Back pain affects 8 out of 10 people at some point in their lives. Most cases resolve with simple measures, but some require professional evaluation.
Common causes
- Poor posture (especially during desk work)
- Muscle strain from lifting or sudden movement
- Lack of exercise or weak core muscles
- Stress and tension
- Age-related changes (disc degeneration)
Home management
For mild to moderate back pain:
- Apply ice for the first 48 hours, then switch to heat
- Gentle stretching and walking (avoid complete bed rest)
- Over-the-counter pain relievers like ibuprofen
- Maintain good posture while sitting and sleeping
- Strengthen your core with basic exercises
Red flags — see a doctor if:
- Pain persists for more than 2 weeks despite home treatment
- Pain radiates down your leg (sciatica)
- You experience numbness or tingling in your legs
- There's associated fever or unexplained weight loss
- You have difficulty controlling your bladder or bowels
- Pain followed a fall or injury
Prevention tips
- Take breaks every 30 minutes if you sit for long periods
- Exercise regularly — focus on core strength
- Lift heavy objects with your legs, not your back
- Invest in a good mattress and ergonomic chair
- Maintain a healthy weight
Need guidance for your back pain? Consult an orthopedic specialist on Saahayak. No clinic visit required.