Back pain is the single leading cause of disability in the world. The World Health Organization estimates it affected 619 million people in 2020, and most of us will deal with it at some point.
The frustrating part is that it rarely has just one cause. About 90% of cases are called “non-specific,” which means no single structure can be blamed. Knowing the most common causes helps you understand what’s going on and what’s likely to help.
Here are 9 possible reasons you have back pain.
9 Common Causes of Back Pain
1. Sciatica
Sciatica isn’t a diagnosis on its own. It describes pain that travels from the lower back down the leg along the sciatic nerve. Anything that puts pressure on the lower back nerves or the sciatic nerve itself can cause it, and it can be intense. Learn more about sciatica and what helps.
2. Osteoarthritis
Arthritis in the spine can come with age, but it can also follow an old injury or years of not moving much. As the cartilage in the joints wears, movement can become stiff and painful.
3. Muscle and Ligament Strain
Strains and sprains of the muscles and ligaments around the spine are one of the most common reasons for a sore back. This kind of pain often feels more spread out along the muscles on either side of the spine.
4. Disc Degeneration
The discs between your vertebrae change with age, and that process can speed up when the spine takes on extra or uneven load. Disc changes don’t always cause pain, and many people with them feel fine. But people with severe disc degeneration do have a higher rate of chronic low back pain.
5. Herniated Disc
When the outer wall of a disc tears, the inner material can bulge out and press on a nearby nerve root or irritate the surrounding tissues. That can cause pain in the back, the leg or both.
6. Stress
It’s natural to assume pain in your back means something is physically wrong there. Research says not necessarily. Stress can turn up the volume on back pain, and managing stress can help you recover. Poor sleep works the same way. Here’s how to build a better sleep routine.
7. Smoking
It surprises a lot of people, but smoking is linked to a higher risk of back pain. It’s thought to affect blood supply to the discs and increase inflammation, both of which make healing harder.
8. Too Much Movement and Not Enough Strength
One of the most often missed causes of lower back pain is a spine that moves too much and isn’t supported well enough, especially in the lower back. In these cases, more stretching isn’t the answer. Building strength around the spine is. Compound exercises like squats and deadlifts, done with good coaching, can be a big part of recovery. These squat exercises are a good place to start.
9. Other Causes
Pain in the back can also come from posture habits, a kidney stone or infection, pregnancy, a fracture and, rarely, something more serious like a tumour. That’s why it’s worth having persistent pain properly assessed rather than guessing. If you’re pregnant, read our guide to low back pain during pregnancy.
Why Back Pain Is Complicated
If you’ve ever wondered why one treatment works for a friend but not for you, this is why. Most cases come from a mix of factors: how your spine moves, how strong you are, how you sleep, how stressed you are and what you do all day. Fixing just one piece often isn’t enough.
What Helps Back Pain
Because there’s usually more than one cause, the best results usually come from working on more than one thing:
- Keep moving. Rest feels right, but staying gently active usually leads to a faster recovery than bed rest.
- Build strength and stability. Strong hips, glutes and core muscles support the spine. If you’re not a fan of the gym, here’s how to stay active when you hate going to the gym.
- Improve how your spine moves. A chiropractic assessment looks at how your spine and pelvis are moving and what’s loading the painful area, then builds a plan around it.
- Eat well and manage stress. Both affect inflammation, healing and how strongly you feel pain.
When to Get Your Back Pain Checked
Book an assessment if your pain has lasted more than a week or two, keeps coming back, spreads down your leg, or is getting in the way of work, sleep or exercise. We’ll look at what’s driving it and build a plan to get you moving again. Book a free consultation at our Kanata clinic, or check our frequently asked questions first.
Get Emergency Care If You Have
- Loss of bladder or bowel control, or numbness in the groin or inner thighs
- Weakness in your legs that’s getting worse
- Pain after a serious fall or accident
- Pain with fever, or unexplained weight loss
Dr. Michael Gibson has committed himself to helping others to live the best life possible. After graduating with a Bachelor of Kinesiology from the University of Western Ontario, he received his Doctor of Chiropractic Degree and Masters of Science in Chiropractic Sports Science from Life University. He is the co-creator of Life By Design, and co-owner of Synergy Wellness Group. His passion for empowering families runs deep. After experiencing the loss of his sister due to illness, Michael’s purpose became reaching and teaching as many as possible the foundational principles of an extraordinary life. Since that time, he has passionately pursued and been successful in living out his dream. He maintains a busy family chiropractic practice, a full speaking schedule, and finds time to implement the principles and practices of Life By Design in his own life.
