Why Back Pain Is So Common In People With Hypermobility

Around one in 30 people are thought to be hypermobile, meaning their joints can bend beyond the typical range of movement.

The Hypermobility Syndromes Assocation notes that the issue is more common in women and children, and people of Afro-Caribbean and Asian descent.

While there are certainly some benefits to this level of flexibility, people with hypermobility might also experience prolonged periods of fatigue, joint and muscle pain, as well as being prone to sprains, strains and dislocations.

Back pain, in particular, can be troublesome for those with hypermobility, which can impact their quality of life and make everyday activities difficult.

Dr Dani Gordon, founder and medical director for The London Resilience Clinic, told HuffPost UK that back pain is one of the most common types of pain in people who present with clinical symptoms of hypermobility.

It is “almost always” an issue in those who have hypermobile Ehlers-Danlos syndrome (hEDS) or hypermobility spectrum disorder (HSD), she added.

There are a few reasons why this pain can occur – and Dr Gordon noted the type of pain can vary. You might suffer nerve, joint, fascial and/or muscle pain.

“When you are hypermobile, it is more common to have a weaker deep core, which is involved with helping support the back,” explained Dr Gordon.

“At the same time, the postural muscles tend to be locked in place or in spasm, due to needing to constantly contract to keep the hypermobile joints from moving about. This creates reactive muscular pain.”

It can also impact the joints, which are “often more wobbly or lax”. The ligaments around the spine can become impacted, “which can contribute to earlier than average degenerative disc disease, due to wear and tear, over time”, she said.

Sitting down all day, particularly with poor posture, “is one of the most common things that makes back pain worse in hypermobility”, said Dr Gordon. She advises changing positions often and doing one or two minutes of “micromovement exercises” at the beginning of the day and lunchtime, with walking breaks every few hours, to help prevent the issue.

If you’re struggling with back pain, it’s important to seek medical advice – either reach out to your GP or book directly with a physiotherapist who can tailor advice and exercise to your individual needs.

Dr Gordon noted that one of the best ways to help back pain in the long run is through exercises to build muscle and support the spine – from small micromovement exercises to gentle laying and sitting exercises.

According to Jason Parry, a physiotherapist at University College London Hospital and The Hypermobility Unit, Pilates and yoga can also be beneficial for hypermobile individuals, but he warns against overstretching into hyperextended positions. T’ai Chi, wobble board and gym ball activities can also help increase balance and stability.

The NHS advises gentle exercise for people with hypermobility, particularly low-impact activities like swimming or cycling.

It also encourages people with this issue to maintain a healthy weight, wear supportive shoes and opt for special insoles if a podiatrist has recommended them.

If burning or tingling type pain is involved, Dr Gordon urges patients to request an MRI imaging test to see whether there are disc issues at play.

Investing in an ergonomic chair (or requesting one at work) which moves with the pelvis when you tilt up or back might also help relieve strain throughout the day, she added.

Lastly, the NHS advised painkillers like paracetamol and ibuprofen can also help to ease any joint pain and stiffness, as can warm baths, hot water bottles and heat-rub cream. (If your pain is severe, speak to a pharmacist who may be able to offer something stronger.)

Dr Gordon concluded: “When pain is so bad that it is preventing someone from doing the exercises they need to do to get better, I also use low dose cannabinoid medicines to help with muscle relaxation and central pain.”