Are You Suffering From Back Pain? Here Are The Causes And Essential Tips To Get Rid Of Back Pain.

back pain

Back Pain can usually occur because of trauma such as an accident or a fall. But it is seen that most back pain occurs due to incorrect ways of doing an individual’s daily activities, such as twisting to lift any object, sitting near a computer in the same position for long hours, etc. 

Back pain may take various forms, such as persistent dull aches to very sharp sudden pain. These may have multiple causes, such as a fracture, sprain, or injury from an accident. It can also occur due to some medical conditions such as arthritis, spinal stenosis, etc.

Causes of Back Pain

It is widely believed that only older people can get back pain; however, anyone of any age can get this issue. But, the reasons or the cause of back pain might differ for every age group. 

We’ll find out the reason for back pain in every age group:

  • Kids and Teen

Kids and teens have limber bodies, which helps them avoid any back injury or recover quickly. But they can get back pain due to several reasons like:

  • Muscle Strain
  • Medical Condition

Extra weight puts excess pressure on the spine and back, which results in pain and discomfort. In the worst scenarios, it can also cause fractures, arthritis, or deformities. Recently, there was a spike in the number of back pain cases due to weight. 

Regular sports, which include hyperextension of the spine, can cause spine fractures. There are cases of scoliosis in teenagers below sixteen. 

  • Young Adults

Poor posture and a prolonged sitting period is the common cause of back pain in young people. Sitting with a hunched back for an extended period puts immense pressure on the spine resulting in lower back issues. 

  • Middle-Age

This age group falls in the category of disc-related back issues. With age, the soft spinal discs convert into a dry structure that can’t observe shocks. Thus, better blood flow is a must for middle-aged people. 

  • Old Age Adults

The common cause behind back issues is arthritis, disrupting the cartilage and weakening the bones. It can cause resistance in daily activities. Around the time of retirement, the back becomes too vulnerable. 

Maintain a good posture and avoid picking up heavyweights. With age, people lose flexibility and mobility, which can cause stiffness in the back muscles. Low-impact exercises are a great option to avoid problems at such an age. 

A cardio session twice or thrice a week is a fantastic option for a healthy life. 

Tips to Get Back Pain Relief

We know that anyone can get back issues; thus, here are tips for pain relief at any age. 

  • Motion is the Key

The primary work of back muscles is to maintain a good posture and help in bending. Being sedentary for a prolonged period can result in stiffness. Therefore in the absence of physical activity, the muscles can get stiff.

So if you’re having regular episodes of back pain, then it’s best to add some motion to your life.  

  • Hot and Cold

The application of hot and cold to alleviate pain is a fantastic option. An ice pack application can help you fight discomfort, muscle spasm, and inflammation. It has a profound impact on muscles which can have lasting benefits.  

On the other hand, heat application works well for stiffness and improves blood circulation. You can go for a hot water shower or use a heating pad for the best results.

  • Proper Rest

The rest period is significant, especially for kids and older adults. Proper sleep will take away any stress, and you’ll feel relished. But only mix resting with activity. Staying in a single position for extended periods can deteriorate the condition. 

  • Endorphins

The release of endorphins is similar to relaxing or resting, as it helps alleviate stress and anxiety. Our body naturally synthesizes this “feel good” hormone, which can block pain signals. Thus, releasing endorphins is an option to fight chronic back pain. 

  • Physical Therapy

Physical therapy is one of the most effective and efficient ways to get rid of pain and discomfort. The therapist will help you figure out the exact reason for the pain, followed by an exercise program. This treatment’s best part is that it has almost zero side effects.

All the exercises in the fitness program will be easy to perform and highly effective. You must complete the activities and follow the therapy plan to get optimum results.  

  • Stay Happy

Back pain can disrupt your daily life, which could be mentally exhausting. Thus, staying happy in such conditions is crucial to counter pain and discomfort. 

You can try out activities that you love to do or can discover new hobbies. Staying happy might not help you with pain, but it can improve your endurance. 


Back pain can be classified as either acute or chronic, depending on the duration of your symptoms. If the symptoms last for less than three months, it is referred to as acute pain; if it lasts more than three months, it is referred to as chronic pain. A trained and certified physical therapist can be beneficial in providing the proper treatment for various conditions contributing to your back pain.  

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