According to the National Institute of Neurological Disorders and Stroke, approximately 80% of adults will experience low back pain at some point in their lifetime. Low back pain can be caused by soft-tissue injuries, disc dysfunctions, spinal joint dysfunction, nerve damage, or medical conditions such as spinal stenosis, osteoarthritis, osteomyelitis, and autoimmune disorders.

The most common cause of low back pain, however, is a strain or a sprain. A strain is a pulled muscle or tendon, while a sprain is the result of an overstretched or torn ligament. Strains and sprains can be caused by the following:

• lifting and twisting motions, such as getting groceries out of the trunk of your car, or playing golf and other sports with complex movements
• sitting for extended periods of time
• repetitive motions
• stress
• improper posture
• low level of physical fitness
• sudden impact or trauma, such as a fall or a car accident

Ways to Keep Your Low Back Healthy

• Lift heavy items carefully, and avoid twisting while lifting. If an item is too heavy, don’t go it alone. If you must lift, practice proper form and engage core muscles to protect the low back.
• Try not to sit for too long. Staying in any one position for an extended period of time is not good for us; our bodies like to move! Drink water — not only will you be well-hydrated, but you’ll also find that you will NEED to get up. Take time during your restroom break to do a couple of gentle stretches to get your blood flowing.
• Be mindful of your posture. Balance your weight equally between both feet when standing. Notice if your shoulders are scrunching up to your ears and curling forward — this motion can cause us to hunch forward, putting undue stress on both upper and lower back. If you notice your posture has slipped, take a deep breath, lift your sternum up, roll shoulders up, back, then down and gently pull your belly in towards your spine to reset.
• Get physical — Strengthen your body, especially your core muscles. Physical activity has the added benefit of releasing endorphins, hormones that reduce our perception of pain.

Sometimes, despite our best efforts, low back pain happens. If you’re experiencing low back pain caused by muscle tension or strains, massage can help.

*Always consult with your doctor first to rule out any serious health conditions.