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.
Around 85% of all back pain cases are non-specific back pain, which usually resolves within a few days to weeks. Unfortunately, it can recur and, in rare cases, become chronic if appropriate measures for relief and prevention are not taken.
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.
Definition
Non-specific back pain refers to pain in the back area for which no specific anatomical cause can be identified. It is the most common form of back pain and can affect people of all ages.
General Risk Factors
Non-specific back pain is often triggered by various interacting factors. Here are some of the most common risk factors:
Lack of Movement and Improper Load Bearing
In modern society, many people spend a large part of their day sitting. Prolonged sitting, especially in an unfavourable posture, puts strain on the spine and can lead to overworked muscles. Unilateral movements, as seen in certain work processes, can also result in improper loading and pain.
Lack of Core Stability and Weak Muscles
Weak abdominal and back muscles mean that the spine is not adequately supported. An imbalance between muscle groups can cause poor posture, leading to back pain.
Overweight
Being overweight puts extra stress on the spine, especially the lower back.
Psychosocial Factors
Stress, anxiety, and depression are also important factors that can influence non-specific back pain.
Additional Risk Factors May Include:
- 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.
Movement and Strengthening Exercises
It is important to stay active—start with small, slow movements and try to resume your usual activities. Long periods of rest are not beneficial and can even worsen the pain, lead to greater functional limitations, and delay recovery. In the long term, training is essential. The World Health Organization (WHO) recommends 150 minutes of exercise per week. There are no "best" back exercises—the key is to start and enjoy the activity to keep your motivation high.