• Muscle or ligament strain- Back pain from sudden or awkward movements, heavy lifting, or bad posture is the most typical source of back pain.
• Bulging or ruptured discs- The discs in your spine act as padding between the bones. They can press on nearby nerves when they bulge or rupture, resulting in back discomfort.
• Arthritis- Spinal joints with arthritis can become inflamed and painful. They can press on nearby nerves when they bulge or rupture, resulting in back discomfort.
• Osteoporosis- Osteoporosis is a disease that causes bones to weaken and break easily, which can cause back pain and spinal fractures.
• Skeletal irregularities- Back pain can result from some people’s skeletal abnormalities at birth or evolution.
• Spinal stenosis- The problem at hand is a narrowing of the spinal canal, which exerts pressure on the spinal cord and nerves and causes back pain, is the problem at hand.

• The upper, middle or lower back may experience dull, sharp, intermittent, or continuous pain.

• Back stiffness or restricted range of motion.

• Muscle cramps or contractions.

• Sensitivity or discomfort in the affected region.

• Numbness, tingling or burning feeling in the back or legs.

• Weakness or exhaustion in the legs or spine.

Medical treatments 

• Acetaminophen or non-steroidal anti-inflammatory medications (NSAIDs), such as paracetamol, are examples of over-the-counter pain relievers.
• Physical therapy can involve stretches, callisthenics, and other methods to enhance posture, flexibility, and strength.
• Acupuncture includes inserting tiny needles into particular body points to promote healing and relieve pain.

Home Remedies

• Resting and steering clear of pain-provoking tasks.
• Heat or ice on the affected region will help reduce swelling and ease pain.
• Utilizing ergonomics and good posture techniques, such as sitting in a chair with excellent lumbar support.
• Using over-the-counter painkillers as recommended.

• Cat-cow stretch
• Child’s pose
• Pelvic tilt
• Bridge
• Knee to chest stretch

• While standing, walking, and sitting, keep a good posture.
• Regular exercise will encourage flexibility and strengthen your core.
• Lift large items safely by using your legs rather than your back.
• Don’t stay stationary for a long time while standing or seated.
• When sitting for extended times, choose a supportive and comfortable chair.
• Stretch and take pauses throughout the day.
• Keep your weight in check to ease the strain on your activities.