{"id":338036,"date":"2022-01-28T14:05:10","date_gmt":"2022-01-28T13:05:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=338036"},"modified":"2024-04-30T08:58:01","modified_gmt":"2024-04-30T06:58:01","slug":"back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/","title":{"rendered":"Back Pain: 10 Most Common Causes and Solutions to Get Rid of It"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#The_10_most_common_causes_of_back_pain_and_their_management\" title=\"The 10 most common causes of back pain and their management\">The 10 most common causes of back pain and their management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#1_Poor_posture\" title=\"1. Poor posture\">1. Poor posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#2_Lack_of_exercise\" title=\"2. Lack of exercise\">2. Lack of exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#3_Overload_or_injury_during_sport\" title=\"3. Overload or injury during sport&nbsp;\">3. Overload or injury during sport&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#4_Placing_too_much_strain_on_one_side_of_your_body\" title=\"4. Placing too much strain on one side of your body\">4. Placing too much strain on one side of your body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#5_Muscle_imbalance_in_the_form_of_lower_or_upper_cross_syndrome\" title=\"5. Muscle imbalance in the form of lower or upper cross syndrome\">5. Muscle imbalance in the form of lower or upper cross syndrome<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#6_Back_disease\" title=\"6. Back disease&nbsp;\">6. Back disease&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#7_Too_much_stress\" title=\"7. Too much stress\">7. Too much stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#8_Excess_weight_and_unhealthy_habits\" title=\"8. Excess weight and unhealthy habits\">8. Excess weight and unhealthy habits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#9_Cold_weather\" title=\"9. Cold weather\">9. Cold weather<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#10_Back_pain_during_menstruation\" title=\"10. Back pain during menstruation\">10. Back pain during menstruation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Back pain between the shoulder blades or in the lumbar spine is something almost everyone encounters in their lifetime. If you&#8217;ve experienced it before, you&#8217;ll surely confirm that it can <strong>make every move and daily chores very uncomfortable.<\/strong> It is therefore important to know the most common causes of these problems and look for ways to prevent them. Often it&#8217;s not difficult at all and you just need to make small changes in your posture, movement and overall lifestyle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_10_most_common_causes_of_back_pain_and_their_management\"><\/span>The 10 most common causes of back pain and their management<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Back pain typically occurs in the thoracic and lumbar spine. However, you may have experienced similar problems a little higher up, in the cervical spine. What&#8217;s actually behind the back pain? There are a number of causes that can trigger these problems.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Often, however, lifestyle is to blame.<\/strong> In modern society, lack of exercise, poor posture when sitting at a computer, high levels of stress and other factors that are detrimental to the back are common.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Poor_posture\"><\/span>1. Poor posture<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posture when standing, sitting or exercising has a big impact on back health. If you&#8217;re more likely to lie across a table or sit in positions that are more suited to a yoga class, it&#8217;s not exactly ideal for your back. You are not a robot, so it&#8217;s normal not to be able to sit in one position for hours. But remember that you should <strong>stick to at least the basic rules of correct posture.<\/strong> You may gradually get rid of pain in your lower back, hips or other parts of your back as a result.&nbsp; <span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1124x749.jpg\" alt=\"Poor posture while sitting\" class=\"wp-image-337166\" style=\"width:843px;height:562px\" title=\"Poor posture while sitting\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">How to achieve the correct posture when standing?<\/h3>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-7bbce40b-ef39-40de-96a3-82e2579b1daf\">\n<li>Stay upright. Imagine that a rope is passing through your body and someone is pulling it up.&nbsp;<\/li>\n\n\n\n<li>Try to keep your ears, shoulders, hips, knees and ankles aligned.&nbsp;<\/li>\n\n\n\n<li>Pull the shoulders and shoulder blades slightly back and down.&nbsp;<\/li>\n\n\n\n<li>Allow your arms to hang loosely by your side.<\/li>\n\n\n\n<li>Bend your knees slightly.&nbsp;<\/li>\n\n\n\n<li>Place your feet hip-width apart.<\/li>\n\n\n\n<li>Spread your weight evenly over your feet.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">How to achieve the right posture when sitting and working at the computer?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do not bend or tilt your head.<\/li>\n\n\n\n<li>Try to keep your ears, shoulders and hips aligned.&nbsp;<\/li>\n\n\n\n<li>Try not to arch your back.<\/li>\n\n\n\n<li>Focus on maintaining the natural curve of the back (neutral position).<\/li>\n\n\n\n<li>The monitor should be at your eye level.<\/li>\n\n\n\n<li>Pull the shoulders and shoulder blades slightly back and down.&nbsp;<\/li>\n\n\n\n<li>Bend your elbows to an angle of approximately 90\u00b0.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Keep your thighs and knees flat or slightly below hip level.<\/li>\n\n\n\n<li>Keep your feet flat on the ground.&nbsp;<\/li>\n\n\n\n<li>Take active breaks. Take a walk or do some light stretching.&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Some factors, such as the type of chair or the height of the desk, may be beyond your control. If you&#8217;re not planning to buy new furniture, at least try to focus on other sitting posture rules that you can try immediately.<strong> In case you have a large<\/strong> <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fit Ball<\/a><\/strong><strong>,<\/strong> you can use it instead of a chair for a while. By constantly balancing on it, you&#8217;ll engage more of the muscles involved in maintaining an upright posture. However, it is definitely not advisable to sit on it for hours.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more tips to help you get rid of back pain from improper sitting, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 Tips to Beat Back Pain Due to Sitting for Long Periods of Time.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-1124x749.jpg\" alt=\"How to sit correctly at the computer?\" class=\"wp-image-337186\" style=\"width:843px;height:562px\" title=\"How to sit correctly at the computer?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Lack_of_exercise\"><\/span>2. Lack of exercise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Endless hours spent sitting at a desk, driving in a car or watching a TV show from a comfortable couch is definitely not good for your back and overall health. It can cause back pain in your lower or thoracic spine. <strong>That&#8217;s why it&#8217;s important to compensate your downtime with sport and exercise.<\/strong> This is the only way to prevent weakening of the muscles, deterioration of their function and other negative changes that can manifest themselves in stiffness and pain in the back. If you are still looking for a cure for back pain, proper exercise may be the answer. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to exercise for a healthy back?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Almost any kind of sport is good for the back, as long as it is done correctly. So choose an activity that you will enjoy in the long term.<\/li>\n\n\n\n<li>Engage in your chosen activity (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-weight-quickly-with-walking\/?fbclid=IwAR3gIE-GWqbLZ6zq4eyQC28WAsGU84Mv284aXuTsR_xLW9bYu3W6FQ6U2qM#WeightLoss\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">walking<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">running<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/12-body-weight-exercises-to-get-you-in-the-shape\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">weight training<\/a>) for a minimum of 150 minutes per week. For higher intensity activities (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT<\/a>) a minimum of 75 minutes is sufficient.<\/li>\n\n\n\n<li>Strengthen the muscles of your whole body at least two times a week.<\/li>\n\n\n\n<li>Stretch and do exercises to relax the entire length of your spine.&nbsp;<\/li>\n\n\n\n<li>Focus on strengthening the back muscles and the deep stabilising system of the spine, which you may know as the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/strengthen-your-core-with-this-ab-circuit-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">centre of the body, <\/a>&nbsp;the core. This helps with proper posture.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also find effective exercises to relax your back in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-exercises-for-back-which-will-help-you-with-back-pain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 Exercises to Help with Back Pain.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8347,36043,8346,58828,30209,29120,48727,49246,36286,36280,58828,36310,49012,49012\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Overload_or_injury_during_sport\"><\/span>3. Overload or injury during sport&nbsp; <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may have experienced this yourself. You&#8217;re doing great during exercise and you feel like you can do more, so you add more weight and despite all the euphoria you forget to watch your technique. <strong>At some point, this can result in a painful injury<\/strong> that takes you out of the game for days or weeks. Back injuries can also happen when you move suddenly, for example when a teammate passes you the ball unexpectedly during a basketball game. However, back pain can occur after a long period of time, for example, because of long-term improper technique when running or exercising. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">When to see a doctor for back pain caused by sport?<\/h3>\n\n\n\n<p>If you feel <strong>sharp pain in your back that increases and does not go away <\/strong>even when you rest, consider seeing a doctor. The same applies if the injured area is swollen, red, the muscle is unnaturally contracted and a fever has set in. If the injury prevents you from doing daily activities, be sure to see a doctor. <span style=\"color: #ff6600;\">[5] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to prevent back injuries during exercise?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Always <strong>warm up and stretch<\/strong> before a workout.<\/li>\n\n\n\n<li><strong>Correct technique<\/strong> is always the first priority when exercising. Only then comes the choice of the load or the speed of the exercise.<\/li>\n\n\n\n<li><strong>You can use an <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arnold-fitness-belt-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">exercise belt<\/a><\/strong> during&nbsp;weight training, for example, for heavy squats and deadlifts. These will help with strengthening your mid-body and lower back, and increase protection from injury.<\/li>\n\n\n\n<li>If you experience unusual pain in your back (hip, between the shoulder blades) during exercise, you should reduce the load, change your body position or do other exercises that won&#8217;t hurt. If the pain does not stop, you should stop your workout immediately.&nbsp;<\/li>\n\n\n\n<li>Do not forget to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-do-if-you-feel-tired-after-sleeping-focus-on-these-7-types-of-relaxation\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rest<\/a>, get sufficient <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">regeneration<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sleep<\/a>. A tired body is much more susceptible to injury. So instead of training, do some stretching, take a walk or go for a swim.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering what to do when you get injured during exercise and how to distinguish between different injuries, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-do-with-a-muscle-strain-or-muscle-tear-and-how-to-tell-them-apart\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What to Do with a Pulled or Torn Muscle and How to Distinguish them from Each Other?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1124x749.jpg\" alt=\"Exercises for a healthy back\" class=\"wp-image-337203\" style=\"width:843px;height:562px\" title=\"Exercises for a healthy back\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Placing_too_much_strain_on_one_side_of_your_body\"><\/span>4. Placing too much strain on one side of your body<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Physical strain at work can also be the cause of a sore back. Warehouse workers, construction workers, hairdressers and cooks and waiters who spend all day on their feet definitely know this feeling. The following practical recommendations can help. <span style=\"color: #ff6600;\">[6-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to maintain a healthy back in a physically demanding job?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>During your work day, pay maximum attention to <strong>correct posture. <\/strong><\/li>\n\n\n\n<li>Try not to <strong>bend your back<\/strong> when lifting heavy objects.<\/li>\n\n\n\n<li>If possible, take <strong>short breaks to stretch.<\/strong><\/li>\n\n\n\n<li>If possible, alternate the positions in which you work (sit and stand).<\/li>\n\n\n\n<li>Try to find a physical activity that will help you compensate for the one-sided movement at work. Swimming, yoga, special back stretching exercises or self-massage using a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fitness-foam-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">roller<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/massage-gun-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">massage gun<\/a> can work wonders.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about massage tools that can help loosen up tired muscles after work, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Boost Regeneration with a Massage Gun and Other Tools?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Muscle_imbalance_in_the_form_of_lower_or_upper_cross_syndrome\"><\/span>5. Muscle imbalance in the form of lower or upper cross syndrome<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Upper (UCS) or lower (LCS) crossed back pain can also be a source of back pain. The latter is a common result of improper posture when sitting or standing. It typically occurs <strong>when one muscle takes over the function of the other.<\/strong> This can then result in overloading (tightness) and the other muscle weakening due to inactivity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A specific example of UCS is overuse (tightness) of the upper trapezius, sternocleidomastoid muscle and pectoralis major. The lower and middle parts of the trapezius, the deep cervical flexors of the head and neck, and the interscapular muscles are weakened. This is typically <strong>manifested by forward head posture, abnormal&nbsp;rounding&nbsp;of the upper&nbsp;back, elevated and protracted shoulders and rotation or abduction and winging of the scapulae.<\/strong> <span style=\"color: #ff6600;\">[9-12] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In LCS, there is tightness of hip flexors and lumbar extensors. The muscles of the buttocks, abdomen and core are weakened. This typically leads to a <strong>change in the position of the pelvis<\/strong> (anterior tilt of the&nbsp;pelvis) and <strong>increased flexion of the hips (lumbar hyperlordosis).<\/strong> This often results in overloading of the lumbar spine and increased pressure on the hip joints, which results in incorrect posture and gait patterns. <span style=\"color: #ff6600;\">[9-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>All of this leads to poor posture, which <strong>can negatively manifest itself in an incorrect gait, poor exercise technique and overall musculoskeletal pain.<\/strong> The occurrence of cross syndrome is best prevented by correct posture, regular exercise and stretching. <span style=\"color: #ff6600;\">[9-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What to do with upper or lower cross syndrome?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For ULCS, include stretching exercises for the pectoral muscles, trapezius and cervical spine.<\/li>\n\n\n\n<li>For UCS, focus on complex strengthening of the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/list-of-best-back-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">back muscles<\/a>, including those of the shoulder blades.<\/li>\n\n\n\n<li>For LCS, work on relaxing and increasing the range of motion in the hip joint and also try to stretch the <a href=\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lower back<\/a> and the front and back of the thighs.<\/li>\n\n\n\n<li>In the case of LCS, focus on strengthening the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/17-most-effective-abs-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">core of the body<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/get-a-firm-and-round-butt-without-a-barbell-try-resistance-band-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gluteal muscles.&nbsp;<\/a><\/li>\n\n\n\n<li>Pay maximum attention to correct posture when sitting and standing.&nbsp;<\/li>\n\n\n\n<li>An experienced physiotherapist can diagnose the specific problem and help you with an appropriate solution.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1124x751.jpg\" alt=\"What to do for back pain?\" class=\"wp-image-337222\" style=\"width:843px;height:563px\" title=\"What to do for back pain?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Back_disease\"><\/span>6. Back disease&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can usually get rid of back pain within a few days. <strong>But if it persists for a few weeks without improving, there may be something serious behind it.<\/strong> In that case, consider whether it&#8217;s time to entrust yourself to the hands of a specialist (orthopaedic surgeon) who can give you a comprehensive examination and suggest appropriate treatment. <span style=\"color: #ff6600;\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">When to see a doctor with back pain?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pain that worsens day by day and persists for several weeks.&nbsp;<\/li>\n\n\n\n<li>When you can&#8217;t carry out normal daily activities such as housework or work duties because of pain.&nbsp;<\/li>\n\n\n\n<li>In the event that the pain becomes unbearable and induces nausea, vomiting or other digestive disorders.&nbsp;<\/li>\n\n\n\n<li>If you have a temperature.&nbsp;<\/li>\n\n\n\n<li>If you experience difficulty using the toilet (loss of bladder control).<\/li>\n\n\n\n<li>When you have other symptoms such as tingling in your limbs or weakness and reduced sensitivity.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Too_much_stress\"><\/span>7. Too much stress<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Excessive stress is another common cause of back pain. You may have noticed that when you<strong> feel stressed or tense, you typically have a change in posture<\/strong> (hunched shoulders, round back). You may also observe increased muscle tension. In addition, during times of stress, many people don&#8217;t have time or forget to exercise and stretch regularly. When you add to all of this together plus <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-happens-to-your-body-when-you-dont-get-enough-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sleep difficulties<\/a>, that commonly accompany stress, it&#8217;s no wonder that it negatively affects your back pain and overall health. <span class=\"tadv-color\" style=\"color: #ff6600;\">[14\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to manage stress and prevent back pain?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find the cause of your stress and try to address it, if possible.<\/li>\n\n\n\n<li>Try to spend at least a few minutes a day doing back stretching exercises.&nbsp;<\/li>\n\n\n\n<li>Focus on correct posture.<\/li>\n\n\n\n<li>Try meditation techniques such as mindfulness to help you cope more easily with challenging situations.&nbsp;<\/li>\n\n\n\n<li>Get a massage, take a hot bath or go to the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sauna-and-health-the-right-approach-benefits-and-effects-on-the-body\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sauna<\/a>, which will help you relax and bring many other benefits.<\/li>\n\n\n\n<li>Find time for a walk, run, workout or other physical activity.<\/li>\n\n\n\n<li>Take a trip to the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nature<\/a>.<\/li>\n\n\n\n<li>Try to get at least 7-8 hours of sleep a day.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering what else can cause stress, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/?fbclid=IwAR04xvexP0pFspc4sGK0TpkJsDM8_m6YZ6aVeBqRVqdNJ22_3Ivhw98X0SM\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Why Is Stress Dangerous for Us and How to Reduce It?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1124x750.jpg\" alt=\"How to better manage stress?\" class=\"wp-image-337239\" style=\"width:843px;height:563px\" title=\"How to better manage stress?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Excess_weight_and_unhealthy_habits\"><\/span>8. Excess weight and unhealthy habits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Being overweight puts excessive strain on the entire musculoskeletal system. In addition to aching <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-joint-supplement\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">joints,<\/a> it can also cause back pain. Most often, you may experience an overloading of the lumbar spine and lower back pain. <strong>In this case, it is important to focus on the primary cause and start&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>losing weight <\/strong><\/a><strong>slowly.<\/strong> You don&#8217;t have to immediately go on a strict diet and completely overhaul your life. You just need to make gradual small changes in your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">diet<\/a> and add regular exercise. Then, if you also get enough rest and take care of your mental health, the results will come. <span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Unhealthy habits may also be to blame for back pain.<\/strong> As you already know, the musculoskeletal system does not benefit from a lack of exercise. An unhealthy, high-calorie diet can lead to being overweight and even obesity. Sleeping on a mattress that is too soft or too hard, wearing unsuitable footwear (high heels) or carrying a heavy handbag too can often have an adverse effect. <span style=\"color: #ff6600;\">[15] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to improve your daily lifestyle for a healthy back?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Focus on a healthier diet with all the essential nutrients.<\/li>\n\n\n\n<li>Play sport and stretch regularly.<\/li>\n\n\n\n<li>Try to limit wearing high-heeled shoes.<\/li>\n\n\n\n<li>Get a quality mattress for sleeping that will provide adequate support for your back.<\/li>\n\n\n\n<li>Instead of a handbag, purchase a stylish backpack.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are trying to lose weight and wondering what to focus on, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Calorie Deficit: How to Lose Weight and Have a Life?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"820\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/image00005-1124x820.jpeg\" alt=\"What is good for your back?\" class=\"wp-image-337255\" style=\"width:843px;height:615px\" title=\"What is good for your back?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-1124x820.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-400x292.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-1536x1121.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-2048x1495.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Cold_weather\"><\/span>9. Cold weather<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Did your parents always tell you (or still do) to protect your back from the cold? If you listened to them, you may have protected yourself from uncomfortable muscle pain. That&#8217;s because <strong>cooler temperatures typically lead to constricted blood vessels and less blood flow to the muscles.<\/strong> They can then stiffen and become much more susceptible to strains or other injuries. This is also why it is typically recommended to warm up the muscles before exercise. <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How do you stop your back from getting cold?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Always dress according to the actual temperature.&nbsp;<\/li>\n\n\n\n<li>In colder temperatures, wear <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/womens-zipper-hoodie-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sweatshirt<\/a>, to keep your back warm.<\/li>\n\n\n\n<li>Wear <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/men-s-functional-top-infinity-iii-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">functional clothing<\/a>&nbsp;that will ensure effective sweat wicking.<\/li>\n\n\n\n<li>Wear a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/neoprene-gym-belt-simple-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">neoprene belt<\/a> during exercise to protect your lower back from the cold.<\/li>\n\n\n\n<li>If you are outside and the wind is blowing, ideally use a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/women-s-stormbreaker-jacket-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jacket<\/a> that does not blow through and is made of functional and waterproof material.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Back_pain_during_menstruation\"><\/span>10. Back pain during menstruation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>During menstruation, women also often experience unpleasant back pain in the lumbar region and sacrum. This is mainly due to hormones (prostaglandins), which <strong>trigger contractions of the<\/strong> <strong>uterine musculature.<\/strong> These can then be so strong that they can also be felt in the back and abdomen. Fortunately, there are ways to make this part of the cycle easier to manage. These include following the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">principles of a healthy diet<\/a>, which will help with the intake of all the nutrients important for maintaining hormonal health. Do not forget about exercise and getting enough rest either. <span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to reduce back pain during menstruation?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <strong>warm shower<\/strong> can help relieve the pain.<\/li>\n\n\n\n<li><strong>Try a light back massage,<\/strong> for example using a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/massage-gun-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">massage gun<\/a> set to low intensity.<\/li>\n\n\n\n<li><strong>Make herbal tea.<\/strong> Fennel, peppermint, chamomile or lady&#8217;s mantle tea is suitable.<\/li>\n\n\n\n<li><strong>Try <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/pink-balance-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">complex nutritional supplements<\/a><\/strong> to support women&#8217;s hormonal health.<\/li>\n\n\n\n<li>During menstruation,<strong> increase your intake of <a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">magnesium<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B vitamins<\/a> and <a href=\"https:\/\/gymbeam.com\/zinc-chelate-bisglycinate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a><\/strong>, which can also help with unpleasant menstrual symptoms.<\/li>\n\n\n\n<li><strong>Try to stay active.<\/strong> Go for a walk, do some light stretching or practice yoga. <span style=\"color: #ff6600;\">[18-19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Back pain might be caused not only by an acute injury at training or elsewhere. More common causes are <strong>long-term unhealthy habits such as poor posture, lack of exercise<\/strong> or overusing certain muscles. Changing your posture when working on the computer, <strong>regular exercise, stretching and strengthening weakened muscles<\/strong> can help. If you are overweight, it is advisable to start losing weight gradually to reduce the strain on your spine, which can also relieve back pain. Last but not least, the quality of your mattress plays an important role and should provide sufficient support for your back.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you find this article helpful? Send it to your friends and help them relieve back pain as well.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/yoga-and-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Back pain is often caused by lack of exercise, poor posture or muscle imbalances. How to fix and get rid of back pain?<\/p>\n","protected":false},"author":129,"featured_media":337131,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6353,7619,7631,7361],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-338036","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-back","9":"tag-health","10":"tag-healthy-lifestyle","11":"tag-stress","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Back Pain: 10 Most Common Causes and Solutions to Get Rid of It - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Why does your back hurt? 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