Many women have expressed feelings like they’re dealing with “a 70-year-old back in their 20s and 30s.” And you’re not alone—statistics show lower back pain prevalence in Malaysia ranges from 12.4% to 84.6% across various population groups, with the highest rates found in women.
Lower back pain is a common issue for both men and women, particularly due to the nature of their work, as many jobs require prolonged periods of sitting or physical strain. For example, nursing, a field where most workers are women, involves a lot of standing, lifting, and repetitive movements, which can strain the back. On the other hand, jobs like truck driving, which are mostly done by men, involve long hours of sitting and poor posture, leading to similar back issues. On top of that, women’s bodies go through unique physiological demands like pregnancy, childbirth, and menstruation, which require special adaptations. Since women naturally have less muscle mass than men, their muscles and bones have to work harder to stay strong and support their overall health.
That’s why prioritizing lower back strength isn’t just about health; it’s about ensuring women can navigate life’s demands with resilience, confidence, and vitality. Taking care of our backs today brings us one step closer to feeling as strong and energized as ever—at any age! As International Women’s Day approaches with the theme “Accelerate Action,” recognizing this often overlooked aspect of our well-being, we women can ensure we achieve our life goals without being held back by pain.
How back pain can impact day-to-day living:
Being the major support of our body, pain in the lower back ultimately impacts our overall functionality in many areas of our life; this includes:
a) Difficulty maintaining prolonged sitting or standing.
b) Restrictive movements and functions in certain areas of the body.
c) Back stiffness
d) Disturbance to sleep quality
e) Reduce work productivity
f) Increased risk of arthritis, herniated discs, sciatica, and slipped disc
Preventive Measures for Long-Term Lower Back Health
As women juggle multiple roles, making a strong, pain-free back is essential for productivity and confidence. Here’s how we can take action to protect and strengthen our lower back for a resilient and agile future.
a) Maintain a Healthy Back Posture
Avoid slouching, leaning forward, or lifting heavy objects incorrectly, as these habits strain your spine. Proper posture helps maintain natural spine curvature and reduces the risk of pain. Use back support when sitting, be mindful of your posture, and engage in exercises that strengthen postural muscles. Walk tall, with shoulders back and chest up—own your stride like the superwoman you are!
b) Stay Active
A strong core and muscles provide crucial support for your spine. Incorporate both cardio and strength exercises to improve bone health and boost spinal resilience. Whether it’s a home workout, active office breaks and stretches, daily step tracking with the BookDoc app here, or a Pilates or Zumba class, staying active keeps you empowered and connected with like-minded women striving for better health.
c) Stretch Regularly
Like skincare and self-care routines, spinal health should be a daily priority. A 10-15-minute stretching exercise in the morning and before bed helps relieve tension, improve flexibility, and prevent discomfort from prolonged sitting or standing. Simple stretches, such as holding a child’s pose or knee-to-chest for 30 seconds and repeating within your body’s limit, can be done even in bed to boost spinal resilience and overall well-being. You may find some stretches that can be done in bed here.
d) Seek Expert Therapies
With growing awareness of spinal health, professional support is more accessible than ever. Consulting an orthopedist, physiotherapist, or licensed chiropractor can provide personalized treatments and preventive care to keep your lower back strong and pain-free. Early intervention is key to long-term spinal health. Connect with professionals here for a thorough lower back treatment.
e) Maintain a Healthy Weight
Excess weight increases stress on the lower back, contributing to gradual pain. Prioritizing a balanced diet, such as the suku-suku separuh approach, and reducing intake of excess fat, sugar, and sodium can help better manage your weight and alleviate strain on your spine. Staying active and making mindful food choices ultimately contribute to the journey beyond the scale and spine! Get in touch with our expert dietitian and nutritionist here to start your health goals journey!
By taking proactive steps, women can reduce the risk of lower back pain and lead healthier, more confident lives, both at work and at home!
Conclusion
With more challenges of the outside world, it can be a hardship for women these days to prioritize their well-being, especially in terms of their lower back health. Exposure to the nature of work that requires prolonged sittings and common health concerns can impact a woman’s overall well-being, affecting daily activities and work productivity. Let’s not let pain hold us back! Prioritize healing to prevent severe conditions and chronic lower back pain so we can thrive and make our mark on the world!
REFERENCE:
- Abas, A. H., Daud, A., Suhaily Mohd Hairon, & Mohd Nazri Shafei. (2023). Prevalence and Risk Factors of Low Back Pain in Malaysia: A Scoping Review. Malaysian Journal of Medical Sciences, 30(3), 32–41. https://doi.org/10.21315/mjms2023.30.3.3
- Ismail Maakip, Oakman, J., & Stuckey, R. (2016). Gender, Cultural Influences, and Coping with Musculoskeletal Pain at Work: The Experience of Malaysian Female Office Workers. Journal of Occupational Rehabilitation, 27(2), 228–238. https://doi.org/10.1007/s10926-016-9650-5
- Women’s Participation in the Malaysian Workforce: Key Challenges & Solutions – National Human Resource Centre. (2022, December 16). National Human Resource Centre. https://nhrc.com.my/resource-centre/womens-participation-in-the-malaysian-workforce-key-challenges-solutions/
