The spine is basically the same type of structure in all human beings. However, this doesn't mean that what triggers your back pain will also produce the same results in somebody else with a similar spine-related problem, because there are many different factors that contribute to symptoms. Still, some back pain triggers are fairly common. Here's a closer look at five of these triggers along with some tips for avoiding them.
1. Lifting or Carrying Heavy/Awkward Objects
Not surprisingly, lifting or carrying heavy objects ranked first in a recent study on back pain triggers. Any time you lift or carry something, you run the risk of placing extra stress on spine-supporting muscles and structures. Reduce your risk of being sidelined by this back pain trigger by:- Using proper lifting techniques (e.g., bending at your hips and knees and not bending forward)
- Asking for help when lifting or moving heavy or awkward objects
- Using supportive back braces or assistive devices
2. Smoking
Results from a different study suggest the use of tobacco products could make back pain triggers even more noticeable. Chemicals in cigarettes can also make spine-related discomfort worse by affecting circulation. Your spine and its bones and discs then won't get as much nutrient-rich blood, which can accelerate the breakdown of important structures and increase inflammation around your spine. The simplest way to avoid this trigger is to quit smoking.3. A Non-Spine-Related Injury
Your spine houses a lot of nerves that branch out to many other parts of your body, which is why injuries affecting other parts of your body sometimes trigger back pain. For instance, an acute (sudden) hip injury may produce radiating pain that extends to your lower back. Acute injuries, by nature, aren't easy to prevent. However, you can get an accurate diagnosis so underlying issues that may be indirectly affecting your spine can be treated.4. Depression and Anxiety
A study on back pain and depression found that patients with anxiety or depression were nearly twice as likely to have certain types of spine-related issues. The reason is because the stress that often goes along with mental health problems can make muscles that support the spine tense, which can then lead to disruptive back pain. Long-term depression could also affect how you perceive any back pain you may already have, which could make your symptoms seem worse. The effective management of mental health issues may involve:- Mindfulness-based therapies
- Medication and/or counseling
- Relaxation techniques
- Identifying sources of depression/anxiety and developing coping techniques
5. Improperly Carrying/Wearing Accessories
The things you carry or wear can also trigger back pain. A good example is what can happen if you regularly carry a heavy bag with a single strap on one shoulder. Doing so can create an imbalance that extends, in this case, to your upper spine and neck. The same thing can happen in the lower back area if you wear tight-fitting clothes or slimming undergarments such as Spanx. Avoid back pain triggers like this by:- Not wearing excessively restrictive or tight clothing
- Using backpacks with two wide straps so you can evenly distribute weight
- Periodically cleaning out your purse so it's not too heavy
- Using wheeled luggage or backpacks
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