Many people are surprised to learn how many causes there can be for back muscle pain. They are surprised, too, to learn how easily they can avoid back muscle pain. We recommend that you see your doctor before accepting anyone’s advice, since your pain may need professional help. With his or her approval, you may want to follow some of the suggestions for back muscle pain that we have found helpful.
What causes back muscle pain?
POSTURE. Among the most common causes of back muscle pain is incorrect posture. This is especially true of incorrect sitting posture. Think through your day. Do you spend long hour:
- sitting at a desk at work?
- in front of a computer?
- in front of the television set?
- behind the wheel of a vehicle?
Improper posture is the source of much back muscle pain. The muscles of the back are constantly struggling to keep your spine aligned. When you allow yourself to slouch or bend forward too much, you encourage back muscle pain. When you lean on an arm rest too long, you ask for back muscle pain.
SHOES. Unhappily, your shoes may be causing your back muscle pain.
Shoes that do not fit properly can shift your weight slightly to one side or the other. Your muscles fight this shift, and back muscle pain results. Women’s high heels tend to shift the weight forward, again causing back muscle pain.
STANDING / WALKING. If you walk a lot during the day, or stand for long periods of time, you may strain your back muscles. This strain can bring on back muscle pain.
EXERCISE. Exercise is great, and your back needs exercise, especially back pain exercise. However, exercise without proper warm-up and cool-down times can cause back muscle pain. Incorrectly performed exercise is also a cause of back muscle pain.
How should I treat back muscle pain?
- Begin with a hot bath. Epsom salts may be added, but make the bath hot. It will relax your back muscles.
- Get a massage – or use an electric massager / massage cushion.
- Begin regular back pain exercises, such as those found on this site.
- Alternate heat from a heating pad (low to medium) with ice packs.
How can I avoid back muscle pain in the future?
- Work on your posture, especially sitting posture.
- Be sure your chair supports your lower back.
- When walking or standing for long periods of time, exchange stylish high heels for sensible heels.
- Exercise regular, with proper warm-up and cool-down.
Contact a physician to determine the cause of your individual back muscle pain, treat it with his or her approval, and then take precautions to avoid future back muscle pain.