Why do so many people suffer from back pain - and what can be done about it?

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Written by: Maternity Sports Academy. Commercial partnership.

Back pain is one of the most common ailments and almost all of us experience it at some point in our lives, with estimates suggesting that up to 80% of people will experience it at some point in their lives. But why does the back become symptomatic so often?

There are many reasons. Back health is influenced by age, physical activity levels, illness, work postures, stress and body control, among other factors. One thing many people with back pain have in common is that they are putting too much or too little strain on their bodies.

Long periods of standing still and poor working postures are particularly hard on the back. On the other hand, one-sided exercise or lack of exercise can also cause pain and aches. Often, however, back pain is not a sign of a serious illness, but a way for the body to signal that it needs attention and care.

Why does my back hurt?

The back is a complex structure of vertebrae, muscles, joints, discs and nerves, all working together. The spine supports the body's weight and distributes the load between different parts of the body. When any part of this system becomes unbalanced, pain and back problems can occur.

Factors that contribute to back pain include:

Age: With age, tissue elasticity decreases and recovery slows down. Spinal structures wear out and metabolism in the intervertebral discs slows down.
Exercise: both lack of exercise and over-exercise can cause pain. Too little exercise is not good for the health of the intervertebral discs, but too much and one-sided exercise can also wear out the structures of the spine.
Diseases and injuries: for example, osteoarthritis or a bulging disc can cause pain. It is always important to rule out inflammatory diseases in the case of back pain.
Working postures: sitting or standing for long periods of time puts a strain on the back, especially if the ergonomics are not right.
Stress: mental strain can cause tension in the body, which can be felt tangibly in the back. Many people may find that their back pain gets worse as their general stress levels increase.
Body control: poor mid-body support increases the strain on the back, as the vertebral structures need strong support around them.

Movement is medicine - in the right form

The key to treating back pain is to keep moving, unless it's a sudden inflammation or a serious injury. In this case, it is best to start moving carefully and according to the instructions of your doctor and physiotherapist.

Varied and regular exercise is key:

Stretching and mobility exercises open up tense muscles and muscle membranes and get the metabolism moving.
Muscle training strengthens the supporting muscles, especially in the mid-torso. A healthy back also needs strength in the large muscles that produce movement.
Balance and body control prevent improper loading by improving body positioning.

In the treatment of back pain, it is therefore advisable to build the training into as varied a package as possible.

Breathe - and listen to yourself

Many people are surprised how much breathing also plays a role in the well-being of the back. Shallow or tense breathing increases tension in the body, which can be reflected as pain in the back. Good, deep breathing helps you relax and reduces muscle tension.

Stress management is also an essential part of back pain prevention and treatment. Prolonged stress can cause muscle tension, which perpetuates pain. The mind-body connection is strong, and a holistic approach often brings the best results.

Two effective exercises to support your back

1. Pelvic swing with backrest

This exercise helps to stimulate mobility in the lumbar spine and relax the back muscles.

Do this:

Lie on your back, legs hooked, feet on the floor.
Inhale, and on the exhale, gently tilt your hips so that your lower back is pressed against the platform.
Inhale to return to the starting position.
Repeat the movement calmly 10-15 times.

Benefit: Improves mobility in the lower back and relieves tension.

2. Cat and cow alternation (Cat-Cow)

A traditional yoga movement that increases mobility throughout the back and helps to recognise the connection between movement and breath.

Do this:

Assume a continence position (arms under shoulders, knees under hips).
Inhale and arch your back: lift your chest and look upwards ("cow's back").
With an exhalation, round the back, bring the chin towards the chest and pull the belly button in ("cat's back").
Repeat calmly 10-15 times in rhythm with your breath.

Benefit: Activates and relaxes the supporting muscles of the spine.

Small actions, big impact

Preventing and treating back pain does not require miracles, but it does require consistency. Small daily choices such as taking breaks, breathing well, listening to your body and getting enough rest will support your back health in the long term.

Need help with neck, shoulder and back pain? The Posture Power programme at the Academy of Maternity Exercise is designed to prevent and relieve neck and back pain through effectively targeted exercises. The exercises strengthen the neck and back, relieve muscle tension, increase mobility and improve breathing.