Back pain is one of the most common health problems. However, its causes are not always clear. Even just a single movement, an unusual strain or sitting for a long time can produce symptoms. Often, however, there are multiple triggers: insufficient exercise, one-sided strain, tense muscles, poor sleep, stress or the fear of moving in the wrong way can all affect back health.

“If you have back pain, you need to understand where it comes from and what you can do about it,” says Jasper Loots, a physiotherapist at the Swiss Paraplegic Centre. This is important, because pain does not always signal a fresh injury. Sometimes a strain is just the straw that breaks the camel’s back, but hopefully not yours.

Why taking it easy is rarely the best solution

When back pain strikes, the impulse to move as little as possible is understandable. However, protecting your back in this way for an extended period is often counterproductive. Movement helps you to keep your muscles active, maintain your flexibility and reduce the risk of developing chronic complaints. The important thing isn’t having perfect posture, but regularly changing what you are doing: sitting, standing, walking, stretching and moving again.

That doesn’t have to be complicated: taking short movement breaks, going up and down stairs, walking, cycling and swimming can all help keep your back flexible. The key is making this a regular habit. As Loots says, “We have all got used to tooth brushing being part of our daily routine – why not do the same with back exercises?”

A strong back is a stable back

Strong core muscles can support your back, making it more stable and durable. Your core includes not only your back muscles, but also those of your abdomen, pelvis and lumbar region. Simple, controlled exercises that are done slowly and evenly are helpful. If you are unsure about anything or are in severe pain, you should seek specialist help.

Sleep and stress contribute to back health

Back pain is not just about muscles and joints. Stress can build up in the body and place further strain on your muscles. Conversely, pain can be a new source of stress. Sleep also plays an important role, because the body needs rest to process the rigours of the day. For many adults, seven to nine hours of sleep per night is a sensible guideline.

Relaxation is not a nice-to-have, but an integral part of back health. A peaceful stroll, a warm bath, breathing exercises or a conscious break can help reduce tension. Addressing situations that are causing mental strain, either in your day-to-day life or with the help of specialists, can also relieve pressure.

When a medical opinion is important

It is important to seek medical advice if you experience severe, radiating or persistent pain, numbness, signs of paralysis or bladder or bowel problems, or after an accident. The same applies if your symptoms do not improve despite appropriate exercise and relaxation.