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Every year: $55 billion. That staggering amount is approximately what we spend for back pain and disability in the U.S.

Although 60-80-percent of adults experience lower back pain at some point during their lives, about 50-percent suffer within a given year and it’s the number one disability for persons under age 45.

It’s difficult to comprehend, but the causes of more than 80-percent of back pain maladies are often unknown. In most people, pain occurs from an injury, after lifting something heavy, moving abruptly, or poor flexibility.

Before I delve into common causes of back pain, here is a brief refresher in anatomy. The spine is a column of small bones (vertebrae) that support the entire upper body and are grouped into sections: the seven cervical vertebrae that support the neck; the 12 thoracic vertebrae that connect to the rib cage; and the five lumbar vertebrae which support most of our body weight and stress.

Below the aforementioned is the sacrum, a shield-shaped bony structure that connects with the pelvis. At the tip of the sacrum are four diminutive partially fused vertebrae called the coccyx or “tail bone.” These vertebrae are each separated by small cartilaginous cushions named intervertebral discs.

Each vertebra surrounds and protects an arch-shaped central opening, which encompasses the spinal cord. Nerves thrust from the spinal column to other parts of the body through minute openings between each vertebra.

Usually, low back pain is defined as acute or chronic. The former lasts less than a month and is not caused by critical medical conditions. Often, you are better in a few days but recurrence after the first episode is common. However, chronic pain endures beyond six months. Fortunately, this is less than five-percent of all low back pain cases.

Common causes of back pain

Poor posture: Weakness in the abdominal muscles, low back, hip flexors and hamstrings can shift your hip position. This enhances the natural curvature of your lower back and will likely produce pain. It’s imperative to strengthen these muscle groups and keep them strong. A little effort on your part could eliminate both unnecessary pain and money spent on an expensive visit to the doctor.

Obesity: Being overweight puts stress on the spine and pressure on the disks. A huge tummy pulls the spine forward and out of alignment, augmenting the chance of back strain. Think of it this way, the greater the weight, the greater the risk of back problems.

Osteoporosis: Women are especially familiar with this bone disease that causes loss of calcium to the point where bones become fragile and are susceptible to fracture. A spinal fracture could occur if pressure compresses the vertebra together. Yes, it’s painful. Weight bearing exercise is recommended to prevent or delay this all-too-common condition. Also, make sure you get enough calcium in your diet.

These three common causes of back pain are within our control. Prevention won’t cost you a dime but will save you money and pain “down the road.” All it takes is tenacity, self-control, and a little effort on your part. Be good to your body and it will be good to you.

Next time: Complicated conditions and remedies.

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Kay Sager is a certified fitness and aquatic specialist living at Port of the Islands. She is a personal trainer using land and water fitness and teaches swimming. She also has written articles for Physician and Sports Medicine among other publications. Kay can be reached by e-mail: kswimfit@aol.com.