Jade Guerra Explains Common Causes of Back Pain and How to Avoid Them

Jade Guerra
Nov 20
2 min read

Back pain is one of the most common health issues people face today. From long work hours to poor posture, daily habits can quietly put a strain on your spine. Healthcare professional Jade Guerra shares helpful insights into what causes back pain and simple steps anyone can take to prevent it.

Understanding Why Back Pain Happens

Back pain can develop for many reasons. Some causes come from lifestyle choices, while others are related to how the spine works. Knowing what triggers discomfort makes it easier to protect your back and stay pain-free.

1. Poor Posture

Poor posture is one of the biggest contributors to back pain. Sitting with slouched shoulders or standing with uneven weight puts pressure on the muscles and spine.

How to Avoid It

Keep your back straight while sitting.
Adjust your chair so your feet touch the floor.
Use a supportive chair if you work long hours.
Take short breaks to stretch every 30–40 minutes.

2. Weak Core Muscles

Your core supports your spine. When core muscles become weak, your back works harder to keep you upright, leading to strain and discomfort.

How to Avoid It

Add simple core exercises to your routine, like planks or bridges.
Stay active through walking, yoga, or light workouts.
Avoid long periods of inactivity.

3. Heavy Lifting and Incorrect Movements

Lifting heavy objects the wrong way can put sudden pressure on the lower back. Quick, twisting motions can also cause injuries.

How to Avoid It

Bend at your knees instead of your waist.
Hold objects close to your body.
Ask for help when lifting something heavy.
Move slowly and avoid sudden twisting.

4. Long Hours of Sitting

Sitting for too long can tighten muscles and reduce blood flow, leading to stiffness and pain—especially for people who work at desks.

How to Avoid It

Stand up and stretch regularly.
Use a desk setup that supports your back.
Try standing desks if available.
Keep your screen at eye level to avoid slouching.

5. Stress and Tension

Stress affects more than just your mood. It can tighten muscles in your neck, shoulders, and back, leading to ongoing pain.

How to Avoid It

Practice deep breathing or meditation.
Take time for activities you enjoy.
Stretch gently when you feel tense.
Maintain a healthy work-life balance.

6. Lack of Physical Activity

A lifestyle without regular movement can weaken muscles and reduce flexibility, making the back more vulnerable to pain.

How to Avoid It

Aim for at least 20–30 minutes of daily activity.
Choose low-impact exercises like walking, cycling, or swimming.
Stretch often to keep your muscles flexible.

7. Sleeping Positions That Strain the Back

Sleeping in positions that twist or curve the spine can lead to morning stiffness and long-term back issues.

How to Avoid It

Sleep on your back or side with proper support.
Use a pillow that aligns your neck with your spine.
Avoid very soft mattresses that allow your body to sink deeply.

Final Thoughts

Back pain may be common, but it doesn’t have to control your daily life. With simple changes—better posture, regular movement, mindful lifting, and stress management—you can keep your spine healthy. As Jade Guerra explains, taking small steps consistently can prevent discomfort and support long-term back health.