05/09/2026
Back Pain: Causes & Management
Back pain is very common and can affect the lower, middle, or upper back. Most cases are due to muscles, joints, or discs and improve with simple care, but some causes need urgent medical attention.
🟣 Common Causes
➟ Muscle or ligament strain from lifting, twisting, or overuse
➟ Poor posture or prolonged sitting
➟ Herniated or bulging disc
➟ Age-related wear-and-tear such as osteoarthritis or degenerative disc disease
➟ Sciatica from irritation or compression of a nerve
➟ Osteoporosis-related vertebral compression fracture
➟ Less commonly, infection, inflammatory disease, kidney problems, or cancer
🟣 Common Signs and Symptoms
➟ Aching, stiffness, or soreness in the back
➟ Pain that worsens with certain movements
➟ Muscle tightness or spasms
➟ Difficulty bending, standing, or walking comfortably
➟ Pain may spread into the buttock or leg if a nerve is irritated
🟣 Nerve-Related Symptoms
➟ Burning, shooting, or electric-like pain
➟ Tingling or numbness in the leg or foot
➟ Weakness may occur if nerve compression is significant
➟ Persistent or worsening weakness needs medical assessment
🟣 Basic Management
➟ Stay gently active rather than remaining in bed for long periods
➟ Use heat for muscle stiffness or spasm
➟ Simple pain-relieving medicines may help when medically suitable
➟ Gradually return to normal activities as symptoms improve
➟ Avoid heavy lifting during an acute flare
🟣 Exercise & Prevention
➟ Strengthen the core and back muscles
➟ Stretch regularly and maintain flexibility
➟ Use good lifting technique—bend at the knees rather than twisting the back
➟ Maintain a healthy body weight
➟ Break up long periods of sitting with regular movement
🟣 When Physiotherapy May Help
➟ Pain keeps returning
➟ Movement becomes restricted
➟ Poor posture or muscle weakness contributes
➟ A physiotherapist can guide strengthening, mobility, and posture exercises
🟣 When to Seek Medical Help
➟ Pain persists f
