In recent years, researchers have uncovered a surprising connection between smoking and back pain. In study after study, smokers seem to be more likely than non-smokers to suffer sore backs. The trend holds for men and women.

British researchers asked 13,000 people about their lifestyles, including their smoking habits, jobs, activity levels, and history of pain. After adjusting for the demands of strenuous jobs and other factors that might cause lower back pain, the scientists concluded that smoking – by itself – raised the risk of debilitating back pain by about 30 percent. Smoking also seemed to make people slightly more vulnerable to pain in the neck, shoulders, elbows, hands, hips, and knees.

“Cigarettes affect the way the brain sends its pain signals. Smoking may also damage tissue in the lower back and elsewhere in the body by slowing down circulation and reducing the flow of nutrients to joints and muscles.”

Fortunately, most occurrences of low back pain go away within a few days. Others take much longer to resolve or lead to more serious conditions.

• Acute or short-term lower back pain generally lasts from a few days to a few weeks. Most acute back pain is mechanical in nature.
• Chronic lower back pain is measured by duration – pain that persists for more than 3 months is considered chronic.

What else causes lower back pain?

Pain can occur when, for example, someone lifts something too heavy or overstretches, causing a sprain, strain, or spasm in one of the muscles or ligaments in the back. Most low back pain follows injury or trauma to the back caused by a sports injury, work around the house or in the garden, or a sudden joint such as a car accident or other stress on spinal bones and tissues. Symptoms may range from muscle ache to shooting or stabbing pain, limited flexibility and/or range of motion, or an inability to stand straight.

However lower back pain may also be caused by degenerative conditions such as arthritis or disc disease, osteoporosis or other bone diseases, viral infections, irritation to joints and discs.

Obesity, weight gain during pregnancy, stress, poor physical condition, posture inappropriate for the activity being performed, and poor sleeping position also may contributes to low back pain.

Quick tips to a healthier back

Speed walking, swimming, or stationary bike riding 30 minutes a day can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve postures.

1. Always stretch before exercise or other physical activity.
2. Don’t slouch when standing or sitting. When standing keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced.
3. At home or at work, make sure your work surface is at a comfortable height for you.
4. Sit in a chair with a good lumbar support and proper position and height for the task. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.
5. Wear comfortable, low-heeled shoes.
6. Sleep on your side to reduce curve in your spine. Always sleep on a firm surface.
7. Don’t try to lift objects to heavy for you. Lift your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.
8. Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
9. If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.

Giving up cigarettes probably won’t immediately banish back pain, but it just might help. Of course, quitting smoking will also dramatically lower the risk of heart disease, cancer, and a host of other diseases.

Back pain or no, that’s a great comfort!