Back pain can easily sneak up on you – and sometimes, the cause isn’t as obvious as heavy lifting or a bad night’s sleep. Everyday habits, from what you eat to how you manage stress, can take a toll on your back.
We asked an expert for five surprising causes of back pain, and what you can do to keep your spine happy.
1. Diet.
Sometimes, your back pain starts with what you put on your plate.
“In general, high calorie diets can lead to weight gain, which puts additional stress on the lumbar spine,” says William Conaway, MD, spine surgeon at St. Vincent’s Medical Center. “This can quickly cause lower back pain.”
And that’s especially true for high fat diets.
“Inflammatory diets, especially those high in trans fats, saturated fats or cholesterol, have been strongly linked to back pain,” he adds. “High carb diets can have a similar effect, but to a lesser extent.”
Plant-based diets, however, can reduce that inflammation and improve spine health.
Try swapping processed foods for more fruits, vegetables, whole grains and healthy fats like nuts and olive oil. Your back — and the rest of your body — will thank you.
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2. Posture.
You might focus on standing up straight, but do you think about how you sit?
“Many people don’t realize how much time they spend slouching — whether at a desk, on the couch or in the car,” says Dr. Conaway. “Over time, that poor posture can put a strain on your lower back and neck.”
If that rings true for you, try finding a chair with good lumbar support or investing in a standing desk. Even a simple lumbar pillow for your car can make a big difference.
> Related: 6 Ways to Treat Back Pain at Home
3. Stress.
Feeling tense? Your back might be feeling it, too.
“Chronic stress can lead to muscle tension, especially in the shoulders and lower back,” says Dr. Conaway. “This can cause chronic muscle spasms, which are painful and difficult to manage.”
Stretching and prioritizing core strength can help improve symptoms, but managing stress is just as important.
“Try deep breathing exercises, yoga or even just taking a quick walk when you feel overwhelmed,” Dr. Conaway suggests.
4. Exercise choices.
You probably know that heavy lifting can cause serious back pain. But the exercises you leave out might have just as much of an impact.
“It’s important to focus on core strengthening, stretching and balance,” says Dr. Conaway. “You don’t want to start lifting heavy until you’ve gotten a base of core stability and flexibility.”
With that done, you can start working up to heavier lifting two or three times per week.
“Squats and deadlifts can be great exercises, but they’re extremely dangerous when done with poor form,” Dr. Conaway adds. “If you’re new to lifting weights, consider seeing a physical therapist or trainer.”
> Related: Tired of Waking Up With Neck or Back Pain? Try These 5 Tips
5. Smoking.
If you smoke, your back might be the one paying the price for your cigarettes.
“Smoking has long been linked to lower back pain,” says Dr. Conaway.
That’s likely because of the oxygen deprivation.
“On a daily basis, we all sustain tiny injuries, especially to our backs,” he notes. “Smoking reduces your oxygen supply and prevents your body from repairing that damage.”
Here’s when it’s time to see a doctor.
While simple lifestyle changes can help improve many types of back pain, some symptoms shouldn’t be ignored.
See a doctor if your back pain:
- Lasts more than six weeks
- Was caused by a fall or other trauma
- Radiates down your arms or legs
- Is causing balance, bowel or bladder issues
- Is interfering with motor function in the arms or legs
Back pain can be frustrating, but once you know the cause, you might just find the relief you’re looking for.
