It’s the second weekend of 2024 and we’ve already seen a spike in back pain, so let’s talk about it.
Back pain is, well, a real freaking pain. And a common one, at that. Some studies say 23% of adults suffer from low back pain, and other estimates range as high as 84% over a lifetime.
So what gives? If we’re supposed to live 7 to 10 decades on this earth, why would the spine be designed so poorly?
That’s the thing–it isn’t.
Our spines are built to last us a lifetime, but they aren’t designed to be crammed into one stagnant position for hours a day, days on end, weeks upon weeks, and on and on.
And that’s exactly what we do!
We sit and stand in the same position for hours! Try 6-8 hours a day!
Sitting is usually the one that gets caught in the middle of this dilemma - but it’s not sitting’s fault. It is the fact that once we sit, we can be there for HOURS without any real movement— it’s a stagnant position.
Chairs, sofas, couches… they have made us all soft. But it’s not solely their fault our bodies and backs are all jacked up.
Our body is meant to change position, jump up and down, lie down completely, walk casually, pick up heavy stuff, and whatnot.
And that is exactly what a lot of us don’t do— move often.
Yes, back pain is still going to occur even if you are a seasoned athlete, you squat 300lbs or you can run 15 miles in a day. Back pain doesn’t discriminate how fit you are, where you come from, or what your background is (to some extent).
The reason some people end up with debilitating back pain can’t be explained to this day, but at The Athlete Spot, we believe there’s a reason.
That reason is, we don’t do hard things anymore.
We are no longer used to feeling comfortable being uncomfortable.
And the most uncomfortable situation most of us put ourselves in only lasts about an hour or so, 3-5 days a week.
Yes, I am talking about our training routine.
This type of discomfort is nothing in the grand scheme of things.
In my 5 years of clinical practice, I have treated recreation athletes, seasoned athletes, CrossFit athletes, Strongman competitors, bodybuilders, mountain bikers, manual laborers, roofers, carpenters, and many more amazing individuals who put their bodies through the paces.
Every single one of them experienced pain differently, but those who experienced the most discomfort were those partaking in recreational athletics.
Athletes who’d spend 2-3 days a week competing in different activities like recreational leagues, or doing hard labor once or twice a month while working a full-time job in an office or retail space.
This is not to discredit their active lifestyle, but recreational athletes just don’t put their minds and bodies to the similar stressors more dedicated athletes do.
And that is okay. They have different stressors.
Our bodies adapt to the stressors we apply to them.
Take me for example
I sit most of the day, train for 60-90 minutes 4 days a week, and the rest I am at home or in the office seeing patients, consulting with online members, etc.
When I get busier my training suffers, and as a sign, my body starts to ache, my joints start to feel stiff, and I become more prone to injuries.
Pain is an absolutely unpleasant experience.
There’s no doubt about that.
It can stop us from doing even the simplest things, like turning our body to greet a family member or picking up our kids as they sprint to meet us at the door.
Put simply, pain is detrimental to anyone’s quality of life.
But we can minimize our painful experiences by doing hard things.
Now don’t go thinking that just because you are in pain your spine must be damaged or broken. Your spine is a robust and adaptable system; just like the rest of your body. When injured, it requires adequate movement, adequate load, and time.
You’re not doomed to your pain. By using simple techniques, you could quickly relieve pain and restore proper functioning even in the most achy backs.
Understanding How Your Back Pain Started
Finding relief from back pain means understanding what went wrong in the first place. Your back isn’t as fragile as you think, and it shouldn’t bear all the blame.
Your spine is a foundation for your musculoskeletal system. It’s stable, protects your nervous system, and can flex and bear weight. It’s a robust and resilient structure.
The fundamental reason why so many people experience chronic back pain is due to your spine’s lack of variety of movement. But, like I mentioned earlier even the active among us often sit in an office chair for 6-8 hours a day.
In research performed by Dr. Joan Vernikos for NASA, it was observed that stagnation, staying in the same position for long periods of time, came with a myriad of health consequences. It can lead to blood pressure fluctuations, decreased heart function, and skeletal dysfunction, among other implications.
Good news: You can deter these health effects by simply changing posture every half hour or so. After all, we didn’t always have chairs. Have you ever tried sitting on the floor or working at a standing desk station? If you haven’t, you should. You’d be surprised at how often you naturally change postures.
Remember, stagnant movement is not good for anything.
3 Ways To Relieve Lower Back Pain
Your back is meant to last a lifetime, but it won’t if you sit or stand in the same hunched position all day. To give your back what it needs - constant movement, here are a few ways to do it:
Dr. Vernikos believes that altering posture every half hour can entirely neutralize the health implications of chronic stagnation.
I naturally change positions about every 15-20 minutes. This is from a habit my body has naturally developed over the last 5 years.
It’s also important for you to know that one hour of exercise per day can’t negate the effects or consequences of being stagnant all day.
We can interpret this in two ways:
Constant postural changes throughout the day are the key, not exercise intensity.
Small movement snacks throughout the day rather than one long workout work best when dealing with pain.
You can do what I did in the beginning. I’d set a timer on my phone (on vibrate of course) during any long periods of sitting or standing, and would change my posture when it went off.
Just stand up every half hour and walk to the bathroom and back, even if you just sit down again.
Rather than just stand up every 30 minutes, why not do something that could help rehab your back at the same time?
Now here are the 3 ways to improve your back pain before seeing a specialist:
Mobilize every morning: Do a 10-15 minute mobilization from The Athlete Spot
Lotion-the-Motion: Popularized by myself do 5 squats, 5 cobra pushups, and 5 alternating lunges every hour on the hour
Build A HARD-Habit: For example, walk for 15 minutes outdoors every night.
The world is your playground here. Just don’t get caught up trying to figure out the best thing and end up not doing anything.
Bonus: Increase Movement (& Upgrade Your Work Station)
We’ve addressed the origin of the problem by incorporating postural changes. Then we gave you a tool for relieving your pain using body mobilizations. Now it’s time to move.
More often than not, pain is simply a matter of not moving enough.
This is why increasing your daily step count is a staple component of nearly every rehab program we build. Go for a walk upon waking, before bed, and if possible, during your lunch break.
Ideally aim for 10,000 steps a day or more. Walking can utterly transform your health and your pain, as I talked about here.
Helping Your Lower Back Pain: Sit or Lay Down, Muscle or Disc, and When to Seek Help
Now that you know how to relieve lower back pain, let’s address some common questions about it. Understanding what to do and where it hurts when the jolt strikes can help ease the pain safely.
Is It Better To Sit Or Lay Down With Lower Back Pain?
The answer isn’t a one-size-fits-all, as everyone’s preferences and pain are different. Here are some handy pointers to help you find your go-to position.
Sitting. Sit with proper posture, keeping your upper body upright and aligned. Place your feet flat on the floor and maintain a 90-degree angle at your hips and knees. For added support, consider using a cushion or lumbar roll to relieve strain on the spine and regulate your blood flow.
Lying Down. This position can help promote muscle relaxation. Choose a firm mattress or lay on the floor with a thin cushion or heating pad for comfort. You can also place a pillow between your knees to keep your spine’s natural curve.
Listen to your body. Some individuals find relief through sitting, while others prefer lying down. So go ahead, experiment, and discover what works best for you.
Is It A Muscle Issue Or Something To Do With The Discs?
Differentiating between muscle-related and disc-related lower back pain can be a bit tricky, but we’ve got your back (pun not intended). We’ve seen enough cases to know what signs and indicators to look out for.
Muscle-Related Pain. It’s a muscle spasm/strain if it’s a localized pain that worsens with movement. You’ll feel some soreness or stiffness in the afflicted area. It may improve with rest, gentle stretching, and time.
Disc-Related Pain. Spine discs herniate or degenerate. They may compress your nerves and cause radiating pain. If it does it often travels down the leg and may be accompanied by numbness, tingling, or weakness. Bending or extended sitting can aggravate this back pain; lying down reduces it temporarily.
In any case, you can consult with me at The Athlete Spot to pinpoint the source of your back pain. Together we can you find the best treatment options for you.
How Do I Know If My Back Pain Is Serious?
Most cases of lower back pain don’t require immediate medical attention. However, if you see any of these red flags, don’t delay seeking expert help. Prompt diagnosis and treatment are crucial for addressing potential serious underlying conditions.
Severe and persistent pain that worsens over time
Pain accompanied by bladder or bowel dysfunction (problems holding it in)
Numbness/weakness in the legs, feet, or groin area
Loss of coordination or difficulty walking
Unexplained weight loss, fever, or night sweats
History of recent trauma (e.g., fall or accident)
Don’t take any chances when it comes to back pain. Know how to deal with it, make time for physical rehabilitation, maintain a healthy weight, and employ The Athlete Spots pain relief measures, —your back will thank you.
Beyond Relief with The Athlete Spot
When you’re ready, here are 2 ways I can help:
The Anti-Fragile Athlete Framework: When you are ready to overcome injuries, optimize your health, and build a powerful and adaptable physique and mindset, The Anti-Fragile Athlete Framework is the obvious choice. Through ongoing support, prioritize your health, build muscle, and become unstoppable.
Need one-on-one guidance to overcome injuries? Apply for private one-on-one injury rehabilitation.