Back Pain: Causes, Prevention and Everyday Tips

Back discomfort is one of the most common complaints among active people — especially in combat sports like BJJ, grappling and wrestling, where the spine and surrounding muscles work overtime. While back pain should always be assessed by a qualified healthcare professional if it's persistent or severe, understanding the everyday factors behind it can help you build smarter habits.

Common causes of back discomfort

• Poor posture — long hours at a desk or hunching over a phone.
• Muscle fatigue and overuse — repetitive training loads without adequate recovery.
• Weak core support — the deep abdominal and back muscles that stabilise the spine.
• Improper lifting technique — bending from the back rather than the legs.
• Insufficient warm-up — moving into intense activity while muscles are still cold.

Everyday prevention tips

• Move regularly. Stand, stretch and change position throughout the day.
• Strengthen your core. Planks, bird-dogs and controlled bridges support the spine.
• Mind your lifting. Keep the load close, hinge at the hips, and engage your legs.
• Set up your workspace. Screen at eye level, feet flat, lower back supported.
• Warm up properly. Prepare your muscles before training or heavy activity.
• Prioritise rest and sleep. Recovery is when the body repairs and adapts.

Build a supportive daily routine

Consistency matters more than intensity. A short daily mobility flow, mindful posture, and a proper warm-up ritual can make a meaningful difference to how your back feels day to day.

Part of many athletes' pre- and post-training routines is a massage balm used during self-massage and warm-up.

Where Scrubmission Relief Balm fits in

Scrubmission Relief Balm is a natural, thoughtfully crafted balm designed as part of your everyday self-care and training ritual:

• Made for massage. Its texture is designed to work smoothly into the skin during a warm-up or wind-down massage.
• An invigorating sensory experience. A refreshing aroma and warming sensation that many athletes enjoy as part of their routine.
• Natural ingredients. Crafted with quality botanicals, in keeping with the Scrubmission range.
• Skin-conditioning. Leaves skin feeling cared for after training.

Whether you're rolling on the mats or recovering afterwards, it's a simple ritual to fold into your day.

This product is a cosmetic and is not intended to diagnose, treat, cure or prevent any disease or condition. If you experience persistent or severe back pain, please consult a qualified healthcare professional.