Back pain pulling you down? Here are the triggers, types, and home remedies 

Stress can contribute to increased lower back pain. Daily yoga and meditation sessions, engaging in hobbies, or socialising can help you deal with stress (Image: Canva)

No matter what your age is, chances are you've encountered the discomfort of back pain as an adult. This pain can vary, persisting during movements like bending or twisting. At times, it might radiate down your leg, causing sciatica, leading to stiffness, limited mobility, and muscle spasms. Prolonged sitting or standing can also trigger this discomfort, accompanied by sensations like numbness, tingling, or weakness in your back, buttocks, or legs. Regardless of the cause, back pain can disrupt daily life and even affect your sleep.

The causes of back pain

You may experience back pain due to multiple reasons. It may strike suddenly as a result of accidents, falls, or strain caused by heavy lifting. Studies reveal that back pain can also creep up slowly, developing over time due to age-related degenerative changes in the spine. In some cases, the intricate interplay of inflammatory arthritis disorders or other underlying medical conditions can be the root cause of back pain.

Being overweight can play havoc: If you are indifferent to physical activity, ‘fast-food’ is your go to choice, and if your diet is full of high-calorie, fatty foods, you may have weight issues. The extra kilos don't only make you uncomfortable but also exert added pressure on your back, leading to back pain.

When work is warship: Whether you have a desk job or one that requires heavy lifting, pushing, pulling, or twisting, it's your back that has to pay the price. The cause of strain in physically demanding jobs is obvious, but even desk jobs can be problematic if you spend long hours sitting with poor posture or on an uncomfortable chair.

Incorrect posture can lead to many health issues. By sitting and standing correctly, you can minimise back strain and discomfort (Image: Canva)

Stress sends warning signs: In today's fast-paced life, stress is inevitable, and managing it becomes crucial. Constant stress, along with difficulties in sleeping or anxiety can impact your mental health. This, in turn, can aggravate and increase the frequency of your back pain.

The twilight years: As you grow old, back pain tends to become more common, especially once you cross the age of 45. This increased susceptibility to back pain is often due to natural spinal degeneration, age-related conditions like osteoporosis that weaken the spine, and diminishing muscle strength and flexibility associated with ageing.

Blame it on the genes: Back pain can sometimes be hereditary, like inheriting genetic traits. Conditions such as herniated discs and spinal stenosis can run in families, so if your close relatives like parents or siblings have had these issues, you may be at a higher risk due to shared genes. Additionally, genetics can influence your susceptibility to inflammatory disorders that contribute to back pain, underlining the impact of genetic inheritance in this regard. In addition to genetic factors, several lifestyle and health-related risk factors can contribute to back pain.

Types of back pain

Back pain exhibits different manifestations and can be categorised into three types:

Acute back pain: It is a sudden onset of back discomfort, often lasting for several days or up to a few weeks. This can be linked to issues like muscle strains or minor injuries.

Subacute back pain: Subacute pain can be a bit more complex. It might develop suddenly or gradually over time, persisting for a period of 4 to 12 weeks. This duration could be related to healing from injuries or a more persistent issue.

Chronic back pain: If back pain is your everyday companion, and emerges swiftly or gradually, lasting beyond 12 weeks, it is a chronic back pain. Such pain often involves more intricate factors, including underlying medical conditions, structural problems in the spine, or degenerative changes that require ongoing management and care.

Home remedies for back pain

Try some of these natural remedies to get relief from back pain:

Manage stress: Stress can contribute to increased lower back pain. Daily yoga and meditation sessions, engaging in hobbies, or socialising can help you deal with stress. Chronic stress can lead to muscle tension, making it crucial to address.

Opt for a hot/cold relief: For mild back discomfort, consider the therapeutic power of temperature. In the initial 48 hours, ice packs can work to reduce inflammation. Later on, you can turn to the comforting warmth of a hot water bottle or heating pads. These heat sources aid muscle relaxation, enhance blood circulation, and combat discomfort.

Take adequate rest: Sometimes, simply giving your body a break can work wonders not just for your mind but also your back. Allowing your back the luxury of rest and avoiding stressful and vigorous activities  for a few days can help your muscles recuperate and remove pressure on your spine.

The magic of the masseuse: A skillful massage can work wonders in removing muscle tension, be it a gentle, hands-on approach or by using a foam roller. These techniques prove highly effective in reducing pain and enhancing blood circulation in the targeted area.

Correct that posture: Incorrect posture can lead to many health issues. By sitting and standing correctly, you can minimise back strain and discomfort, and also save yourself from other health problems.

Select the mattress carefully: Selecting a mattress that offers both comfort and support is important. A high-quality mattress not only promotes restful sleep but also plays a positive role in the recovery and revitalisation of your back.

Lastly, when dealing with back pain it is always important to consult a qualified doctor for a thorough diagnosis, and tailored treatment.