Often called "the disease of the century", back pain affects nearly 80% of people at some point in their lives. The term "back pain" covers a range of spinal issues, from chronic lower back pain and sciatica to disc herniation, all sharing one main feature: pain localized in the spine.
Back pain can significantly interfere with work, daily activities, and quality of life. It can result from several causes, including poor posture, stress, sedentary lifestyle, or excess weight.
This article explores the different types of back pain, their causes, and effective ways to relieve and prevent it.
Types of Back Pain
Back pain can occur anywhere along the spine and is generally classified into three main types:
1. Cervicalgia (Neck Pain)
Pain localized in the cervical spine, the upper part of the back and neck.
It often resolves within a few days and is typically linked to:
- Poor posture (e.g., long hours at a desk or using smartphones)
- Stress or muscle tension
2. Lumbar Pain (Lower Back Pain or Lumbago)
Pain located in the lower back, around the lumbar vertebrae.
This is the most common form of back pain and may:
- Prevent normal movement or bending
- Result from sudden or prolonged postures, improper lifting, or inactivity
3. Dorsalgia (Upper or Mid-Back Pain)
Pain in the thoracic region (middle back, below the neck).
The thoracic spine is less flexible than other spinal regions, so stiffness or restriction in movement can easily occur here.
Common triggers include poor posture, muscle strain, or spinal misalignment.
Causes of Back Pain
Back pain is usually multifactorial - arising from several causes that may act together.
Common causes include:
- Incorrect posture for extended periods
- Excessive muscle tension from physical or emotional stress
- Overweight or obesity, placing strain on spinal structures
- Lack of physical activity (sedentary lifestyle)
- Exposure to cold or humidity, which tightens muscles
- Muscle tears or overexertion
Diagnosis requires a clinical medical evaluation, which may be supported by imaging such as X-rays, MRI, or CT scans.
Based on the findings, your doctor may recommend:
- Physical therapy (laser, ultrasound, tecar therapy)
- Rehabilitation exercises and stretching programs
- Therapeutic massage or spinal manipulation
- Manual therapy and mobilization
- Infiltrative therapy (injections for pain or inflammation relief)
- Medical or corrective gymnastics
How to Relieve and Prevent Back Pain
The key to preventing and managing back pain is maintaining correct posture and adopting healthy habits.
1. Postural Awareness
A correct posture evenly distributes body weight and prevents excessive muscle strain.
When standing:
- Keep your head high and look forward, not down.
- Keep shoulders relaxed and aligned with your hips.
When sitting:
- Adjust your chair height so your feet rest flat on the floor.
- Keep your back supported by the chair’s lumbar curve.
- Avoid leaning forward for prolonged periods.
2. Maintain a Healthy Weight and Diet
Excess weight places stress on your lower back.
To support spinal health:
- Engage in regular physical activity
- Follow a balanced, anti-inflammatory diet, rich in:
- Whole grains
- Legumes
- Fish and omega-3 sources
- Nuts and seeds
- Fresh vegetables and fruits
- Limit processed foods, sugary drinks, and additives.
A plant-based pescatarian diet can naturally reduce inflammation and promote healing.
Exercises for Lower Back Pain
Movement is essential. Avoid prolonged inactivity, regular, gentle exercise helps strengthen the spine and reduce pain.
Recommended activities include:
- Swimming, which supports the spine while strengthening muscles
- Yoga or Pilates, which improve flexibility, posture, and core strength
Two Simple Stretching Exercises
1. Knee-to-Chest Stretch
- Lie on your back.
- Bring your knees toward your chest, using your arms to gently pull them closer.
- Hold for 20 seconds, then relax.
- Repeat twice.
2. Cat-Cow Stretch
- Start on all fours with your hands under your shoulders.
- Exhale as you arch your spine upward ("cat" position).
- Inhale as you lower your back and lift your head ("cow" position).
- Repeat five times.
These stretches improve flexibility, spinal mobility, and circulation, reducing tension in the lower back.
Final Thoughts
Back pain is one of the most widespread conditions of modern life, but it’s often preventable and manageable with the right habits.
By maintaining good posture, staying active, and following a balanced diet, you can greatly reduce your risk of recurring pain and support long-term spinal health.
If pain persists or worsens, consult a healthcare professional to determine the underlying cause and receive tailored treatment.
