“Why Does My Back Hurt Even Though I ‘Did Nothing’? – The Truth About Microtraumas”

🧠 Sound familiar?How many times have you woken up with back pain, even though you didn’t lift anything heavy, train too hard, or have any kind of ‘accident’? I often hear in the clinic: “I didn’t do anything, and yet it hurts!” – and you know what? It’s that very “nothing” that’s often the biggest issue.

🔍 What are microtraumas?Microtraumas are small, often unnoticed injuries to soft tissues – muscles, ligaments, fascia, and sometimes even nerve structures. They don’t occur from a single event, but from accumulated strain over time.Examples?

• Sitting in the same position for long periods (e.g., at a computer),
• Subtle muscle tension caused by stress,
• Reaching incorrectly for everyday items,
• Lack of movement, which ‘clogs up’ the fascial system.

🧷 Why does the spine respond with pain?The spine isn’t just bones – it’s a complex system of muscles, ligaments, and nerves. When tension builds up, the body begins to ‘defend itself’ – you may feel pain, restricted movement, or stiffness, even without a specific injury. It’s an alarm signal saying: “Hey, something’s not right!”

💡 A real-life exampleImagine sitting for 8 hours a day, every day, for three weeks, barely moving at all. Then – while cleaning – you bend down to pick something up from the floor. And… crack! Pain. But not because you lifted anything heavy. The cup simply overflowed.

🔄 What can you do?

1. Micro-movements throughout the day – stand up every 30–45 minutes, stretch, do 10 squats.
2. Self-massage / foam rolling – gentle fascial work can significantly reduce tension.
3. Conscious breathing – sounds odd? But improving how your diaphragm works is often key to releasing spinal tension.
4. Preventive physiotherapy – you don’t have to wait until it hurts. Sometimes a few sessions a year are enough to keep your body healthy.
5. Change your working position – sit, stand, kneel, lie down – just don’t stay in one posture too long!

🎯 SummaryThe body doesn’t like stagnation. Back pain is often the result of a series of small mistakes, not one major incident. Microtraumas are silent, but they can speak up when you least expect it. Listen to your body, move regularly, take care of yourself – not just when it starts to hurt.