Why Back Pain Is So Common?

Written By Kristina Avanesyan

Back pain is one of the most common health issues. Research suggests that around 84% of adults experience low back pain at some point in their lives.

Shockingly, the World Health Organization confirms that while some lower back pain has a specific source — such as certain diseases, structural problems in the spine, or radiating pain from another body part — around 90% of low back pain cases are classified as non-specific, meaning there is no single identifiable cause. In fact, low back pain is one of the leading causes of disability worldwide.

Signs and Symptoms

Lower back pain has different faces. Sometimes it can be a dull ache, while other times it can be a sharp pain. It may also cause pain to radiate into other parts of the body. The pain can restrict a person's movement and impact daily life. Furthermore, as many areas of a person's life can be affected by lower back pain, it may contribute to ongoing stress and mental health challenges.

While some episodes of lower back pain are acute and last under 6 weeks, others become chronic, lasting over 12 weeks.

But Why Is It So Common?

The answer is not usually one single cause. More often, back pain is contributed to by a variety of factors: traumatic injury, ageing, muscle weakness, infections, inflammation, stress, lifestyle choices, and mental health, among others.

1. We Sit More Than Ever

While we are designed to move by nature, modern living often keeps us sitting for hours. Whether at a work desk, in a car, on public transport, or on the couch, prolonged sitting has become a major part of daily life.

A study published in 2023 and reported by Harvard Health found that the average participant spent 10.4 hours per day sitting, compared with 7.7 hours sleeping, 3.1 hours standing, and 2.8 hours engaged in physical activity.

Prolonged sitting places stress on the spine and can weaken the muscles that support the back. Poor sitting posture may also increase tension in the neck, shoulders, and lower back. A sedentary lifestyle is now recognised as a contributor and risk factor for lower back pain.

The spine benefits from regular movement, stretching, and changes in position throughout the day.

2. Weak Core and Supporting Muscles

The spine relies on surrounding muscles for support and stability. Just like a tall skyscraper relies on a strong foundation, the spine depends on the muscles around it to help distribute forces and maintain movement efficiency.

Similarly, when the core, glutes, hips, and upper back muscles become weak or deconditioned, the spine may not receive the support it needs. This can increase stress on surrounding structures and contribute to pain or discomfort over time.

3. Stress and Mental Tension Contribute to Pain

The U.S. National Institute of Neurological Disorders and Stroke explains that stress can lead to muscle tension and may worsen pain conditions. Hence, back pain is not always purely physical. Stress, anxiety, poor sleep, and emotional tension can all contribute to muscle tightness and increased pain sensitivity.

With 35.1% of respondents reporting experiencing stress, this factor is extremely common.

4. Ageing

As we age, natural changes occur in the spine. Discs lose hydration, joints become stiffer, and muscles may weaken if not regularly used.

However, ageing alone does not necessarily explain pain. Research has shown that many age-related changes seen on scans are also present in people who have no back pain at all.

5. Most Back Pain Is Multifactorial

One of the most important things to understand is that back pain is usually caused by multiple factors combined together — not one single issue.

Neuroscientist Dr Tasha Stanton states:

"Pain is influenced by many different factors in our lives — emotional turbulence, stressful jobs, or a lack of previous movement."

This is why quick fixes rarely work long term. Sustainable improvement usually comes from addressing movement habits, strength, mobility, stress, and lifestyle together.

What Helps Prevent Back Pain?

While every person is different, research consistently supports a few key habits for healthier backs:

  • Regular movement

  • Strength and mobility training

  • Core and glute strengthening

  • Good sleep and stress management

  • Avoiding long periods of inactivity

Final Thoughts

Back pain is incredibly common because modern lifestyles often work against how the human body was designed to function. Too much sitting, too little movement, stress, weak muscles, and repetitive daily habits all play a role.

The good news is that in many cases, the body responds extremely well to gradual movement, strength building, mobility work, and consistency. Small daily habits often have a bigger long-term impact than extreme solutions.

If you'd like support on your journey, get in touch with Avan Movement to discuss a personalised plan tailored to your goals.

References

World Health Organization. (2023). Low back pain. https://www.who.int/news-room/fact-sheets/detail/low-back-pain

Deyo, R. A., & Weinstein, J. N. (2001). Low back pain. New England Journal of Medicine, 344(5), 363–370. https://doi.org/10.1056/NEJM200102013440508

Harvard Health Publishing. (2021). How much do you sit, stand, and move each day?https://www.health.harvard.edu/heart-health/how-much-do-you-sit-stand-and-move-each-day

Brinjikji, W., Luetmer, P. H., Comstock, B., et al. (2015). Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. American Journal of Neuroradiology, 36(4), 811–816. https://www.ajnr.org/content/36/4/811

American Psychological Association. (2023). Stress effects on the body. https://www.apa.org/topics/stress/body

Tasha Stanton. (2023). Why chronic pain is like a bilby in a bathtub [Interview]. ABC Conversations. https://www.abc.net.au/listen/programs/conversations/tasha-stanton-chronic-pain-healing-mobility/13826440

Linton, S. J. (2000). A review of psychological risk factors in back and neck pain. Spine, 25(9), 1148–1156.

Buruck, G., Tomaschek, A., Dörfel, D., et al. (2019). Psychosocial work factors and chronic low back pain. BMC Musculoskeletal Disorders, 20, 1–12. https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-019-2826-3

National Library of Medicine. (2021). Low back pain (StatPearls). https://www.ncbi.nlm.nih.gov/books/NBK538173/

PubMed. (2024). Global stress prevalence study. https://pubmed.ncbi.nlm.nih.gov/39805499/

Kristina Avanesyan