You wake up ready to take on your day, but before long, that familiar ache in your back returns. Maybe it’s a dull stiffness that lingers while you sit at your desk, or maybe it’s a sharp twinge that makes carrying groceries or picking up your child harder than it should be. What many people don’t realize is that it’s often the daily habits that are making your back pain worse, not just a single injury or sudden movement.
Back pain affects nearly everyone at some point, and the numbers highlight just how widespread it is. About 26 percent of U.S. adults experience low back pain at any given time, while nearly one in four report it over the course of a month. More than 16 million adults live with chronic low back pain that lasts three months or longer. Globally, 619 million people were affected in 2020, and that number could rise to 843 million by 2050, making low back pain the world’s leading cause of disability.
Upper back pain is just as common. Nearly four in ten adults experience back pain in three months, and up to 72 percent of women report upper back pain at some point in their lives. For certain professions, the risk climbs even higher, with about 35 percent of healthcare providers and 30 percent of office workers reporting upper back pain each year. Chronic back pain often begins in the 30s and 40s, which are also the years when life feels the busiest.
When you look at the numbers, back pain seems unavoidable. But that doesn’t mean you’re powerless. By understanding the small, everyday choices that contribute to your back pain, you may uncover the real source of your discomfort. With a few intentional changes, you can shift the way your back feels and support the freedom to move through your day with less pain.