of a herniated disc may resolve within 1 to 3 months. In the meantime, pain can be controlled by anti-inflammatories prescribed by your doctor in addition to physical therapy, osteopathy, and exercises to help realign the spine and strengthen the surrounding muscles. While uncommon, surgery may be recommended in more serious cases.
9. Ankylosing spondylitis
Ankylosing spondylitis is an inflammation of the spinal column, large joints of the body, and the fingers and toes. It is a form of spinal arthritis that is more common in men than in women. Spine pain is typically worse at night and in the morning due to stiffness in the surrounding muscles.
What to do: it is important to see an orthopedic surgeon or rheumatologist for the most appropriate treatment, which typically involves the use of anti-inflammatories, analgesics, and muscle relaxers, in addition to rehab techniques to improve mobility and help control pain.
10. Scoliosis, kyphosis, or lordosis
Scoliosis is an abnormal curvature of the spine that generally occurs in childhood and, when left untreated, can cause spine pain.
Kyphosis is excessive rounding of the thoracic spine (upper back) that can be caused by heavy lifting, poor posture, too much exercise, and excessive use of cell phones. Other causes of kyphosis may include osteoporosis, trauma, and tumors.
Lordosis refers to excessive curving of the cervical or lumbar spine inward. Causes of lordosis include obesity, osteoporosis, and infection of the intervertebral discs (discitis).
What to do: treatment of scoliosis, kyphosis, and lordosis involves physical therapy, GBR, or Pilates to help strengthen the spinal column and surrounding muscles. In some cases, it may be necessary to use an orthopedic vest, back brace, or insoles to help maintain correct positioning of the spine. Anti-inflammatories and analgesics may also be prescribed in cases of acute pain.