Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC.
As of 2024, statistics show that approximately 80% of us will eventually experience a back injury. Here in the U.S., back pain affects millions and costs billions of dollars in healthcare each year (around $50 billion for low back pain specifically). In addition, according to the Bureau of Labor Statistics (BLS), at least a million workers suffer from back injuries annually, accounting for one in five workplace injuries or illnesses.
Mechanical back pain (different from neurogenic pain caused by nerve injury) that originates in the spine, intervertebral discs, or soft tissues accounts for over 90% of back pain cases. Mechanical pain is typically caused by wear and tear leading to degenerative changes in the spinal discs, from traumatic injury, or by overuse. Mechanical back pain can either develop gradually or suddenly appear, can vary in intensity or duration with different bodily positions and activities, can have various sensations, and can radiate from the back to other areas like the hips, glutes, and legs.
Most common causes of back pain and injuries
Prolonged sitting and poor posture
It’s been said that sitting is the new smoking, and I won’t disagree. Sitting can worsen back pain, and chronic pain can further decrease overall movement, significantly reducing health and quality of life over time. While poor posture is a factor, long periods of inactivity alone can result in back pain as more pressure is placed on the spine and intervertebral discs. Although posture can be adjusted to reduce this pressure, this becomes generally insignificant when sitting for more than six consecutive hours a day on multiple days of the week. Blood and lymph fluids aren’t encouraged to move as they are designed to, which prevents them from nourishing and lubricating parts of our bodies effectively.
Dysfunctional movement and improper lifting
Jobs like building maintenance and personal care services report some of the highest rates of back pain. Repetitive movements (especially loaded ones), paired with weak muscles on unconditioned bodies, are a recipe for injury. Before heading to the nearest gym without a plan, learn how to move properly to avoid injury or triggering back pain. Overextending the spine during workouts (often due to weak core musculature) is one of the leading causes of back pain, as is working out for too long or too intensely without proper recovery time.
Poor sleep hygiene
Research shows that inadequate sleep and poor sleep quality are closely related to lower back pain. Those who don’t sleep well due to acute discomfort, insomnia, or regular interruptions are more likely to develop chronic pain. Our bodies use sleep to recover from the day and prepare for the next. Leaving sleep to chance is setting our bodies up to fail.
How spinal health affects all health
Our bodies require support
The vertebral spine supports our skeletal frame, which, in turn, supports our muscular system, soft tissues, and organs. It is essentially the core of our physical makeup.
More efficient movement leads to better body function
Consider your spine a highway for nerves. These nerves transmit important signals between the brain and the body. The “mind-to-muscle connection” is vital for efficient movement because it tells our body to recruit the right muscles for the right tasks in the way they were designed to be used. This prevents overactive muscles from compensating for weaker, inactive ones by default patterns, which can create muscular imbalances and dysfunctional movement patterns that cause further issues or injuries.
Faster healing and recovery can take place
As much as we try to avoid them, injuries can and do inevitably happen since we can’t always predict accidents. However, we can prevent the unnecessary and promote a quicker healing process by maintaining a healthy spine that delivers clear and unobstructed signals to the body.
How to ensure optimal back health
Make adequate quality sleep an absolute non-negotiable
As it relates to the spine, when the body is asleep, it repairs and restores spinal structures that have been stressed and strained during waking hours and need regeneration, such as discs, ligaments, muscles, and nerves. Sleep allows our spine to decompress, repair damaged tissues, and reduce inflammation. Poor sleep, on the other hand, often contributes to increased and prolonged muscle tension, heightened pain and discomfort, and a greater risk of injury. A medium-firm mattress is generally recommended for most people, as it offers enough support without being too hard or too soft.
Stay hydrated
Hydration is important for spine health because it helps maintain the size, structure, and function of intervertebral discs. Made up mostly of water, these discs serve as shock absorbers between the vertebral bones. Dehydration causes the body to pull water from these discs, causing them to shrink and compress. Chronic dehydration can lead to the breakdown of these discs or disc degeneration.
Cerebrospinal fluid (CSF) shunts impurities and waste products from the brain and acts as a cushion to protect the brain and spinal cord from injury and shock. Hydration, or the lack of it, also affects the muscles around the spine, as muscles require fluid to function properly. Cramps, spasms, and fatigue due to dehydration can make the spine and body more vulnerable to injury.
Prioritize good posture and quality movement
It’s important to be mindful and aware of how we hold our bodies throughout the day and how we move them. For example, when moving heavy objects, avoid placing unnecessary strain on your back. Get as close as possible to the object you’re moving. Engage your core to stabilize your spine. If you need to turn, pivot your entire body by moving your feet rather than twisting your back.
When lifting objects, use your glutes and legs instead of your back muscles. Hinge at the hips, push them back, and use your glutes and leg muscles to propel yourself up by “pushing the floor away” through your feet. Keep the object close to your body as you lift or carry it.
Train resistance
Although it may seem that “taking it easy” is a good way to avoid back pain, this often backfires. Physical activity, such as walking, weightlifting, and regularly mobilizing your spine, helps build and maintain strength and stability, reducing your chances of preventable injury. Even after an injury has occurred, an appropriate level of movement is beneficial for healing, restoring function, and avoiding stiffness. This activity also increases blood flow to the back muscles, which may help reduce stiffness, pain, and other related symptoms. Prioritizing frequent, multi-directional spinal mobility—from top to bottom—is particularly important, especially if you stay in the same position for long periods throughout the day. Improving spinal mobility can make aging easier and support a healthier experience along the way.
When we improve our spinal mobility, other things begin to take care of themselves because the spine is a central part of bodily movement. A well-functioning spine is essential for functional movement. Pain or stiffness resulting from spinal issues can limit motion. If you’re just starting your resistance training journey, talk to a professional who can help you build a solid strength training foundation.
Make time for frequent physical activity
Although it can be difficult in today’s world, if possible, avoid sedentary jobs or find a way to make your office job more active. If you must work a desk job, know that standing in place with an adjustable-height desk doesn’t count as movement. Standing in one position can even bring on new pain points that weren’t issues while sitting.
Not only do spinal discs require water, but they also require motion to pump waste products out and healthy fluid in. Get up at least once every hour and move. Incorporate ambulation (i.e., walking) and mobilization (i.e., dynamic movement “snacks” that include active stretching and strengthening of the joints through motion).
It’s time for workplace reform where movement isn’t simply encouraged out of corporate wellness obligations but is instead integrated into our jobs.
The recap
Mechanical back pain and its treatment cost us significant money and time away from work.The causes of mechanical back pain vary, and treatments can range from simple self-care techniques to more complex surgeries, depending on the severity and extent of the back pain.
Back pain and injury are closely tied to how we treat our bodies during the day, while also reducing their necessary recovery time at night. Spinal health often dictates overall health because our spine supports our body’s structure, function, and healing capabilities.
However, you can improve the health of your back and spine by taking preventative measures like getting adequate sleep, staying hydrated, being mindful of posture and movement quality, training resistance, and staying active.
Understanding the root cause(s) of your back pain gives you a better chance at steering the ship, gaining clarity on who to consult with, and improving your opportunities for getting the proper treatment. It’s important to consult with qualified healthcare providers when an issue already exists and a qualified fitness professional when you’d like to prevent one.
Be open to change and honest about your lifestyle. Help us help you!
Kandis Joubert, Certified Personal Trainer & Nutrition Coach
Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC, where she uses a multi-faceted approach in helping other business owners and corporate professionals prioritize their health and preserve longevity to amplify their own distinct influence. Additional areas of expertise as it relates to human wellness include mobility and goniometric assessment, prehab and rehab, movement optimization, mindset, lifestyle change and adherence, and body recomposition.
