The Anatomy of Back Pain - How Everyday Activities Hurt Our Spines

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Back in Pain: How Everyday Activities Hurt Our Spines

Back pain is the leading cause of disability worldwide ー in fact, 8 in 10 adults will experience back pain in their lifetime

Anatomy of Back Pain

Our everyday actions and postures wear down our bodies
Hidden Causes

Bad posture
Stress
Muscle strain
Obesity

Americans are working longer hours now than in decades — and our bodies are feeling the repercussions of prolonged sitting, standing, and moving

Everyday Actions Which Can Cause Injury

Force
Lifting or moving overly heavy objects
Repetition
Repeating the same movements, especially twisting of the spine
Inactivity
Sitting for long periods with inadequate back support

Common Posture Mistakes

Craning forward
Overextended muscles can lead to tension in back and shoulders
Slouched back
The back and neck are strained by extreme backwards angles
Extended or raised neck
A raised chin can cause pressure on neck, shoulder, and back

Surprising Costs of Back Pain

Missed Work

Lower back pain has historically cost Americans upwards of $100 billion per year – much due to lost wages and productivity
50% of all working Americans have admitted to work absence due to back pain
264 million: days of work lost every year due to back pain
That equates to 2 workdays missed for every full-time worker
Healthcare

Americans pay at least $50 billion in health care costs each year
Almost 95% can get by with moderate care and expenses
BUT those who need procedures and therapy may find that costs add up quickly
$50-$100: Physical therapy per session
$50-$100: Walking assistance equipment
$200-$2,000: Surgery, after insurance*
Without insurance, these amounts can easily balloon $50K-$150K+: Surgery without insurance

Quality of Life

Pain-emotion connection
Pain can affect mood, concentration, and even appetite
Ability to do everyday activities
Repetitive chores involving standing or moving can be very difficult
Peace of mind
Not knowing the causes of pain can be frustrating and anxiety-inducing

If back discomfort is so prominent and debilitating, what can be done to prevent it?

Fending Off Pain

Quick fixes like ice and heat can improve symptoms, but aren’t effective at treating the origin of pain
At Work
What You Can Do

Pay attention to posture
When sitting, maintain a forward curve in the lower back
Avoid slouching by adjusting computer and keyboard
Adjust desk settings
Move computer or laptop up to eye level to avoid craning neck
Try utilizing a standing desk to keep spine straightened
Modify repetitive tasks
If possible, utilize moving tools to help larger loads
Alternate physically demanding tasks with less demanding ones

What Your Employer Can Do

Adhere to OSHA* standards
Follow all rules and regulations set by U.S. Department of Labor
Monitor workplace conditions
Maintain safe environment free from recognized hazards
Provide adequate safety training
Keep employees up-to-date on current procedures and processes

Every Day
Improving your physical fitness can enhance your body’s ability to withstand daily activities
Exercise regularly
Low-impact aerobic activities can increase strength and endurance
Build muscle strength
Strengthen core, hips, and legs with abdominal and back exercises
Maintain a healthy weight
Being overweight strains back muscles ─ trimming down can lessen pain
Sleep With Proper Support
Get a mattress with proper spine and neck support.

With Tech

Specialized apps can help you utilize these prevention and treatment methods

Kaia: At-home back pain relief program
AI motion-tracking technology creates personalized treatment
Cost: Free with in-app purchases
Down Dog: Simulated yoga class with new routine for every use
Customizable sessions can target back pain and relief
Cost: Free with optional paying membership
Headspace: Guided meditation and stress relief
Series of meditations aimed at muscle relaxation
Cost: Free introduction with paid monthly subscription options
Backache: Sends reminders to take breaks from sitting
Includes physiotherapist-selected muscle and joint exercises
Cost: $3.99

BUT see a doctor if your back pain: