Some of the several culprits of an aching back are:

1. Posture: Muscle strain is generally the frequent cause of poor body posture like slouching, prolonged sitting and lying. Added stress is felt on the muscles when the spine is not in its correct alignment. Fatigue can also be a factor to poor posture and back pain.
2. Overweight: Being obese or overweight obviously contributes to back pain due to the fact that extra pressure caused by added weight increase strain on your back.
3. Physically strenuous work by nature: The kind of job you have, like if you’re a typist, a writer, call center agent, a secretary or a banker which requires spending hours being glued to your chair day by day. Prolonged sitting stretches the joints behind your spine, which makes it stiff and painful.
4. Aging: As we age, especially if we have reached the golden age of 50 years, back pain is usually a common thing due to bone degeneration. Our muscles get weaker, our spine shakes off its flexibility and our bone loses calcium.
5. Stress: We are all aware that stress can trigger a lot of illnesses and the occurrence of back pain is of no exemption. When we are faced in different stressful situations like anxiety and depression, our muscles tend to contract causing a reduced blood flow to the tissues, which then leads to pain. Stress hormones greatly influence pain perception.
6. Heavy lifting: Carrying weights can easily strain your back, which will result to muscle spasm.
7. Diet: Eating foods high in salt, sugar and fats while less on fruits and vegetables. Instead of quenching your thirst with more water, you consume a lot of your favorite beverage.
8. Smoking:  Recent study shows that smoking is associated with back pain. Nicotine, which is found in cigarettes, affects how the brain processes pain sensation and perception. Aside from that, it destroys the tissues of the lower back thereby slowing down circulation. Coughing and stooping, which are certain behaviors of smokers may also contribute to the development of back pain.

Management of Back pain:

1. Muscle Relaxants – commonly prescribed to relieve back pains. They act as a central nervous system depressant which causes their muscle-relaxing effects. However, side effects are common like dizziness, drowsiness and dry mouth. To avoid addiction, its use is usually controlled.
2. Massage – it improves blood circulation, which promotes in the remedy of muscle soreness. It also helps with muscle relaxation for a better range of motion. The body produces endorphins, which are chemicals effective for managing pain, are increased during a massage.
3. Heat Therapy – acts as a blood vessel dilator in the muscles, which increases the flow of oxygen. Heat, to some extent, relieves discomfort by decreasing pain transmissions to the brain. Increased flexibility is also achieved with heat application as it decreases stiffness and stretches the soft tissues around the spine.
4. Exercise: With the consult of a doctor, it is a helpful way in releasing muscle tightness and spasms. Start with your exercise program gradually to prevent worsening of your problem.
   • Walking: Undeniably still one of the best back pain exercises to date. Start with walking short distances then slowly increasing it as tolerated.
   • Strengthening Stretch:  is a proven exercise, which helps build our tones and muscles, and keep our spine flexible thereby reducing the risk of injury and minimizing pain. Just keep in mind to stretch your muscles only to a point of mild tension. Your muscles need to relax so 10-15 seconds of stretching would be enough. To achieve optimum results, practice the exercises at least 3-5 times per day.
     • Pelvic Tilt: this exercise is a good preparation for the spine for a long day ahead. It stretches the lower back and strengthens the muscles of the lower spine.
     • Spinal Twist: this exercise stretches and strengthens the entire spine.
     • Swiss Ball Stretch: It stretches out the upper spine.
     • Swimming: It helps in balancing your body as well as alignment is concerned. It supports your body when you swim.
5. Acupuncture: if you want remedy to your back pain without the use of any drugs, surgery or physiotherapy, this might be the best option you can consider. The purpose of this treatment is to realign the “life force” that was interrupted and has been causing the back pain. This is a painless procedure that lasts about half an hour to 45 minutes per session.

There are a lot of options in alleviating back pain today. So regardless of age, ignoring them is not advised. Seek medical consultation if back pain persists because it might be something alarming. It may also lead to further problems in the future if left unattended.

This pain is classified as neck pain, lower back pain, upper back pain or tailbone pain. The pain felt can be constant, chronic, dull, sharp or piercing. Initially, a man treats back pain as a minor problem. Though sometimes, this kind of pain leads to a more serious medical problem.

One of the most common causes of back pain is over fatigue or too much stress. Wherein, a person is so engrossed with his work that he no longer realizes that his back, if not his neck, is already aching. Though how busy we are, we should always see to it that we take a rest from time to time. Like for example, we should have a coffee break or a snack break at a right interval.

Another cause of back pain is having a fracture. It is when a person has experienced a fracture on his bone as a result of an accident. Even if the person has already been healed, there are times that the fractured part will experience pain. Since the said part is already very sensitive, one must take extra care on it.

Improper body posture also causes back pain. It can create misalignment on the structures of the spine and therefore, causes discomfort. So, it is but proper for us to practice good posture, like standing up straight or sitting erect.

However, there are back pains that need immediate medical attention and should not be taken for granted for it might result to a serious body problem. In cases like these, do not hesitate to call a doctor for medical advice.

To avoid back pains, here are some simple things for us to do. We must always put in mind that our body is very important. So it is but right for us to consider our health. We have to eat nutritious food, especially those foods that are good for the bones. However, we have to eat sensibly in order to keep the right weight and avoid extra weight that may cause backache due to weight imbalance. Exercise is also a great concern… We need to move our muscles like doing neck bending, trunk bending, walking even for about 20 to 30 minutes a day. We can also do stretching from side to side, but we have to do it slowly and gently in order not to be injured. While standing, we should also observe the correct posture so as not to misalign our muscles. One effective way on how to stand straight is by putting a book on top of your head. You can do these several times every day until you will get used to stand straight. This may sound funny, but this really is very effective. In sitting, one should not slouch, instead sit erect and relaxed. Your back should touch the end of the chair so it can lean on the chair. Another tip is, do not sit or stand in one position only. You can also do a little movement of your legs, hands or body from time to time. Your muscles may get tired and may cause back pains on your end. When lifting an object, be sure to carry it properly. Bend your knees instead of bending your back. Let your legs bear the strain and not your back. And lastly, drink plenty of water, eat regular meals and get enough rest and sleep. These are very simple things, but in this way, you can avoid experiencing back pains. While you’re still young, do these things as early as possible. For when you’re already old, things may seem difficult for you.