Four key factors that can trigger back pain and what to do to prevent it

Who hasn't suffered from back pain at some point? Over time, due to a sedentary lifestyle or long hours spent in awkward positions, this discomfort becomes one of the main reasons for medical consultations, both in primary care and traumatology.

“Eighty percent of the population will experience lower back pain at some point in their lives, and a significant proportion of these cases are work-related,” explains Dr. Christian Yela, head of the Orthopedic Surgery and Traumatology Department at the Hospital Universitari General de Catalunya – Grupo Quirónsalud , in Sant Cugat del Vallès.

This specialist identifies four key factors that can trigger back pain:

• Incorrect posture or maintaining an incorrect position for long periods.

• Repetitive movements, which can cause microtrauma to the dorsal muscles.

• Incorrect lifting of loads, which increases the risk of lumbar injuries.

• Sedentary lifestyle, which weakens the muscles that support the spine, making it more vulnerable.

Take care of your back It is advisable to do regular physical exercise and strengthen the lumbar muscles.

Recommendations for a healthy back

1. Regular physical exercise

“Strengthening the abdominal and lumbar muscles provides essential support to the spine,” says Dr. Yela. Stretching exercises also improve mobility and reduce muscle tension.

The specialist emphasizes the importance of integrating physical activity into your daily routine: "It's not just about correcting your posture or adapting your work environment, but about being proactive in taking care of your spine. If you experience any persistent discomfort, it's essential to consult a specialist to avoid further complications."

2. Active breaks during the day

Taking active breaks is key to preventing muscle stiffness. “Getting up, stretching your legs, neck, and arms, and walking for a few minutes improves circulation and reduces accumulated tension,” recommends Dr. Yela.

In physical work, it's important to distribute weight evenly, avoid always carrying weight on the same side, wear appropriate footwear, and take short breaks to relieve pressure on the spine.

3. Ergonomics in the work environment

Back care must be a constant priority. Ergonomics is not just a technical concept, but a fundamental tool for health. "Proper workplace design, proper furniture arrangement, and promoting healthy habits can make a difference," says the specialist.

Some basic recommendations include:

- Keep your back straight and your shoulders relaxed.

- Place the computer screen at eye level.

- Adjust the chair so that your feet rest flat on the floor.

- Use a lumbar support if necessary.

A note from the knee

Although the focus is on the spine, Dr. Yela, also a knee surgery specialist, points out that poor postural alignment or muscle weakness in the lower extremities can impact the biomechanics of the back. "The knee and spine are more closely connected than they seem: a gait disturbance or joint overload can generate compensations that affect the lumbar region," he concludes.