Understanding your back pain

Most people will experience back pain at some point in their lives. And while the discomfort may feel similar, the causes can look very different depending on your age, activity level and overall health.

A teenager may develop soreness from year-round sports. A young adult may notice pain after long hours at a desk. For older adults, age-related changes in the spine can play a larger role.

Back pain often stems from two main factors: how we use our bodies and the natural changes that happen over time. Understanding the cause is one of the first steps in learning how to relieve back pain and getting back to the activities you enjoy. 

Kids, teens and sports injuries

It’s easy to think of back pain as an adult issue, but children and teens can experience it too — especially with the growing demands of year-round sports and intensive training schedules.

According to Rudolph Schrot, M.D., a neurosurgeon with Sutter, extra weight and repetitive strain can also increase stress on a growing spine.

“Extra weight puts stress on the immature spine, throwing off posture and causing the lower back to work harder to stay upright,” Schrot says. “This strain can cause lower back pain and may increase the risk of overuse injuries, including stress fractures.”

Common causes of back pain in children and teens include:

• Carrying heavy or poorly fitted backpacks
• Repetitive strain from sports like football or gymnastics
• Stress fractures of the spine (spondylolysis), especially in athletes who do repetitive bending or extension
• Scoliosis that develops during growth spurts
• Birth defects of the spine

Families can help reduce risk by encouraging proper sports technique, using appropriate protective equipment, and balancing higher-impact activities with lower-impact exercise like swimming.

Persistent pain lasting more than four weeks, nighttime pain, unexplained weight loss, fever and neurologic symptoms such as numbness, weakness, or bowel and bladder issues are all reasons to seek evaluation in children.

Young adults and “tech neck”

Phones, tablets and laptops have changed how many people spend their days — and how their backs and necks feel afterward; neck pain often accompanies back pain.

Looking down at a screen for long periods can strain muscles in the neck, shoulders and upper back, an ailment sometimes referred to as “tech neck.” Sitting for hours without proper support may also contribute to lower back pain.

A few ergonomic adjustments can help: 

• Keep your monitor at eye level
• Position elbows at about 90 degrees
• Stand, stretch or walk regularly throughout the day
• Try strengthening exercises for the neck and upper back

Frequent movement helps reduce stiffness and supports spinal health. Sitting in one position for long periods — regardless of posture — can contribute to muscle fatigue and stiffness.

Middle age and spinal changes

Age-related changes in the discs and joints of the spine become increasingly common. Many of these changes are a normal part of aging and do not necessarily cause pain, but in some people they can contribute to symptoms.

Lifestyle habits can make a difference. Regular movement and strength training help increase blood flow and support the muscles around the spine. Smoking, on the other hand, can reduce circulation and affect spinal disc health.

What causes back pain in females?

Pregnancy and the postpartum period can cause ligaments to relax, which may contribute to back pain. For some women, hormonal changes during perimenopause and menopause may also contribute to back discomfort.

Declining estrogen levels can affect bone density and the health of spinal discs, potentially increasing inflammation and stiffness. Staying active with consistent, moderate exercise may help support musculoskeletal health during this stage of life.

Home remedies for back pain

If you’ve overdone it at the gym, in the garden, or during everyday activities, mild flare-ups can sometimes be managed at home.  Avoid prolonged bed rest— staying gently active helps recovery.

Ice, heat, gentle movement and stretches for lower back pain may help ease discomfort during the first few days after soreness begins. Over-the-counter anti-inflammatory medicines like ibuprofen or naproxen can also help with short-term pain relief. 

Seniors, flexibility and bone health

For older adults, back pain is often linked to years of wear and tear. Arthritis, osteoporosis and reduced flexibility can all contribute to stiffness and discomfort.

Low-impact exercise can help support strength and mobility without putting extra stress on the spine. Walking, water aerobics and recumbent cycling are all gentler options that may help people stay active.

Activities like yoga and Pilates can also help maintain flexibility and strengthen core muscles that support the lower back. Regular exercise, including resistance training, can help maintain bone density, muscle strength and reduce the risk of low back pain. 

When to seek medical care

Most episodes of acute low back pain improve substantially within a few weeks without surgery. However, seek medical attention if your back pain:

• Causes numbness, tingling or pain that travels down the legs

• Comes with fever or unexplained weight loss

• Follows a significant injury or fall

• Lasts more than a few weeks

Seek emergency care immediately if you experience difficulty with bladder or bowel control, or numbness in the groin or inner thigh area. These may be signs of a serious condition that requires urgent treatment. Healthy habits like better posture, regular movement and strength training can help support your back at every stage of life.