Useful Information About Non-Specific Back Pain
Have any of you ever experienced back pain without a clear cause? It appears suddenly and can disrupt our daily lives—whether at work, at home, or during leisure activities. [cite: 1, 2, 3]
Around 85% of all back pain cases are non-specific back pain, which usually resolves within a few days to weeks. [cite: 3] Unfortunately, it can recur and, in rare cases, become chronic if appropriate measures for relief and prevention are not taken. [cite: 4]
In this post, you will learn more about non-specific back pain, the risk factors involved, what you can do about it, and how to prevent it. [cite: 5]
Definition:
Non-specific back pain refers to pain in the back area for which no specific anatomical cause can be identified. [cite: 6, 7] It is the most common form of back pain and can affect people of all ages. [cite: 7]
General Risk Factors:
Non-specific back pain is often triggered by various interacting factors. [cite: 8, 9] Here are some of the most common risk factors: [cite: 9]
- Lack of Movement and Improper Load Bearing: In modern society, many people spend a large part of their day sitting. [cite: 9, 10] Prolonged sitting, especially in an unfavourable posture, puts strain on the spine and can lead to overworked muscles. [cite: 10] Unilateral movements, as seen in certain work processes, can also result in improper loading and pain. [cite: 11]
- Lack of Core Stability and Weak Muscles: Weak abdominal and back muscles mean that the spine is not adequately supported. [cite: 12, 13] An imbalance between muscle groups can cause poor posture, leading to back pain. [cite: 13]
- Overweight: Being overweight puts extra stress on the spine, especially the lower back. [cite: 14]
- Psychosocial Factors: Stress, anxiety, and depression are also important factors that can influence non-specific back pain. [cite: 15]
Additional Risk Factors May Include: [cite: 16]
- Genetic predisposition
- Smoking
- Poor diet
- Age between 35 and 50 years
Measures for Non-Specific Back Pain:
Even though non-specific back pain does not have a clearly identifiable cause, there are many measures to alleviate the discomfort and prevent further back pain. [cite: 17]
Movement and Strengthening Exercises: It is important to stay active—start with small, slow movements and try to resume your usual activities. [cite: 17, 18] Long periods of rest are not beneficial and can even worsen the pain, lead to greater functional limitations, and delay recovery. [cite: 18] In the long term, training is essential. [cite: 19, 20] The World Health Organization (WHO) recommends 150 minutes of exercise per week. [cite: 19] There are no "best" back exercises—the key is to start and enjoy the activity to keep your motivation high. [cite: 20]