What causes back pain?
Mar 18, 2025
Source: Cainiu Health
Dr. Chen Jian
Introduction
Prolonged stooping, slouching, sitting at a desk for extended periods, or keeping the head lowered while using a mobile phone can cause continuous tension in the back muscles, leading to pain. It is important to correct posture promptly, maintain an upright chest and raised head while working, get up and move around at regular intervals, stretch the back muscles, and perform simple back-stretching exercises, such as extending both arms upward and leaning the body backward, holding the position for 15–30 seconds, repeating 5–10 times to relieve muscle tension.
Back pain may be caused by poor posture, overexertion, exposure to cold, lumbar muscle strain, lumbar disc herniation, etc. Appropriate management can be selected according to specific situations. If discomfort occurs, it is recommended to seek medical attention promptly, clarify the condition, and follow medical advice for treatment to avoid delaying the condition.
1. Poor posture: Long-term bending, hunching over, prolonged sitting at work, or spending extended time looking down at a phone can keep the back muscles in continuous tension, easily causing pain. It's important to correct posture promptly, maintain an upright posture with the chest out and head up while working, get up and move around periodically, stretch the back muscles, and perform simple back-stretching exercises such as extending both arms straight upward and leaning the body backward, holding each stretch for 15-30 seconds and repeating 5-10 times to relieve muscle tension.
2. Overexertion: Engaging in heavy physical labor or high-intensity exercise, such as lifting heavy objects or working out for extended periods, can place excessive pressure on the back, leading to muscle strain and pain. Work and exercise intensity should be arranged reasonably to avoid overexertion. Adequately warm up before exercising and take appropriate breaks during work.
3. Exposure to cold: When the back is exposed to cold environments, blood vessels constrict, muscles spasm, and pain occurs. Keep the back warm, add clothing according to the weather, and avoid direct exposure to air conditioning or fans on the back. Under medical guidance, traditional Chinese therapies such as moxibustion or cupping may be used to warm the meridians, dispel cold, and relieve pain.
4. Lumbar muscle strain: Prolonged sitting, standing, or carrying heavy objects can keep the lower back muscles under continuous tension, easily causing back pain. Lumbar muscle strain can lead to microscopic tears and inflammatory responses in muscle fibers, resulting in pain. It is recommended to avoid heavy physical work, rest in bed appropriately, and physical therapies such as heat application and massage can also help alleviate pain.
5. Lumbar disc herniation: Degeneration of the lumbar intervertebral discs, rupture of the annulus fibrosus, protrusion of the nucleus pulposus, and compression of spinal nerve roots can cause back pain, often accompanied by radiating pain, numbness, and weakness in the lower limbs. This condition is commonly triggered by long-term stress on the lower back or trauma. Patients may follow medical advice to use medications such as ibuprofen sustained-release capsules, mecobalamin tablets, or Yaotongning capsules to relieve discomfort.
In daily life, it is recommended to maintain moderate physical activity, such as walking and swimming, to strengthen the back muscles and maintain a healthy weight to reduce the burden on the spine.
