However, specialists note that back problems are more often caused not by physical activity itself, but by improper habits and ignored body signals.
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The most common mistakes – rushing and lack of preparation
As explained by physiotherapist Indrė Vaičiulytė, back problems often appear after a quieter cold season, when intensive outdoor work suddenly begins. According to the interviewee, one of the most common mistakes is trying to do all the work at once, even though the body is not yet ready for a greater load after a break. Ignoring fatigue and avoiding rest breaks often ends with injuries or prolonged pain.
Similar principles apply when starting to exercise more actively. The physiotherapist emphasizes that any new physical load requires consistency, and rushing often backfires on the person.
“The body should not experience a sudden shock – gradual increase of the load allows it to adapt and reduces the risk of injuries. It is also important to dedicate at least ten minutes to purposeful warm-up, using bands or small weights until the muscles noticeably warm up. A short jog is not enough for this,” said I. Vaičiulytė in the “Vilnelė” clinics podcast “Health Kitchen,” according to the clinic’s press release.
Self-care: how not to make mistakes when seeking relief?
When back pain occurs, it is often attempted to relieve it with painkillers. I. Vaičiulytė points out that pills only temporarily reduce discomfort but do not eliminate the real cause of the pain, so when the medication stops working, the sensations usually return.
To relieve pain, some people also try to perform exercises found online on their own. According to the specialist, movement can be beneficial, but without professional assessment, it is important not to overdo it.
“The most important rule is to listen to your body. If the exercise helps reduce pain or makes you feel better, it can be done, but if the body protests, you should stop. Without knowing the real cause, improper movement can not help but worsen the situation,” says I. Vaičiulytė.
Signals that should not be ignored
When feeling back pain, the physiotherapist advises paying attention to several key signs that help assess when it is already necessary to see a specialist:
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Duration of pain. Muscle strain usually passes within a week or two, so if the condition does not improve during this time, it is not advisable to delay – the cause of the pain may be more serious than it seems.
Pain spreading to limbs. If the pain is not limited to one place and starts spreading down the leg or arm, a visit to a specialist should not be postponed. It is also important to react if numbness or a “lightning” sensation appears.
Sharp pain during movement. If unpleasant sensations recur when bending forward, to the side, or extending backward, it may indicate that a specific movement provokes a problem that needs to be examined more thoroughly.
Loss of strength and physical changes. Attention should be paid if one arm or leg becomes weaker than the other – for example, it becomes harder to straighten up or grip strongly. It is also important to observe if obvious asymmetries appear, when one limb looks smaller than the other.
Physiotherapy: how to regain confidence in your body?
Noticing warning signs or if back pain does not go away on its own, it is important to determine its true cause. I. Vaičiulytė explains that during the first consultation, the patient’s condition is assessed from the first steps in the office – gait and posture are observed, then muscle strength, body stability, and whether the pain is caused by a pinched nerve or its roots are checked.
After a thorough assessment, the patient is explained the possible origin of the pain and given a specific action plan. According to the physiotherapist, clarity provides more peace and helps reduce the fear that often accompanies back pain. The patient’s own involvement is also important for treatment success, so “homework” is assigned – a few simple exercises that are easy to incorporate into the daily routine.
Although back pain is often gotten used to, I. Vaičiulytė emphasizes that it subtly changes everyday life. “Pain becomes not only a physical but also a psychological barrier when we start to fear bending over or picking up a child. It is worth asking yourself if you really want to live with such limitations instead of looking for ways to feel better again,” says the physiotherapist.
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