Causes of back pain: Most of us suffer from stress back pain at some point of time in our lives. The muscles supporting our spine are in constant use, as we bend, twist, straighten out, lie down or walk. Even when seated, it is our back muscles that hold us upright and prevent us from simply slouching or falling over.
Since the muscles of the lower back support the weight of our body, they are more prone to injury and stress causing tension back pain. Low back pain or lumbago is a common ailment. Other than this we may also suffer from upper and middle back pain
Ligament strain or injury and damage to spinal discs, bones or nerves can also cause back pain.


Many people suffer from sciatica, which is a radiating pain caused by compression and inflammation of the sciatic nerve. Osteoarthritis is another cause of back pain, especially in people over 65. Sometimes, kidney problems may also lead to a back pain. Depression, stress and anxiety can also cause back pain, by tightening the nerves and blood vessels and thus restricting sufficient flow of blood.

Relief back pain: If you are suffering from severe or chronic back pain, it is best to first consult a doctor to find out the cause. If it is a simple muscle strain, you will probably be given a pain-killer to relieve the pain. At the same time, it is also advisable to start an exercise program to strengthen the back muscles and relieve low backs pain

Exercises: Proper exercises will strengthen the muscles supporting the spine, improve posture and also relieve sciatica pain. Along with this, learn better bending and lifting techniques, which will go a long way to relieve upper back pain and middle back pain also.

While exercising, it is best to go in for an all-round exercise program which will strengthen and tone the abdominal muscles, as well as the leg muscles such as the quadriceps and hamstrings.

Try the Shoulder, Back and Arms Stretch, or the Sides Waist Stretch which will relieve middle back pain. The Neck Roll and Wall Back Stretch will relieve upper back pain. Basic Crunches, Rotational Crunches, the Reverse Crunch and Leg Lifts will strengthen your abs and back muscles.

Yoga is also helpful for treating back pain. You can try yoga postures like the Easy Yoga Pose (Sukhasana), Cobra Pose (Bhujangasana), Mountain Pose (Tadasana), Bridge Pose (Setubandhasana), Dog Pose (Adho Mukho Svanasana) or the Bow Pose (Dhanurasana).

Even simple walking or swimming go a long way in providing relief from back pain.