Back pains can be excruciating, causing discomfort and affecting the basic life activities of its victims. It is one of the most common illnesses that can push patients to seek emergency care immediately. Statistics show that 23% of adults suffer from back pains, and this could be as a result of the following:


People over 30 tend to have more back pains. Intervertebral discs wear away with age. As the disc wears and weakens, pains and stiffness can be felt.


Overweight or obese people carry extra weight and are more likely to experience back pains.

The overall health of individuals

Weak abdominal muscles can’t support the spine. This can lead to back strain and pains.

Occupation and lifestyle

Jobs and activities requiring heavy lifting and bending increase the risk of back injuries, leading to severe back pain. People who smoke, drink excessive alcohol, and live reckless lifestyles have also been shown to be at higher risks of experiencing back pains.

Other causes could include:

  1. Strains and sprains
  2. Fractures
  3. Arthritis as a result of aging
  4. Diseases such as infections, spine tumors, and severe cancer.

Common Symptoms of Back Pains

Common Symptoms of Back Pains Should you experience any of the following symptoms, it could be an indication that you are suffering from back pain;

  • Difficulties in bending
  • Difficulties to move or stand straight
  • Flat and rigid lower back
  • Decrease range of motion.

How Can You Effectively Handle Back Pains?

How Can You Effectively Handle Back Pains? You may want to use drugs, but physical therapy for chronic back pain is a better option. Here are the six recommended methods for handling back pains:

Home care

This involves using a heating pad to massage the pain region. Also, having a warm bath can help reduce the pain.

Stay active

Return to your normal activities as soon as possible. Studies show that more than 2-3 days of bed rest make the pain worse, and this leads to unhealthy consequences like reduced muscle tone and flexibility.

Practice Hamstring Stretch

Hamstring Stretching helps reduce stress and relieve back pain. The desired result is achieved when done within 30-60 seconds.

Try Yoga

If your back pain doesn’t go away in two to three months, it’s recommended to try yoga. However, ensure to get expert instructions so that you don’t hurt yourself by doing yoga inappropriately.

Go for Massage

Massage helps relieve chronic back pains, especially when combined with exercise and stretching. It has been noted that patients who did all three — massage, stretching, and exercise — could move around more quickly and have less short-term and long-term pain. So, massage is beneficial for people with back pains.

Physical Therapy

If back pain has left you struggling and inactive for a long time, a physical therapy program can help you strengthen your muscles and return to your daily activities. A physical therapist will guide you through stretches, strength exercises, and low-impact cardio, which will help you get better without straining your back.

Final Word

Back Pains may seem inevitable due to aging and other health conditions, but at the same time, some steps can be taken to lower the risks:

  • Maintain a healthy weight.
  • Exercise regularly
  • Strengthen your abdominal muscles
  • Lift weights with your legs, not your back
  • Maintain a proper posture while working. You should ensure your workstation position does not contradict your pains.
  • If you have weakness, numbness, tingling, or pains in your legs and buttocks, complain to a healthcare practitioner as soon as possible.
  • Ensure you take physical therapy sessions when you begin to feel muscle pains and numbness that interfere with your daily activities.
Zoe Harrison

Zoe Harrison, a Wellness Coach with a Master's degree in Health Psychology from UCLA, has been inspiring our readers since 2021. Her 15-year journey in lifestyle coaching, including a stint at a renowned wellness retreat, equips her to offer insights into holistic living. Her articles often reflect her belief in the power of mindfulness and balanced living. Zoe's passion for healthy living is evident in her practical and engaging articles. Outside her writing, she's an enthusiastic yogi and a promoter of community wellness programs.

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