Is back pain caused by lack of exercise? How to relieve it and easy stretches to prevent it from getting worse

Why does lack of exercise cause back pain? Three possible reasons

Lack of exercise leads to a decrease in muscle strength that supports the body, and poor blood circulation makes you more susceptible to lower back pain.
Another cause is weight gain due to decreased activity, which puts even more strain on the lower back.

When these factors combine, muscles become stiff and lead to chronic pain, so it is important to consciously move your body on a daily basis.

Weakened abdominal and back muscles increase strain on the lumbar vertebrae

If core muscles such as the abdominal and back muscles weaken due to lack of exercise, the lumbar vertebrae, which are part of the spine, will not be able to be properly supported.
The lumbar vertebrae naturally form an S-shaped curve to distribute the body's weight, but if muscles are weak, this curve is easily disrupted.
As a result, the weight of the upper body is placed directly on the lower back, concentrating strain on that specific area.

If this condition continues, excessive stress will be placed on the muscles and joints of the lower back, causing inflammation and pain.
Maintaining a balanced abdominal and back muscles, which act as a natural corset supporting the body, is essential to reducing strain on the lower back.

Poor circulation causes muscles to stiffen and cause pain

Staying in the same position for long periods of time and lack of exercise can lead to poor blood circulation throughout the body.
In particular, when blood flow is stagnant in the muscles around the waist, oxygen and nutrients are not delivered sufficiently, making it easier for fatigue substances to accumulate.
This causes the muscles to lose flexibility, become stiff and remain tense.
Stiff muscles cannot stretch or contract properly even with the slightest movement, which can put pressure on nerves and cause inflammation, resulting in pain.

In addition, pain can often lead to even less movement, which can worsen poor circulation and create a vicious cycle.
Regular exercise can improve blood flow and keep muscles flexible, helping to alleviate pain.

Weight gain puts more strain on the lower back

Lack of exercise leads to fewer calories burned and is a major cause of weight gain.
It is said that even a 1kg increase in body weight increases the load on the lower back several times, and this strain is particularly noticeable when standing or walking.

When you gain fat around your stomach, your body's center of gravity shifts forward, and you tend to unconsciously arch your back in an attempt to maintain balance.
This position puts a lot of strain on the lumbar spine and surrounding muscles, which can cause back pain or worsen existing conditions.
Proper weight control directly reduces the physical strain on the lower back and is an important factor in preventing and improving lower back pain.

Is your back pain due to lack of exercise? Check if it applies to you.

Lower back pain caused by lack of exercise can have specific signs.
For example, you may feel a heavy feeling in your lower back when you stand up after sitting for a long time, or you may feel more tired than before.

Here are four checklists to help you determine whether your back pain may be due to lack of exercise.
If you experience multiple symptoms, you may need to reassess your lifestyle.

Recently, opportunities to walk have clearly decreased.

If you find that you are walking shorter distances when commuting or shopping than before, or that you are prioritizing using elevators and escalators, it could be a sign that you are not getting enough exercise.
Walking is a basic exercise that naturally uses the muscles around the waist and promotes blood circulation.

If you walk less, the muscles that support your lower back will gradually weaken and blood flow will tend to become sluggish.
As a result, muscles become stiff and back pain becomes more likely to occur.
If you don't consciously make time to walk in your daily life, your muscle strength will decline with age and the strain on your lower back will only increase.
If you notice that you are walking less, it may be causing your back pain.

Doing desk work or driving for long periods of time

Sitting for long periods of time every day, such as at a desk or driving long distances, is a major risk factor for lower back pain.
Sitting puts more strain on the lower back than standing.
In particular, improper posture, such as hunching your back or leaning forward, continues to put excessive pressure on the lumbar vertebrae and surrounding muscles.

If this condition continues, the muscles will tense up, blood circulation will be reduced, and symptoms such as stiffness and pain will occur.
Another cause of back pain is maintaining the same posture for a long period of time, which causes muscles to stiffen and lose flexibility.
Unless you take measures such as getting up and moving around regularly, the symptoms are likely to become chronic.

I started to worry about the fat around my stomach.

When you burn fewer calories due to lack of exercise, the excess energy is more likely to be stored as fat.
In particular, excess fat around the stomach area increases body weight and puts greater direct strain on the lower back.

A protruding belly shifts the body's center of gravity forward, causing the spine and pelvis to curve unnaturally in an attempt to balance the weight.
This posture puts constant strain on the lower back muscles, which can lead to lower back pain.
This tendency becomes even more pronounced if your abdominal muscles are weak.
Belly fat should not only be seen as a cosmetic issue, but also as a sign that your lower back health is at risk.

Even a few stairs can make you out of breath

If you find yourself out of breath when climbing stairs that you were previously able to do without any problems, it is a sign that your overall physical strength, especially your cardiopulmonary function and muscle strength, is declining.
This symptom not only causes a decrease in physical strength, but is also closely related to lower back pain.

A decrease in muscle strength throughout the body suggests that the core muscles that support the body, such as the abdominal and back muscles, are also likely to be weak.
Since the muscles that are supposed to cover the strain on the lower back when moving the body do not function, the lower back is more likely to be directly stressed.
Shortness of breath can be a warning sign that you are at increased risk for back pain.

3 steps to relieve back pain caused by lack of exercise

Lower back pain caused by lack of exercise can be expected to improve by following the correct procedure.
First, stretch to loosen up stiff muscles, then do some light aerobic exercise such as walking to improve blood circulation, and finally stabilize your lower back with core training.

By continuing these three steps without straining yourself, you can aim to relieve pain and prevent recurrence.

[Step 1] Start with some simple stretches to loosen up stiff muscles

If you have lower back pain, instead of jumping into strenuous exercise, start by slowly loosening up the stiff muscles.

In particular, the muscles in your buttocks, the backs of your thighs, and around your hip joints are connected to your lower back, so it's important to increase the flexibility of these areas. The key is to stretch with enough strength that you feel a comfortable stretch without feeling any pain. It's more effective if you do it when your body is warm, such as after a bath. Even if it's just five minutes a day, making time to stretch consistently will help relieve muscle tension and improve blood circulation, which will help alleviate lower back pain.

[Step 2] Start walking for 15 minutes a day to improve blood circulation

Once stretching has relieved some of the muscle tension, the next step is to incorporate walking.
Walking is an excellent aerobic exercise that puts less strain on your lower back and promotes blood circulation throughout your body.
If you focus on keeping your back straight, landing on your heels, and swinging your arms lightly, you can use the muscles of your entire body more effectively.

It is recommended that you start with a short period of time, such as 15 minutes a day, without pushing yourself too hard at first, and gradually increase the time and distance as you get used to it.
By continuing this exercise, you can maintain the muscle strength that supports your lower back and control your weight, which can lead to fundamental improvement of your lower back pain.

[Step 3] Once you get used to it, do some light training to strengthen your core to support your lower back.

Once you get used to stretching and walking and your lower back pain has subsided, start incorporating core training to stabilize your lower back.

Your core, especially your abdominal and back muscles, acts as a natural corset that supports your spine.
Strengthening these muscles reduces strain on the lumbar spine and helps prevent recurrence of lower back pain.
It is safe to start with light exercises such as planks and draw-ins that do not put much strain on your lower back.
Suddenly engaging in high-intensity training can worsen symptoms, so the quickest way to improve your condition is to gradually increase the intensity according to your physical condition.

Exercises and movements to avoid to prevent worsening lower back pain

There are many cases where exercises intended to alleviate lower back pain end up making the condition worse.
In particular, you should avoid forcing yourself to move despite the pain or performing any movements that put sudden strain on your lower back.

The first step to recovery is to understand what exercises and movements are dangerous when you have lower back pain, and to be careful in your daily life and exercise habits.

Movements such as golf and tennis that involve sudden twisting of the waist

Sports that involve sudden twisting of the waist, such as golf, tennis, and baseball swings, require special caution if you have lower back pain.
These movements place a great deal of twisting force on the lumbar vertebrae, surrounding muscles, and intervertebral discs, posing a very high risk of worsening symptoms.

In particular, if your core muscles have weakened due to lack of exercise, the strength supporting your lower back will be weakened, making it easier for sudden rotational movements to damage your muscles and ligaments.
Until the pain in your lower back subsides, you should refrain from such exercises and instead focus on stretching and walking, which put less strain on your lower back.
Even after recovery, warming up properly can help prevent the condition from worsening.

Bending over and lifting heavy objects

In everyday life, lifting heavy objects is one of the most stressful activities on the lower back.

In particular, if you bend forward with your knees bent and try to lift using only your hips, excessive pressure will be placed on your lumbar vertebrae and intervertebral discs.
This movement is a typical cause of "lumbago" and can directly lead to the worsening of chronic lower back pain.
When lifting an object, it is important to first approach the object, lower your hips, bend your knees, and keep your back straight.
And by being conscious of using the strength of your legs to lift with your entire body, you can significantly reduce the strain on your lower back.
Making this correct movement a habit is essential to prevent your back pain from worsening.

Abdominal exercises to arch your body

Many people try to strengthen their abdominal muscles to alleviate lower back pain, but commonly known abdominal exercises such as sit-ups can actually worsen lower back pain if done correctly.
In particular, actions such as using force to raise your body high or arching your lower back off the floor put strong pressure on the lumbar vertebrae.

If someone with weak abdominal muscles tries to do this exercise, it may put excessive strain on the lower back muscles, which may actually increase the pain.
When training your abdominal muscles, the key to preventing the condition from worsening is to choose exercises that put less strain on your lower back, such as crunches, in which you keep your lower back on the floor and lift your head slightly as if looking down at your belly button, or draw-ins, in which you lie on your back, bend your knees, and suck in your stomach while exhaling.

Three habits you can do in your daily life to prevent the recurrence of lower back pain

Even if your back pain has improved, it often recurs due to your daily lifestyle habits.
It is especially important to take conscious measures if you are in an environment that puts strain on your lower back, such as desk work or standing for long periods of time.

By paying attention to your posture and keeping your body cool, you can reduce the strain on your lower back and make it easier to maintain a comfortable, pain-free state.
Here are three habits you can start doing today to prevent your condition from becoming chronic.

Keep your back straight and be mindful of good posture while working at your desk

When working at a desk and sitting in a chair for long periods of time, maintaining good posture is essential to prevent back pain.
Sit deep in the chair, with your back firmly pressed against the backrest and your pelvis upright.
Keep your back straight, tuck your chin in slightly, and adjust the height of your computer monitor so that it is slightly below eye level.

Crossing your legs or sitting shallowly with your back hunched can cause pelvic distortion and put excessive strain on your lower back.
Placing a cushion or towel between your lower back and the backrest can help you maintain good posture.
It's difficult to always be conscious of good posture, but just getting into the habit of correcting it when you notice it can make a big difference in reducing the strain on your lower back.

Stand up and move around lightly every 30 minutes

Staying in the same position for a long time can cause muscle stiffness and poor blood circulation, which can lead to back pain.
It is especially important to consciously create opportunities to move your body while doing desk work or driving.

Simply getting up from your seat at least once every 30 minutes to an hour and doing something like tapping your feet lightly, slowly rotating your hips, or stretching your shoulders and back can be effective.
Even a short amount of movement can loosen up stiff muscles and improve blood flow.
This will prevent the accumulation of fatigue substances and relieve the strain on your lower back.
Getting into the habit of taking regular breaks, for example by setting a timer, can help improve and prevent lower back pain.

Adjust your clothing and room temperature to keep your body warm

Coldness in the body can lead to poor circulation, stiffen muscles, and worsen lower back pain.
Especially in air-conditioned rooms in the summer or cold environments in the winter, your body can get cold without you even realizing it.
Be careful, as when your lower back gets cold, your muscles will stiffen and you will become more sensitive to pain.

Choose loose clothing that is not too tight, and be sure to regularly use cardigans and lap blankets to regulate your body temperature.
Also, instead of just taking a shower, soaking in a bathtub to warm your body from the inside out is also effective in promoting blood circulation.
Properly managing room temperature and taking measures to keep your body warm is important for improving and preventing lower back pain.

Frequently asked questions about lower back pain and lack of exercise

Many people wonder about the relationship between back pain and lack of exercise.
Here we answer frequently asked questions, such as how often you should exercise, what to do if you have pain, and other ways to improve your condition besides exercise.

Please use this as a reference to determine appropriate care by comparing it with your own symptoms.

How often and when should you exercise?

We recommend starting with light exercise for 15 to 30 minutes, two to three times a week.
Choose something that you can continue without straining yourself, such as walking or stretching.
As your physical strength improves, it is important to gradually increase the frequency and time and make it a habit.

While daily practice is ideal, the key to improvement is to continue at your own pace without forcing yourself.

Should I exercise even when I'm in severe pain?

Do not force yourself to exercise during the acute phase, when the pain is severe.
Movement can worsen inflammation and slow recovery.

If you experience sudden pain, such as a slipped disc, first rest and stay in a comfortable position.
Once the pain has subsided, it is safe to start gradually moving your body, starting with very gentle stretches, after consulting your doctor.

Are there any other ways to relieve back pain besides exercise?

It is also effective to warm your body in the bath to promote blood circulation, or to receive a professional massage or chiropractic treatment.

There is also the option of temporarily using a corset to reduce strain on the lower back, but these are only symptomatic treatments, so to fundamentally resolve the problem, it is essential to review your lifestyle habits, such as improving your posture and engaging in moderate exercise.

My Feelings, Then and Now

Lower back pain caused by lack of exercise is mainly caused by muscle weakness and poor circulation, and improvement can be expected by reviewing your daily lifestyle habits.
It is effective to loosen up stiff muscles with stretching, promote blood circulation by walking, and strengthen your core with light training.
When the pain is severe, do not push yourself, pay attention to your posture in your daily life and avoid letting your body get cold, and develop habits to prevent recurrence.
A basic step to overcome lack of exercise! To make stretching, aerobic exercise, and strength training a habit, we recommend visiting a sports club that you can easily visit.
Start a healthy exercise habit at your local Central Sports! Start with a casual one-coin trial.