If there’s one issue I see over and over in my practice, it’s back pain. Usually, it’s caused by some short-term, mechanical problem with the muscles or joints. Perhaps a muscle has been pulled. Or a tendon is inflamed. Nothing that won’t heal, but it sure hurts. Unfortunately, for many people this back pain becomes a recurring problem.

So, what sets you up for this type of pain? And what stirs it up or keeps it coming back? Here are some of the top culprits I see in my practice. Do any of them apply to you?

• Stress: Stress can play a huge role in back pain. Stress tightens up your muscles, which can make them sore and achy. And if there are other issues—like postural strains—stress can easily tip the balance into spasm and pain.

• Too much sitting. Prolonged sitting causes muscles in your back, hips, and thighs to tighten up. Over time, this puts pressure on your discs and can set up the muscles and joints to be easily injured by something like a poor movement.

• Lack of exercise: Without enough movement, joints and muscles stiffen, tissues don’t get enough blood flow, and muscles grow weak. If you’re a weekend warrior—sit all week, play hard on weekends—you’re especially prone to back injuries.

• Emotional pain: When you resist or suppress a painful emotion, it doesn’t go away. Your body stores it in your tissues. This keeps is out of your awareness, but it causes other problems, like chronic muscle tension and guarding.

• Postural problems: Poor posture puts incredible strains on your back and neck. For instance, you may not realize that those rounded shoulders are overstretching your low back and causing your back and hips to tighten up.

• Overuse & poor body mechanics: Muscle strains can happen suddenly, but many build over time. Repetitive motions like bending or swinging a hammer can slowly stretch and tear tissues, especially if you use poor body mechanics.

Did any of these culprits ring true for you? If so, you’ve probably already recognized some changes you could make to feel better. Stay tuned to future articles, too, where I’ll look at simple things you can do to defuse stress and tension before they become pain.