Back pain affects an increasing number of people. In most cases, a sedentary lifestyle and low levels of physical activity have made spinal disorders some of the most common conditions of the 21st century. Studies show that as many as 80% of Poles report problems with their spine.
The Spine and Its Structure
The spine is a fundamental part of the human skeletal system, providing support and balance to the entire body. It extends from the base of the skull to the pelvis. Its key functions are to protect the spinal cord from mechanical damage and to maintain the upright posture of the body.
The spinal cord runs within the spinal canal formed by the vertebral arches. It functions as a conduit for nerve impulses between the brain and the body. The spine consists of bony vertebrae and intervertebral discs, which are responsible for cushioning and enabling vertebral mobility. In the sagittal plane, the spine forms an S-shape and features natural curvatures: cervical lordosis, thoracic kyphosis, and lumbar lordosis.
The spine has five sections:
- Cervical (C1–C7) – protects the spinal cord from injuries
- Thoracic (Th1–Th12) – supports the neck and anchors the rib cage and shoulder girdle
- Lumbar (L1–L5) – stabilizes the upper body, enables torso movement, and controls leg motion
- Sacral (sacrum) – protects the bladder and reproductive organs
- Coccygeal (coccyx) – supports the body while sitting
Cervical Spine
The cervical spine supports the head and consists of seven cervical vertebrae (C1–C7). The spinal canal in this region protects the spinal cord from injury. Eight pairs of spinal nerves emerge from the cervical spine, transmitting impulses to the neck, forearms, upper arms, and hands.
The first two cervical vertebrae differ in structure. The atlas (C1) holds and moves the skull and is unique in that it has no vertebral body or true spinous process. The axis (C2) enables horizontal movement of the atlas due to the presence of the dens or odontoid process.
Thoracic Spine
The thoracic spine is the longest section, comprising twelve vertebrae (Th1–Th12). Its role is to support the neck and provide attachment points for the rib cage and shoulder girdle. Twelve pairs of nerves exit this region to serve the upper limbs.
Lumbar Spine
This section includes five robust vertebrae that support and stabilize the upper body. It not only protects the spinal cord but also enables trunk movement and controls leg motion. Five pairs of spinal nerves emerging from the lumbar region innervate the lower limbs.
Sacral Spine
Formed by the fusion of five sacral vertebrae, this section evolved to enhance human bipedalism. These fused bones form the posterior wall of the pelvis and support the hip structure.
Coccygeal Spine
The final segment of the spine, the coccyx, consists of four or five fused vertebrae. While it doesn’t bear weight, it supports the body while sitting and serves as an attachment point for tendons, muscles, and ligaments.
Who Is Affected by Back Pain?
More and more people are experiencing spinal pain. A sedentary lifestyle and lack of physical activity are primary contributors, making spinal conditions some of the most prevalent health issues in modern society. Research shows that 80% of Poles experience spinal problems—especially older adults, physical laborers, and office workers.
Common spinal disorders include:
- Herniated disc (discopathy)
- Osteoporosis
- Spinal arthritis
- Degenerative spine disease
- Sciatica
- Lumbar spinal stenosis
- Postural defects
What Causes Back Pain? Common Triggers
Back pain is a leading cause of limitations in daily activities and work. The causes are varied and depend on many factors. It’s important to avoid premature conclusions and consult a physician for an accurate diagnosis.
Common causes include:
- Improper lifting techniques
- Sedentary work
- Insufficient physical activity
- Stress-induced muscle tension
- Spinal deformities due to poor posture
- Degenerative diseases
- Inappropriate footwear
- Manual labor
- Overweight and obesity
Spine-Related Pain in Other Parts of the Body
Research shows that spinal issues may manifest as pain in other areas of the body. Due to their complex nature, these symptoms are often misinterpreted by patients
Frequent symptoms linked to spinal disorders include:
- Headaches
- Breathing difficulties
- Numbness in hands and legs
- Constipation and bloating
Managing Back Pain
Chronic spinal pain can severely impact daily functioning. Lifestyle factors—such as prolonged sitting, low activity levels, and underlying conditions—contribute significantly to back pain. The first step to relief is lifestyle modification. Though not always feasible, even small changes, like brief exercises, can have a noticeable effect. Adopting healthier habits can significantly reduce pain. Incorporating moderate physical activity is crucial.
For sedentary jobs, taking 5-minute movement breaks every hour is recommended. Painkillers provide only temporary relief and do not address the underlying cause.
Other helpful strategies include:
- Visiting a specialist
- Cryotherapy or thermal therapy
- Avoiding pain-triggering movements
- Spinal traction
- Massage therapy
At-Home Remedies – Exercises
Preventive exercises help avoid future back pain. Their purpose is to relax back muscles, stretch the spine, and strengthen the back, abdominal, and gluteal muscles. These exercises can be done at home—ideally after consulting a physiotherapist or by following reliable online guides. When performed regularly, they significantly reduce pain and prevent the progression of conditions. Even recreational walking helps stabilize the spine by strengthening supporting muscles.
Working with a physiotherapist can also relieve back pain through:
- Kinesiotherapy
- Physical therapy
- PNF (Proprioceptive Neuromuscular Facilitation)
- Massage
- Kinesiotaping