Health and Me

Tanya Dutt

Forget Painkillers! These Tips Could Help Ease Your Lower Back Pain, Claims Study

Low back pain is almost a common experience for many. At one time or another, almost everyone has experienced the soreness of backache, from nagging aches to disabling pains that limit their activity. Although usually self-limiting, knowing what might be causing the problem and how best to prevent it may make it somewhat more manageable.

Your spine consists of a collection of vertebrae (little bones), intervertebral discs, ligaments, and muscles supporting the spinal nerves; these nerves bridge the communication between your brain and your body. It is in that complex system, when any segment is strained or injured or degenerative, that gives rise to lower back pain.

A recent study in JAMA Network Open underscores the value of addressing lifestyle factors in the management of back pain. It showed that participants receiving lifestyle coaching focused on weight management, physical activity, sleep, diet, and stress had less pain and disability than those treated with standard care. They also had modest weight loss, which helps in the reduction of symptoms from back pain.

According to Dr. Chris Williams, one of the study's senior investigators, "Solving back pain needs to be more than fixing the back. We are rather like ecosystems in which many different factors interact to determine how we work and feel.

Traditional approaches such as painkillers and surgery sometimes do not touch the root of chronic back pain. Instead, a holistic approach that includes self-management, lifestyle changes, and preventative care equips the person with the autonomy to manage pain. This multidimensional care would not only manage symptoms but enhance the quality of life.

<h2>Common <span rel="noindex">Causes of Lower Back Pain</span></h2>

Common causes include overexertion, for example an exciting first game of golf or a highly ambitious day of yard work. Muscles and ligaments become overstretched and or injured, creating temporary stiffness and soreness. This type of pain typically resolves in a few days, but repetitive episodes can irritate the lower back.

The intervertebral disks are shock absorbers for the spine. Tears or herniations of these disks with age or injury can be painful. A herniated disk, commonly known as a "slipped disk," is a condition in which the jelly-like center bulges through the outer layer of the disk and may compress nearby nerves. This can cause sciatica, in which pain from the lower back radiates down to the legs.

Aging naturally wears down the structures of the spine. Osteoarthritis, spinal stenosis, and degenerative spondylolisthesis often develop as the disks shrink and joints deteriorate. These changes can cause pain, stiffness, and, in extreme cases, nerve compression.

<h4>Scoliosis and Compression Fractures</h4>

Abnormal curvature of the spine (scoliosis) or fractures due to osteoporosis are less common but significant causes of back pain, especially in older adults.

Poor posture, smoking, excess weight, and lack of physical activity are some of the causes of chronic low back pain. Each of these factors increases strain on the spine or accelerates its natural degeneration.

Low back pain varies in presentation based on the cause. It may be sharp, dull, intermittent, or constant. Common symptoms include:

<ul><li>Pain worsened by bending, lifting, sitting, or standing.</li><li>Pain that spreads to the buttocks or legs, as in sciatica.</li><li>Recurring pain that may have good and bad days.</li></ul>

<strong>Red Flags: Go to the doctor right away if you have any of the following: fever, chills, unexplained weight loss, or loss of bladder or bowel control, which can be a sign of a serious underlying condition.</strong>

<h2>Taking Proactive Steps to Prevent Lower Back Pain</h2>

Though some causes of back pain, such as aging, are unavoidable, healthy habits can reduce the risk:

Combine aerobic exercises like walking or swimming with targeted strength training to maintain a strong and flexible core. Exercises that strengthen the back and abdominal muscles provide stability and reduce strain.

Try to avoid bending at the waist when lifting heavy items. Instead, squat down while keeping your back straight and allow your legs to help support the load.

Excess weight puts extra pressure on the lower back. A well-balanced diet and regular exercise can help maintain your weight and take some of that pressure off.

Smoking contributes to disk degeneration and delays healing. Removing tobacco can help slow this progression and promote overall spinal health.

Be mindful of your posture when sitting, standing, or sleeping. Properly designed ergonomic chairs, supportive mattresses, and learning proper alignment can prevent undue stress on your spine.

<em><a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2828920?utm_source=For_The_Media&amp;utm_medium=referral&amp;utm_campaign=ftm_links&amp;utm_term=011025" data-type="tilCustomLink" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">Healthy Lifestyle Care vs Guideline-Based Care for Low Back Pain: A Randomized Clinical Trial.</a> JAMA Netw Open. 2025</em>

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Low back pain is almost a common experience for many. At one time or another, almost everyone has experienced the soreness of backache, from nagging aches to disabling pains that limit their activity. Although usually self-limiting, knowing what might be causing the problem and how best to prevent it may make it somewhat more manageable.Your spine consists of a collection of vertebrae (little bones), intervertebral discs, ligaments, and muscles supporting the spinal nerves; these nerves bridge the communication between your brain and your body. It is in that complex system, when any segment is strained or injured or degenerative, that gives rise to lower back pain.A recent study in JAMA Network Open underscores the value of addressing lifestyle factors in the management of back pain. It showed that participants receiving lifestyle coaching focused on weight management, physical activity, sleep, diet, and stress had less pain and disability than those treated with standard care. They also had modest weight loss, which helps in the reduction of symptoms from back pain.According to Dr. Chris Williams, one of the study's senior investigators, "Solving back pain needs to be more than fixing the back. We are rather like ecosystems in which many different factors interact to determine how we work and feel.Traditional approaches such as painkillers and surgery sometimes do not touch the root of chronic back pain. Instead, a holistic approach that includes self-management, lifestyle changes, and preventative care equips the person with the autonomy to manage pain. This multidimensional care would not only manage symptoms but enhance the quality of life.Common Causes of Lower Back PainOveractivity and Muscle StrainCommon causes include overexertion, for example an exciting first game of golf or a highly ambitious day of yard work. Muscles and ligaments become overstretched and or injured, creating temporary stiffness and soreness. This type of pain typically resolves in a few days, but repetitive episodes can irritate the lower back.Disk Injuries and HerniationThe intervertebral disks are shock absorbers for the spine. Tears or herniations of these disks with age or injury can be painful. A herniated disk, commonly known as a "slipped disk," is a condition in which the jelly-like center bulges through the outer layer of the disk and may compress nearby nerves. This can cause sciatica, in which pain from the lower back radiates down to the legs.Degenerative ConditionsAging naturally wears down the structures of the spine. Osteoarthritis, spinal stenosis, and degenerative spondylolisthesis often develop as the disks shrink and joints deteriorate. These changes can cause pain, stiffness, and, in extreme cases, nerve compression.Scoliosis and Compression FracturesAbnormal curvature of the spine (scoliosis) or fractures due to osteoporosis are less common but significant causes of back pain, especially in older adults.Lifestyle-Related FactorsPoor posture, smoking, excess weight, and lack of physical activity are some of the causes of chronic low back pain. Each of these factors increases strain on the spine or accelerates its natural degeneration.Identifying SymptomsLow back pain varies in presentation based on the cause. It may be sharp, dull, intermittent, or constant. Common symptoms include:Pain worsened by bending, lifting, sitting, or standing.Pain that spreads to the buttocks or legs, as in sciatica.Recurring pain that may have good and bad days.Red Flags: Go to the doctor right away if you have any of the following: fever, chills, unexplained weight loss, or loss of bladder or bowel control, which can be a sign of a serious underlying condition.Taking Proactive Steps to Prevent Lower Back PainThough some causes of back pain, such as aging, are unavoidable, healthy habits can reduce the risk:Exercise RegularlyCombine aerobic exercises like walking or swimming with targeted strength training to maintain a strong and flexible core. Exercises that strengthen the back and abdominal muscles provide stability and reduce strain.Use Proper Lifting TechniquesTry to avoid bending at the waist when lifting heavy items. Instead, squat down while keeping your back straight and allow your legs to help support the load.Maintain a Healthy WeightExcess weight puts extra pressure on the lower back. A well-balanced diet and regular exercise can help maintain your weight and take some of that pressure off.Quit SmokingSmoking contributes to disk degeneration and delays healing. Removing tobacco can help slow this progression and promote overall spinal health.Maintain Good PostureBe mindful of your posture when sitting, standing, or sleeping. Properly designed ergonomic chairs, supportive mattresses, and learning proper alignment can prevent undue stress on your spine.Healthy Lifestyle Care vs Guideline-Based Care for Low Back Pain: A Randomized Clinical Trial. JAMA Netw Open. 2025