Back pain is one of the most common health complaints worldwide, affecting millions of people regardless of age or lifestyle. Whether it's a dull ache or sharp, debilitating pain, back pain can significantly impact your quality of life. Understanding the causes, recognising symptoms early, and knowing effective treatment options can help you manage this condition and prevent it from becoming chronic.

Symptoms and Causes of Back Pain

What is Back Pain?

Back pain refers to discomfort, tension, or pain anywhere along the spine, from the neck down to the lower back and tailbone. It can range from mild and temporary to severe and persistent. The pain may be localised to one area or radiate to other parts of the body, such as the legs or shoulders. Back pain can develop suddenly due to injury or gradually from repetitive strain, poor posture, or underlying medical conditions.

Lower Back Pain

Lower back pain is the most prevalent type, affecting approximately 80% of adults at some point in their lives. This area bears much of the body's weight and is particularly vulnerable to strain and injury.

Symptoms and Causes of Lower Back Pain

Common symptoms include:

Persistent aching or stiffness
Sharp or shooting pain
Muscle spasms
Difficulty standing up straight
Pain that worsens with bending, lifting, or twisting
Radiating pain down one or both legs

Causes include muscle or ligament strain from heavy lifting or sudden movements, poor posture during prolonged sitting or standing, herniated or bulging discs, degenerative conditions like arthritis, sciatica, spinal stenosis, and skeletal irregularities such as scoliosis.

Best Exercises for Lower Back Pain

Gentle exercises can strengthen supporting muscles and improve flexibility:

Cat-cow stretches mobilise the spine and relieve tension
Pelvic tilts strengthen core muscles
Child's pose gently stretches the lower back and hips
Knee-to-chest stretches release tight muscles
Bird-dog exercises build core stability
Bridges strengthen the glutes and lower back
Walking and swimming promote overall spinal health

Always start slowly and stop if any exercise increases your pain.

Upper Back Pain

Whilst less common than lower back pain, upper back pain can be equally uncomfortable and disruptive to daily activities.

Symptoms and Causes of Upper Back Pain

Upper back pain typically manifests as muscle tension, burning sensations between the shoulder blades, stiffness, and difficulty with shoulder movements.

Primary causes include poor ergonomics during desk work, muscle imbalances from overuse, carrying heavy bags on one shoulder, repetitive overhead activities, and injuries from accidents or falls. Less commonly, thoracic herniated discs, osteoarthritis, or myofascial pain syndrome may be responsible.

Best Exercises for Upper Back Pain

Strengthening and stretching exercises can alleviate pain:

Shoulder blade squeezes improve posture
Doorway chest stretches counteract rounded shoulders
Thoracic extensions over a foam roller improve spinal mobility
Wall angels strengthen postural muscles
Neck retractions correct forward head posture
Rows with resistance bands strengthen the mid-back
Yoga poses like cat-cow and thread the needle promote flexibility

Back Pain During Pregnancy

Back pain during pregnancy affects approximately 50-70% of expectant mothers. Understanding why it occurs and how to manage it safely is essential.

Why It Happens

Several factors contribute to back pain during pregnancy. Hormonal changes loosen ligaments and joints in preparation for childbirth, reducing spinal stability. Weight gain shifts the body's centre of gravity forward, altering posture and increasing strain. The expanding uterus stretches abdominal muscles, reducing core support. Postural changes, including increased lumbar curve, place additional stress on back muscles.

Tips to Improve Back Pain During Pregnancy

Pregnant women can safely manage back pain through:

Prenatal yoga and gentle stretching
Pelvic tilts and modified cat-cow stretches
Swimming and water aerobics
Maintaining good posture whilst sitting and standing
Using a pregnancy support belt
Sleeping on your side with a pillow between your knees
Wearing supportive, low-heeled shoes
Applying heat or cold packs
Prenatal massage from a certified therapist

Always consult your healthcare provider before starting new exercises or treatments.

How to Relieve Back Pain

For mild to moderate back pain, several home remedies can provide relief. Apply ice packs during the first 48 hours after injury, followed by heat therapy. Over-the-counter pain relievers like ibuprofen or paracetamol can manage discomfort.

Maintain gentle activity rather than complete bed rest, practise good posture, and do regular stretching exercises. Maintain a healthy weight, manage stress through relaxation techniques, ensure proper ergonomics at workstations, and get adequate sleep on a supportive mattress.

Management of Back Pain

When home remedies aren't sufficient, medical interventions may be necessary:

Physical therapy provides personalised exercise programmes and manual therapy
Prescription medications including muscle relaxants for severe cases
Epidural steroid injections reduce inflammation around compressed nerves
Chiropractic care improves spinal alignment and function
Acupuncture provides pain relief for some individuals
TENS units deliver mild electrical pulses to reduce pain signals
Back braces offer temporary stabilisation during healing
Surgical interventions in rare cases where conservative treatments fail

When to See a Doctor

Seek medical attention if you experience:

Severe pain that doesn't improve with rest
Pain accompanied by fever
Unexplained weight loss
Loss of bladder or bowel control
Progressive weakness or numbness in the legs
Pain following significant trauma
Pain radiating down one or both legs below the knee

If you have a history of cancer, osteoporosis, or prolonged steroid use and develop new back pain, consult your doctor promptly.

FAQs

Is Upper Back Pain a Sign of Cancer?

Whilst upper back pain is rarely caused by cancer, it can occasionally be a symptom. Lung cancer, especially Pancoast tumours, can cause upper back and shoulder pain. Spinal tumours may also present with persistent upper back pain.

Cancer-related back pain typically doesn't improve with rest, progressively worsens over time, and may be accompanied by unexplained weight loss, night sweats, or fever. If your upper back pain is severe, persistent, unresponsive to usual treatments, or accompanied by these red flags, consult your healthcare provider. However, the vast majority of upper back pain cases are due to musculoskeletal issues, not cancer.

What Not to Do for Back Pain?

Avoid these actions that can worsen back pain:

Prolonged bed rest beyond a day or two
Ignoring persistent or worsening pain
Lifting heavy objects by bending at the waist
Maintaining the same position for extended periods
Sudden, jerky movements or twisting motions
Skipping prescribed exercises or physical therapy
Smoking, which reduces blood flow to spinal discs
Relying solely on passive treatments
Wearing high heels regularly
Self-medicating with excessive pain medication

Back Pain: Causes, Symptoms, and Treatment Options