Lower back pain is a common symptom that can affect people of all ages, particularly the working age population. Low back pain can range from mild to severe. It can have a significant impact on daily life, work, sleep patterns, and overall quality of life.

Causes: Many factors can contribute to lower back pain, but the most common causes include:

• Overuse or improper use of the back muscles such as lifting heavy objects, sitting in the same position for a long time, frequently bending and leaning over
• Poor postures such as hunching over, putting your weight on one side, sleeping on a mattress that is too soft or too hard
• Obesity and excessive weight put extra pressure on your spine, muscles and tendons
• Absence of exercise results in weakened back muscles which may fail to support the spine adequately
• Accidents such as falls and collisions
• Spine disorders such as herniated disc, spondylosis, spondylolisthesis, arthritis
• Mental stress can cause your muscles to tense up, including the back muscles

Symptoms and signs it’s time to see a doctor: Lower back pain usually improves within 2-4 weeks when self-care measures like heating pads, resting, and pain medication are taken. However, you should see a doctor immediately if you experience any of these symptoms.

• Severe back pain that limits your range of motion
• Persistent back pain for more than 3 months
• Numbness or weakness in your legs or feet
• Back pain along with fever, weight loss, or loss of appetite
• Bladder and bowel incontinence

Self-care for lower back pain symptoms

• Apply hot or cold compresses: To lessen inflammation, use cold compresses for the first two to three days. After that, use hot compresses to aid with muscular relaxation.
• Rest and take a break from strenuous activities or tasks that involving lifting and bending.
• Take painkillers such as paracetamol, ibuprofen.
• Engage in low-impact workouts such as walking, swimming, and yoga in order to strengthen the back muscles.
• Change your posture frequently and maintain proper posture while sitting, standing, and sleeping.
• Maintain a healthy weight and lose weight if you are obese.
• Try stress-reduction and relaxation techniques like meditation and listening to music.

Prevention

• Engage in regular exercise to strengthen your back and core muscles.
• Stretch to release tense muscles from workouts or extended periods of sitting
• Maintain proper posture while sitting, standing, walking, lifting and sleeping.
• Maintain a healthy weight
• Avoid lifting heavy objects. Keep a proper posture when lifting heavy objects
• Try stress-reduction and relaxation techniques

Lower back pain is a common health problem that can be prevented and improved by changing your behavior, engaging in regular exercise, and prioritizing your health. If you experience lower back pain, you should consult a doctor for proper diagnosis and treatment.