Back pain—especially in the lower back—is something many people experience. For most, the pain gets better on its own in a few weeks, but sometimes it lingers or returns. The good news? There are simple ways to help ease the discomfort.
Table of Contents
Types of Back Pain And Symptoms
| Type | Location | Symptoms | Common Causes |
|---|---|---|---|
| Muscle Strain | Lower/mid back | Dull ache, stiffness | Heavy lifting, sudden twist |
| Herniated Disc | Lower back/neck | Sharp pain, leg numbness (sciatica) | Aging, improper lifting |
| Arthritis | Entire spine | Morning stiffness, grinding sensation | Wear-and-tear, aging |
| Spinal Stenosis | Lower back | Leg pain when walking | Narrowed spinal canal |
| Scoliosis | Mid-back | Uneven shoulders/hips | Genetic, developmental |
Top 7 Causes of Back Pain
- Poor Posture (Slouching at desks → muscle imbalance)
- Herniated Disc (Gel-like disc bulges, pinching nerves)
- Osteoarthritis (Cartilage breakdown in spinal joints)
- Kidney Stones/Infection (Flank pain mistaken for backache)
- Sciatica (Compressed nerve → shooting leg pain)
- Osteoporosis (Weakened vertebrae → compression fractures)
- Stress & Anxiety (Tense muscles → chronic tightness)
Back Pain Treatments
Non-Surgical Options
- Physical Therapy (#1 most effective for chronic pain)
- Chiropractic Adjustments (Helps 60% of acute cases)
- Acupuncture (Proven for nerve-related pain)
- NSAIDs (Ibuprofen for inflammation)
Surgical Options
- Discectomy (Removes herniated disc material)
- Spinal Fusion (Joins vertebrae for stability)
5 Best Exercises for Relief Back Pain
- Cat-Cow Stretch (Mobilizes stiff spine)
- Pelvic Tilts (Strengthens core muscles)
- Bird-Dog (Improves balance & stability)
- Partial Crunches (Safe for herniated discs)
- Wall Sits (Builds endurance without strain)
Red Flags: When to See a Doctor
� Seek ER care if you have:
- Numbness in groin/legs
- Unexplained weight loss + pain
- Fever with backache (infection sign)
- Loss of bladder/bowel control
Top 5 Immediate Back Pain Relief Methods
Walking (5 mins every hour prevents stiffness)
The 90-90 Stretch (Lie on back, knees bent 90° over chair)
Ice Then Heat (20 mins ice, then heating pad)
OTC Meds (Ibuprofen + acetaminophen combo)
Foam Rolling (Focus on glutes and hamstrings)
How to Sleep Better with Back Pain
For Side Sleepers:
- Place pillow between knees
- Use medium-firm mattress
- Keep spine aligned
For Back Sleepers:
- Pillow under knees
- Thin pillow under neck
- Avoid stomach sleeping
3 Physical Therapist-Approved Exercises
1. McKenzie Press-Up
(For herniated discs)
- Lie prone, push upper body up while keeping hips down
- Hold 5 seconds, repeat 10x
2. Dead Bug Core Stabilizer
- Lie on back, raise knees 90°
- Alternate arm/leg extensions while keeping back flat
3. Glute Bridge
- Strengthens supporting muscles
- Lift hips slowly, squeeze glutes at top
