Before knowing about back pain, here is a brief of anatomy of human back (spinal cord and related muscles). Human back compromises of 33 vertebrae, beginning from neck to lower back, 5 discs and a complex network of muscles to support them, which facilitate the movements of the back. Ribs cage is attached to the upper middle portion of the backbone and towards the lower end is the hip joint and in between these is a cavity consisting of several body organs like kidney, stomach  liver etc. All vertebrae all piled upon each other, like a stack of coins, piled upon each other, however, the vertebrae are hollow from in between and in that cavity lies the spinal cord which origins from brain, through neck, and ending towards the lower back.


Back pain

With such a complex structure of the back, there’s always a chance that some complication might occur if proper care is not taken. Though there is no as such definition of back pain, however, a sensation of pain, due to any complexity or abnormality in back is termed as back pain.

Mostly it is believed that back pain is more frequent in older ages, however, a report by QI Spine Clinic on 20,000 individuals in 2017 revealed that 20% individuals facing back problems are of age from 16 to 34. The most affected age group is of 36 to 54 years of age.  The study also revealed that 45% of the population neglect pain for initial 7 weeks, which might lead to complications later on. Another article in eMedicineHealth revealed that, 80% of the individuals suffer back pain at some point of time, and even after thorough research in the sample population, in 85% percent of cases, no one single specific reason the same was observed. So, it is often advised to take a good care of back bone and muscles via regular exercise and routine body checkups.

Common Causes of Back Pain:


Here are some of the possible causes of back pain:

Strain: It causes swelling in muscles and tissues that results in pain. Generally caused by strained muscles or ligaments or may be result of some injuries occurred due to accident earlier.

Structural problems: As each vertebrae in spine is cushioned by disks, so any kind of rupturing and bulging in disc creates pressure on nerve resulting back pain.

Degenerative disc disease: The discs, or “shock absorbers” between spine’s vertebrae get shrink after aeging. It causes spaces between disc & narrow that causes rubbing of bones which then causes excess pressure on spine, which results in back pain. Mostly this problem tends to rise with increasing age.

Skeletal irregularities: This is a medical condition in which spine get curvatures more than normal and curves somehow turn inward or misalignment happens in it, this usually cause pain after middle age among peoples. Obesity is one of the major cause of this situation.


Wrong movement and postures: Sometimes wrong postures during exercise, weight lifting, pulling or pushing something in wrong way, overstretching our body or sudden jerk makes us uncomfortable for the day.

Remaining sedentary: Sedentary lifestyle is a risk factor of lower back pain. Sitting in the same position for long time also affects our back as sitting in front of computers while working or driving for long time results in back pain.

Spinal stenosis: In this medical condition, spinal canal gets narrowed adding etc pressure on spines and nerves, it also makes leg and shoulder feel numb. It reduces space for nerves. Generally happens after 60 years of age.

Poor sleep: Apart from sleeping postures, there’s also importance of mattress on which we are sleeping. Sleeping on wrong mattress that is not comfortable for spine results in back pain.

Stress: Stress is one of the causes of back pain, the connection between stress and back pain is when stress manifests physically, it causes muscle tightening around shoulder and spine, thereby resulting in back pain.

Vitamin D deficiency: It’s related to musculoskeletal function in our body and its deficiency can cause several problems in our body that causes pain in muscles and lower back pain is one of them.

Some medical condition: Cancer of spine, infection in spine are some issues related to back pain also “shingles” a medical condition in which nerves get affected with blisters on skin that results in back pain in the lumbar spine .

Risk factors: There are some risk factors such as smoking, occupational activities related to such postures, genetic factors in some, excessive weight, pregnancy, etc. are some reasons that are also responsible for back pain.


Avoid sitting in same position for a longer duration:


Staying in the same posture for a prolonged period of time is one of the major causes of back pain. Avoid sitting in the same position for a long duration as it stresses our spinal disc & causes pain in our back. It is idle to take few minutes break & take a short walk after every hour of continuous sitting in order to reduce stress on the spinal disc.

Exercise Regularly:


Exercises plays a vital role in strengthening our muscles. Incorporating activities like walking, running, exercising, swimming, jogging, yoga etc. in our daily routine will helps us in improving blood circulation, muscle & joint health & increases the flexibility of spinal bones, thereby reduces back pain.

Healthy Eating:

A healthy diet is the key to a healthy life. Thus it is very important for each one of us to inculcate the habit of healthy diet in our daily life. A healthy diet strengthens our body & boost up our immunity system, which helps us recover from all sorts of injuries & pain.

We should increase our daily intake of calcium, vitamins & fibers, as they provide much needed power to our muscles & help them grow stronger. And we can do so by adding milk, fruits, fish, eggs, meat, beans, nuts, green vegetables, etc. to our diet.

Drink more water:

Not drinking enough water can also be the cause of muscle pain as water is considered as muscle fuel & not having it enough leads to imbalance of the electrolytes & minerals that hampers the functioning of muscles & nerves that leads to pain & injuries. In order to avoid such conditions one must drink atleast 11 to 12 cups of water daily & provide our muscles their much needed fuel to stay healthy & fit.

Maintain good body posture:


These days most of us use mobile phones & laptops a lot, which might lead to bending of our neck for longer hours which could reflect in stiffness in neck. Also while doing basic day to day activities like lifting up a bucket or a bag or some other weights, you can bend your knees while doing so, as most of us do it by virtue of bent back, rather than knees, doing so will distribute the workload over knees & back equally, leading to better postures, as a strain or sprain in back could reflect in back or neck pain.

Maintain good posture while sleeping & use good quality mattress:

Poor posture strains out our muscles which leads to pain around neck & back area. Our body heals when we sleep & if our muscles are not at ease then how will they heal. Thus, good sleeping posture is very essential to avoid pain around neck & back area. Also, the right mattress provides support to our spine when we are asleep. Therefore, it is important to use a good quality of mattress for a good night sleep & to avoid back pain.

When to See a Doctor?

So, in many instances, back pain tends to get okay with some remedies. In some cases, even if you lift a heavy weight, it may lead to stiff back, but with proper rest and sleep, these things get okay. But in some cases, you might need to consult to a doctor, such as when:

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