Symptom

Back Pain

Overview | Possible Causes | Care and Treatment | HOME REMEDies | When to Call the Doctor | References

Overview

Back pain is one of the most common reasons people go to the doctor or miss work, and it is a leading cause of disability worldwide.

Fortunately, you can take measures to prevent or relieve most back pain episodes. If prevention fails, simple home treatment and proper body mechanics often will heal your back within a few weeks and keep it functional. Surgery is rarely needed to treat back pain.

Possible Causes

Back pain often develops without a cause that your doctor can identify with a test or an imaging study. Conditions commonly linked to back pain include:

Muscle or ligament strain. Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments. If you're in poor physical condition, constant strain on your back can cause painful muscle spasms.
Bulging or ruptured disks. Disks act as cushions between the bones (vertebrae) in your spine. The soft material inside a disk can bulge or rupture and press on a nerve. However, you can have a bulging or ruptured disk without back pain. Disk disease is often found incidentally when you have spine X-rays for some other reason.
Arthritis. Osteoarthritis can affect the lower back. In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.
Osteoporosis. Your spine's vertebrae can develop painful fractures if your bones become porous and brittle.
Pancreatitis: Pancreatitis is the inflammation of the pancreas, organ lying behind the lower part of the stomach (Know more)
Stomach Ulcer: A sore develops on the lining of the oesophagus, stomach or small intestine. Ulcers occur when stomach acid damages the lining of the digestive tract.
Cancer of Pancreas: Pancreatic cancer is a disease in which malignant (cancer) cells form in the tissues of the pancreas.(know more)

Care & Treatment

Most back pain gradually improves with home treatment and self-care, usually within a few weeks.

A specialist or physiotherapist may recommend extra treatments if they do not think your pain will improve with self-help measures alone.

These may include:

Group exercise classes where you're taught exercises to strengthen your muscles and improve your posture
Manual therapy treatments, such as manipulating the spine and massage, which are usually done by a physiotherapist, chiropractor or osteopath
Psychological support, such as cognitive behavioural therapy (CBT), which can be a useful part of treatment if you're struggling to cope with pain

Surgery is generally only considered in the small number of cases where back pain is caused by a specific medical condition.

Home Remedies

Over-the-counter pain medications, such as ibuprofen or acetaminophen, may help relieve pain. For those who wish to try home remedies, some of the following treatments might help:

1. Exercise to get muscles moving

It can be challenging to get up and move when back pain strikes. However, a short walk, yoga, water exercise, or another low-impact activity can often help alleviate back pain.

Exercise may loosen tense muscles and release endorphins, which are the brain’s natural painkillers.

A person can also consider starting a daily exercise program, including strength training and stretching, to help keep muscles flexible and strong.

Regular exercise may prevent future episodes of back pain that are due to tight muscles.

2. Use heat and cold

Ice packs are most beneficial when a person uses them directly after an injury, such as a strain. Applying an ice pack wrapped in a towel directly to the back can reduce inflammation.

Cold may also provide a numbing effect for sudden, intense back pain. A person can use cold packs designed for pain relief, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth. It is best not to apply ice for more than 20 minutes at a time.

A heating pad can also relieve stiff or achy muscles. People should be sure to read and follow the instructions on any heating pad and test the temperature carefully to ensure it is not too hot.

If a heating pad is unavailable, a person can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.

People should take care not to burn the skin with ice or heat.

3. Stretch

The following stretches may help relieve back pain. People should hold each stretch for 30 seconds or as long as it feels comfortable:

Touching the toes: In addition to stretching the hamstrings, bending forward to reach your toes will help loosen the muscles in the lower back.
Cobra Pose: Lying on your stomach, with your hands face down beside the shoulders, gently lift your chest up so that the top of your head points toward the ceiling.
Cat-Cow Pose: Beginning on your hands and knees, slowly alternate between arching your back toward the ceiling and dipping it toward the floor.
Child’s Pose: Sitting on the heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head.

4. Apply a pain-relief cream

A variety of pain-relief creams that can provide some relief from back pain are available in pharmacies and online.

Creams that contain capsaicin, a compound found in hot peppers, may also help relieve pain. One study found capsaicin cream to be helpful in treating osteoarthritis pain.

Pain-relief creams that contain menthol have a cooling effect that can temporarily dull back pain. One study suggests that applying menthol to the skin can desensitize pain receptors in the body. However, using too much menthol can cause a person to be more sensitive to pain

5. Switch shoes

Wearing shoes that do not fit or that offer no support could cause muscle strains in the back, legs, and even neck.

High heels, for example, can throw off the body’s alignment, leading to lower back pain. One study found a link between wearing high heels for long periods and having back pain.

Wearing shoes that are very flat can also put added strain on the feet and back.

If a person experiences recurrent back pain, they should consider switching to shoes that fit correctly and support the feet. A podiatrist or foot specialist can help a person find proper footwear if necessary.

6. Make workstation changes

Improper posture due to slouching or straining at a desk may cause back pain and other muscle aches. Using ergonomics to modify a workstation can help reduce pain due to poor posture.

A person should ensure their computer screen is at eye level and that their chair is at the correct height.

If a person does any lifting for their job, they should squat and use their legs- not their back- for support. It is best to ask for help or use trolleys when moving very heavy objects.

7. Get enough sleep

An uncomfortable mattress, pillows that are the wrong size, or simply not getting adequate sleep could trigger back pain.

Proper comfort and alignment of the back is essential for sleep quality and avoiding back pain in the morning.

Make sure the pillow is supportive enough to keep the back and neck in a straight line. People who sleep on their side should place an extra pillow between their knees.

A person should speak to a doctor if lack of sleep continues to be a problem. Sleep disorders are often treatable. Getting enough rest may help relieve pain and can improve a person’s overall health.

8. Manage or reduce stress

Stress can trigger muscle tension and painful spasms, including in the back. If long-term stress or a traumatic event seems to have caused back pain, a person can try stress-relief techniques, such as:

Mindfulness meditation. One study showed that mindfulness-based stress reduction improved back pain. Mindfulness involves being aware of what the body is doing and using meditation techniques to assist with the pain.
Deep breathing. Taking deep breaths in and out for several minutes can calm the body’s stress response.
Progressive muscle relaxation. This involves tensing and relaxing muscles in the body, focusing on one muscle group at a time. Lying on their back, a person can start with their feet and gradually move up to the shoulders.
Guided imagery. This involves focusing on specific mental images to bring about a feeling of relaxation. One study found guided imagery and music helps with work-related chronic stress.
Yoga. Yoga focuses on particular poses and breathing and can help with relaxation, especially when practiced regularly. One review found yoga to be an effective stress management tool.