One of the most common reasons for patients seeking emergency care is back discomfort. Both adult and juvenile populations may have a variety of etiologies (the science of determining the causes and origins of any disease). Back pain or lower back pain is an issue that can last from childhood through age, giving rise to considerable levels of disability. Due to injury, poor activity, wrong sitting posture, or medical condition, it causes severe back pain. It can have a harmful effect on people of all ages, but especially in the case of older people, it converts to lower back pain. Lower back pain may be linked to the lumbar spine. The lumbar spine consists of 5 disks L1 TO L5 which connect to S1, the first disk of the hip.

The human back is a complex structure of muscles, ligaments (fiber connective tissues that connect bones to bones), tendons (fiber connective tissues that connect muscles to bones), discs, and bones which help us to move around by working together and supporting each other. The problem with these components is called back pain & sometimes it remains unclear. Damage can be done by strain, medical conditions, and poor posture.

Reasons for Backpain.

There are certain reasons for back pain. Some of them are mentioned below;


One of the strongest reasons for back pain is strain, tension, or injury. Frequent causes of back pain are mentioned below.

a-muscles or ligaments that have been strained.

bspasm of the muscles.

cinjuries, fractures, or falls caused by muscular tension.

Strains or spasms can occur as a result of the following activities.

ilifting something incorrectly.

iilifting something too heavy

iii making an abrupt and uncomfortable movement.

Structural problems.

A number of structural problems may also result in back pain.

  1. Ruptured discs: Disks cushion each vertebra in the spine. When a disc ruptures, it puts more pressure on a nerve, causing back discomfort.
  2. Bulging discs: A bulging disc can put immense pressure on a nerve in the same manner as a ruptured disc does.
  3. Sciatica: A bulging or herniated disc presses on the nerves in the buttock and down the back of the leg, causing an acute and shooting pain.
  4. Kidney problems. Back pain can also be caused by kidney stones or other issues.

Movement & poor posture.

When using computers, adopting a slumped seating position might lead to increased back and shoulder difficulties over time. Poor daily activities or postures are also causes of back pain. Such as,

-muscular strain caused by coughing or sneezing.

-Overstretching is a term used to describe when someone overextends themselves.

-bending in an unnatural manner or for long periods of time.

Long periods of standing or sitting.

bending the neck forward, as when driving or working on a computer.

-prolonged periods of driving without stopping, even when not crouched

sleeping on a mattress that does not provide adequate body support and does not maintain the spine straight.

Back pain solutions

Back pain can be relieved with simple stretches.

-Don’t stretch cold muscles on the first walk or do some 5 minutes to warm up your muscles.

-Stretch slowly; avoid bouncy or jerky movements.

-Go only to the point where you feel mild tension.

-Relax into the stretch and hold for 30 seconds.

03 Types of stretches mentioned below:

Knee-to-Chest stretch.

1-Lie down on your back with your legs stretched on the floor.

2-Raise and bend your right leg toward your chest, bringing the knee to your chest.

3-With your right hand, grab your knee or shin and pull your leg as far as it will comfortably go.

4-Maintain your knees-to-chest stance by tightening your abs and forcing your spine into the floor.

5-Hold the position for 5 seconds.

6-Return to your starting location cautiously.

7-Carry on with your left leg in the same way.

8-Do the same thing with both legs at the same time.

9-Five times over, repeat the sequence.

On all fours-Back Flexion and Extension.

A-Begin by kneeling on the floor on your hands and knees. Your arms should be straight and your hands should be squarely under your shoulders.

B-Put your weight on your arms and rock forward. Allow your shoulders to round and your seat to sag slightly. Hold the position for 5 seconds.

C-Rock backward, bringing your buttocks as near as possible to your heels. Extend your arms straight ahead of you. Hold the position for 5 seconds.

D-Slowly returns to your original position.

Standing back arch.

i-Stand with your feet shoulder-width apart and your back straight.

ii-Place your hands on your lower back, palms up. Relax by taking a few slow, deep breaths.

iii-Keep your knees straight while bending your upper body backward.

iv-Hands should be used to support your back.

v-Hold the position for 5 seconds.

vi-Return to your starting location cautiously.

vii-Rep was five times more.


In a nutshell, back pain is a very severe and painful disease that continues at every age and becomes very dangerous at a senior age. It can not be resolved completely, but it can be mitigated by doing physical exercise as recommended by physicians and physiotherapists. It also needs a positive attitude, right sitting posture, consistent exercise & mental counseling too.

Do not lift and twist at the same time. Your bed must be spine comfortable so that your spine will be straight. Primary care must be adopted to resolve the matters. If there are any red flags, an MRI and XRAY should be performed; otherwise, they should not. While adopting some of the precautions, back pain could be controlled and managed to live a healthy life.


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