The main reason many of the patients I see haven’t been able to overcome their back pain previously is that they are repeatedly putting more strain on their back than their back can handle. This may seem obvious, but it’s the most commonly overlooked aspect in successfully overcoming back pain.
In this article, we’ll look at three common ways people put too much strain on their back and the reasons why they may do this.
Three Common Ways That People Put Too Much Strain On Their Back
The Stretches or Exercises They Do
Unfortunately, the exercises or stretches many people do to try to overcome their back pain actually replicate the strain that causes their pain in the first place. For example, someone who gets back pain when sitting slouched may try to stretch out their back by doing toe touches or pulling their knees to their chest. The problem with this is that rounding the back is what caused the pain in the first place, so these stretches are only making it worse. For these individuals, to successfully overcome their back pain, they will need to stop doing stretches that involve back rounding.
Similarly, if the same person is told they need to strengthen their core to overcome their back pain and they do sit-ups, this could also be problematic. The sit-up motion replicates the back rounding that triggers their pain. To overcome their back pain, they will need to do exercises that don’t involve back rounding motions.
The Postures They Adopt
Many people have back pain because of the way they sit or stand, often without realizing it. For example, people often sit in postures that place their spine in positions that irritate it. People whose pain is triggered by back rounding often sit in a slouched position. Those whose pain is triggered by extension often sit with their lower back arched.
Staying in any one posture for too long, especially one that stresses the spine, can also lead to discomfort and pain. The solution is to avoid staying in any posture for extended periods and to vary your posture throughout the day. Switching positions regularly can help reduce strain on your spine.
They Do Too Much of the Same Activity Without Enough Rest
Another way people put too much strain on their back is by doing the same activity for too long. For example, someone might start an activity like walking, lifting, or exercising and feel fine at first. But after 20 or 30 minutes, they begin to feel discomfort. Instead of stopping and resting while they still feel okay, they push through the pain until it forces them to stop. This only makes the problem worse. What they need to do is pace themselves better and take breaks before the pain sets in.
Similarly, some people do the same activity too often—like lifting heavy objects or exercising—without allowing enough recovery time in between. Overloading the spine too frequently without adequate rest will cause pain and injury. The key is to listen to your body and take breaks before pain sets in.
Three Reasons Why People Put Too Much Strain on Their Back
- Not Understanding the Cause of the Pain
One of the main reasons people keep making these mistakes is that they don’t understand what strain is causing their pain. Without identifying the exact cause, it’s hard to avoid it. Trying to fix the pain while continuing to do what caused it is like trying to heal a cut while repeatedly reopening it. - Not Realizing the Importance of Recovery
People often don’t realize how important recovery is. Too much of anything, even healthy activities, can overload your spine if you don’t allow enough time for it to rest and recover. After putting strain on the back, it’s crucial to give it time to adjust to that amount of tissue strain. - Believing “No Pain, No Gain”
Many people believe that pushing through pain is a sign of progress—that if they’re not feeling pain, they aren’t working hard enough. This is especially dangerous when it comes to back pain. Pain is your body’s warning signal that something needs to be protected. Ignoring it or pushing past it rarely leads to a good outcome.
Conclusion
While there may be other reasons people fail to overcome their back pain, these are some of the most common. To truly overcome back pain, it’s essential to stop doing the things that are causing the pain in the first place. Your spine can only handle so much strain before it reaches its pain limit. Once you reach that point, pain is your body’s way of telling you to stop and protect your back. That’s why it’s important to be mindful of how much strain you put on your spine and give it enough time to recover and become more resilient to the loads you place on it.