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| Meta Title | Back Pain: Symptoms, Causes, Diagnosis, and Treatment |
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| Boilerpipe Text | Lower back pain, sometimes called lumbago, is not a specific disease diagnosis. It’s a symptom of several different types of medical problems.
It usually results from a problem with one or more parts of the lower back, such as:
ligaments and muscles
discs
intervertebral discs
nerves
the bony structures that make up the spine, called vertebral bodies or vertebrae
It can also be due to a problem with nearby organs, such as the
kidneys
.
According to the American Association of Neurological Surgeons,
75 to 85 percent
of Americans will experience back pain in their lifetime. Of those, 50 percent will have more than one episode within a year.
In 90 percent of all cases, the pain gets better without surgery. Talk with a doctor if you’re experiencing back pain.
Many people will not need extensive treatment for back pain. Over-the-counter
pain medications
are often sufficient.
In more severe cases, stronger treatments may be necessary, but they’re typically provided under close supervision from your doctor.
Medication
ibuprofen (Motrin, Advil)
naproxen (Aleve)
Analgesics, such as
acetaminophen (Tylenol)
, are another category of pain relievers. They are also an option for back pain, though they don’t have the anti-inflammatory properties.
Never take more than the recommended dose of over-the-counter medications without a doctor’s recommendation, as even these medications may have severe side effects if taken incorrectly.
Other medication options
include
:
Topical rubs and ointments
Topical products may be highly effective at reducing back pain. Many of these contain ingredients like ibuprofen and lidocaine and come in the form of:
gels
lotions
creams
patches
sprays
Muscle relaxants
Muscle relaxants
can also be used for lower back pain, especially if
muscle spasms
occur alongside pain. These medications act on the central nervous system to reduce pain.
Antidepressants
Antidepressants
and other medications can sometimes be used
off-label
for the treatment of back pain.
If your back pain is severe, your doctor may prescribe
amitriptyline
, a tricyclic antidepressant, because it focuses on different parts of the pain response. This antidepressant may also work better for nerve-related pain.
Steroid injections
Your doctor might also
recommend
cortisone steroid injections for certain causes of back pain. For example, a person with back pain that involves a nerve may get a cortisone steroid injection.
Opioids
Opioids are stronger pain medications that can be prescribed for more severe pain. These medications, such as
oxycodone (OxyContin)
and a combination of acetaminophen and hydrocodone (
Vicodin
), act on the brain cells and body to reduce pain.
Opioids should be used with caution, however, due to a risk of
addiction
.
Surgery
Surgery is usually reserved for those with structural abnormalities that haven’t responded to nonsurgical treatment with medication and therapy.
Surgery may be an option for people with:
severe, constant pain with identifiable structural abnormalities
nerve compression
that causes muscles to become weak
spinal cord compression that limits daily activities
Alternative medicine
Alternative therapies that
may help
relieve back pain include:
acupuncture
massage
chiropractic adjustments
cognitive behavioral therapy (CBT)
relaxation techniques
Many home remedies can be used with traditional back pain treatments. If you have questions about these, talk with your doctor.
Heat and ice therapy
Ice packs
may relieve discomfort and
help
lessen inflammation in short-term phases of back pain.
Note:
Don’t apply the ice directly to your skin. Wrap it in a thin towel or gauze to prevent damage to your skin.
Warm compresses
may also relieve pain when inflammation has gone down. Consider switching between heat and cold.
Exercises
Exercises to improve posture and strengthen the back and abdominal muscles — called the core muscles — are a treatment option that should be strongly considered.
This treatment often involves:
improving posture
using proper lifting techniques
strengthening core muscles
stretching muscles to improve flexibility
A
physical therapist
can teach you how to perform these types of exercises at home.
Essential oils
Capsaicin is the ingredient in peppers that makes them hot. These ingredients may desensitize the nerves in the affected area and decrease the pain you feel.
Optum Perks is owned by RVO Health. By clicking on this link, we may receive a commission.
Learn more.
The
most common
causes of lower back pain are strain and problems with back structures.
Strain
Strained muscles
often cause back pain. Strain commonly occurs with incorrect lifting of heavy objects and sudden awkward movements.
Strain can also result from overactivity. An example is the sore feeling and stiffness that occurs after a few hours of yard work or playing a sport.
Structural problems
Vertebrae are the interlocking bones stacked on top of one another that make up the spine. Discs are areas of tissue that cushion the spaces between each vertebra. Disc injuries are a
fairly common
cause of back pain.
Sometimes these discs can bulge, herniate, or rupture. Nerves can get compressed when this happens.
Herniated discs
can be very painful. A
bulging disc
pressing on the nerve that travels from your back and down your leg can cause sciatica or irritation of the sciatic nerve.
Sciatica
can be experienced in your leg as:
pain
tingling
numbness
Arthritis
Spinal osteoarthritis
is also a potential cause of back pain. It’s caused by damage and deterioration in the cartilage of joints in your lower back.
Over time, this condition can lead to narrowing of the spinal column, or
spinal stenosis
.
Osteoporosis
Loss of bone density and thinning of the bone, called
osteoporosis
, can lead to small fractures in your vertebrae. These fractures can cause serious pain and are referred to as
compression fractures
.
Other causes of back pain
There are many other potential causes of back pain, but most are rare. Be sure to see a doctor if you experience regular back pain that does not go away.
After ruling out the more common causes of back pain, your doctor will perform tests to determine if you have a rarer cause. These can
include
:
one of the vertebrae moving out of place and onto a nearby vertebra, called degenerative
spondylolisthesis
loss of nerve function at the lower spinal cord, called
cauda equina syndrome
(a medical emergency)
fungal or bacterial infection of the spine, such as
Staphylococcus
,
E. coli
, or
tuberculosis
cancer or
noncancerous (benign) tumor
in the spine
kidney infection
or
kidney stones
Back pain can have many symptoms, including:
a dull, aching sensation in the lower back
a stabbing or shooting pain that can radiate down the leg to the foot
an inability to stand up straight without pain
a decreased range of motion and reduced ability to flex the back
The symptoms of back pain, if due to strain or misuse, are usually short lived but can last for days or weeks.
Back pain is chronic when symptoms have been present for
longer than
3 months.
Back pain symptoms that may indicate a serious problem
See your doctor if back pain doesn’t improve within 2 weeks of developing. There are times when back pain can be a symptom of a serious medical problem.
Symptoms that can indicate a more serious medical problem are:
loss of
bowel
or
bladder control
numbness, tingling, or weakness in one or both legs
back pain after trauma (injury), such as a fall or a blow to the back
intense, constant pain that gets worse at night
unexplained weight loss
pain associated with a throbbing sensation in the abdomen
fever
Let your doctor know if you have any of these symptoms.
A physical exam is
typically
all that’s needed to diagnose back pain. During the physical exam, your doctor may test your:
ability to stand and walk
spine’s range of motion
reflexes
leg strength
ability to detect sensations in your legs
If a serious condition is suspected, your doctor might order other tests,
including
:
blood and
urine tests
to check for underlying conditions
X-rays
of the spine to show alignment of your bones and check for breaks
CT scan
or
MRI scan
to assess your discs, muscles, ligaments, nerves, and blood vessels
bone scan
to look for abnormalities in the bone tissue
electromyography (EMG)
to test nerve signals
These tips can help ease back pain when it happens. They can also help you prevent back pain in the first place.
Carry less
Heavy briefcases, laptop bags, suitcases, and purses can add unnecessary stress and strain to your neck and spine.
Try to reduce what you need to carry, and use bags that distribute the weight more evenly, such as a backpack. If you can, use a bag with wheels to keep weight off your back entirely.
Work your core
The muscles in and around your abdomen and back help keep you upright and carry you through your physical activities. Strengthening them can also reduce the chances of pain, strain, or damage to your back.
Improve your posture
Poor
posture
can put unnecessary pressure and strain on your spine. Over time, this
can lead
to pain and damage.
Regularly remind yourself to roll back rounded shoulders and sit upright in your chair.
Change shoes
High-heeled shoes are likely to
cause
damage to your back if you wear them frequently. Pick comfortable, supportive, and minimally elevated heeled shoes when you can.
Stretch often
Doing the same thing every day
can leave
your muscles fatigued and more likely to strain.
Stretch
regularly to help improve circulation in those muscles and lower the risk of back pain and damage.
You may have an increased risk for back pain
if you
:
work in a sedentary (inactive) environment
don’t exercise
engage in high impact activity without stretching or warming up first
are older
have obesity
are a smoker
have been diagnosed with a specific condition like
arthritis
Your mental health also has an effect on your risk of back pain. You may be at a higher risk of back pain if you have a stressful job or have
depression
and
anxiety
.
Back pain during
each trimester
of your pregnancy can be common, and several causes are to blame. However, you should be sure to talk with your doctor about what you’re experiencing, in case the pain may be part of a bigger problem.
Here are a
few reasons
why you may be experiencing back pain during pregnancy:
Shifting center of gravity
As your baby grows, the center of your body’s “gravity” moves outward. Your spine and back arch to make up for the change in balance. This put extra stress on the lower lumbar spine.
Weight gain
Weight gain
can be a healthy part of pregnancy, but even the little bit you’re likely to gain during those 9 months can put more stress on your back and core muscles.
Hormones
As your body prepares to deliver the baby, it releases
hormones
that loosen the ligaments that stabilize your pelvis and lumbar spine. These same hormones can cause the bones in your spine to shift, which may lead to discomfort and pain.
Gentle stretches and easy exercises can help ease back pain and prevent future problems.
Here are two exercises you can try. These moves require no special equipment and can be performed anywhere you can access an area of open floor. A yoga mat is recommended but not necessary.
Bridges
Lie on the ground with your feet flat on the floor, hip-width apart.
With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor.
Lower down. Rest for 1 minute.
Repeat 15 times.
Perform 3 sets.
Lie on your stomach. Stretch your arms above your head and lengthen your legs straight behind you.
Slowly lift your hands and feet off the ground. Start about 6 inches off the ground and go higher as you feel comfortable.
Push through your belly button to lift your legs and arms off the ground. Stop when you feel your lower back contract. To prevent neck strain, keep your head down, looking at the ground.
Hold your stretched posture for 2 to 3 seconds.
Return to neutral and relax your muscles.
Repeat this stretch 10 to 12 times.
Yoga may be thought of as a way to reduce stress, but it
can
also be a great way to ease muscle pain. Certain yoga poses can help stretch and strengthen the muscles in your core and back, too. That can ease pain and prevent future back problems.
Practice these yoga poses for a few minutes every day. They’re great for beginners. You can add new ones later for more strenuous stretching.
Cat-Cow
Lower to the floor and get on your hands and knees.
Align your body so your hands are directly below your shoulders and your knees are under your hips. Evenly balance your weight on all fours.
Slowly inhale air and look up at the wall in front of you. Let your stomach drop toward the mat.
Slowly exhale the air, tuck your chin to your chest, draw your navel toward the back of your spine, and arch your back.
Turn steps 3 and 4 into a continuous movement and repeat for at least 1 minute.
Sphinx pose
Lie on your stomach. Stretch your legs straight behind you. Rest your hands, palms down, beside your shoulders.
Engage your core, lower back, and buttocks muscles to slowly lift your upper torso and head away from the ground. Use your arms for support only.
Draw on your lower back and push your belly button into the ground to maintain the stretch.
Remain in this stretch for 2 to 3 minutes.
Relax and return to the ground.
As your muscles grow stronger, you can hold this pose longer. Work toward 5 minutes.
A
urinary tract infection (UTI)
is an infection in the parts of your body that are responsible for carrying urine. This could be the:
kidneys
ureters
urethra
bladder
A UTI is
most often
caused by microbes or bacteria that enter the urinary tract and multiply.
If you have a UTI, you may experience some level of back pain or lower back discomfort. In addition, you may experience:
frequent urination
burning during urination
bloody urine
cloudy urine
urine with a strong odor
feeling an urgent need to urinate
producing little urine despite feeling intense pressure
UTIs can be treated with antibiotics. Once treatment begins, symptoms including back pain should resolve quickly.
Back pain is a common ailment, and the older you get, the more likely you are to experience it. In fact, the majority of Americans will cope with back pain at some point in their lives. For a small percentage, back pain may become chronic.
With treatment, most episodes of back pain will resolve on their own. Occasionally, you will need help from your doctor in the form of prescription medication or injections. Surgery may be an option in very rare cases.
The good news for people who’ve experienced back pain and want to avoid another bout with it is that you can take steps to prevent back pain. Daily stretches, yoga, and strength training can help make your back and core muscles stronger and more resilient. |
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[Back Pain](https://www.healthline.com/back-pain)
- [Basics](https://www.healthline.com/back-pain/basics)
- [Navigating Care](https://www.healthline.com/back-pain/navigating-care)
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# What Is Back Pain?
[Medically reviewed]() by [Angelica Balingit, MD]() — Written by Verneda Lights — [Updated on December 2, 2021]()
- [Treatment](https://www.healthline.com/health/back-pain#treatment)
- [Home remedies](https://www.healthline.com/health/back-pain#home-remedies)
- [Causes](https://www.healthline.com/health/back-pain#causes)
- [Symptoms](https://www.healthline.com/health/back-pain#symptoms)
- [Diagnosis](https://www.healthline.com/health/back-pain#diagnosis)
- [Prevention](https://www.healthline.com/health/back-pain#prevention)
- [Risk factors](https://www.healthline.com/health/back-pain#risk-factors)
- [Pregnancy](https://www.healthline.com/health/back-pain#pregnancy)
- [Exercises](https://www.healthline.com/health/back-pain#exercises)
- [Yoga](https://www.healthline.com/health/back-pain#yoga)
- [From UTI](https://www.healthline.com/health/back-pain#from-uti)
- [Outlook](https://www.healthline.com/health/back-pain#outlook)
## [Who experiences back pain?]()
Lower back pain, sometimes called lumbago, is not a specific disease diagnosis. It’s a symptom of several different types of medical problems.
It usually results from a problem with one or more parts of the lower back, such as:
- ligaments and muscles
- discs
- intervertebral discs
- nerves
- the bony structures that make up the spine, called vertebral bodies or vertebrae
It can also be due to a problem with nearby organs, such as the [kidneys](https://www.healthline.com/health/kidney-pain-vs-back-pain).
According to the American Association of Neurological Surgeons, [75 to 85 percent](https://www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Pain) of Americans will experience back pain in their lifetime. Of those, 50 percent will have more than one episode within a year.
In 90 percent of all cases, the pain gets better without surgery. Talk with a doctor if you’re experiencing back pain.
## [Back pain treatment]()
Many people will not need extensive treatment for back pain. Over-the-counter [pain medications](https://www.healthline.com/health/pain-relief) are often sufficient.
In more severe cases, stronger treatments may be necessary, but they’re typically provided under close supervision from your doctor.
### Medication
The majority of back pain episodes [are relieved](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_7) by treatment with [nonsteroidal anti-inflammatory drugs (NSAIDs)](https://www.healthline.com/health/pain-relief/otc-anti-inflammatories), such as:
- [ibuprofen (Motrin, Advil)](https://www.healthline.com/health/pain-relief/ibuprofen-advil-side-effects)
- [naproxen (Aleve)](https://www.healthline.com/health/naproxen-oral-tablet)
Analgesics, such as [acetaminophen (Tylenol)](https://www.healthline.com/health/pain-relief/acetaminophen-tylenol-side-effects), are another category of pain relievers. They are also an option for back pain, though they don’t have the anti-inflammatory properties.
Be careful with medications like [ibuprofen](https://www.healthline.com/health/can-you-overdose-on-ibuprofen) if you have kidney problems or [stomach ulcers](https://www.healthline.com/health/stomach-ulcer).
Never take more than the recommended dose of over-the-counter medications without a doctor’s recommendation, as even these medications may have severe side effects if taken incorrectly.
Other medication options [include](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_7):
#### Topical rubs and ointments
Topical products may be highly effective at reducing back pain. Many of these contain ingredients like ibuprofen and lidocaine and come in the form of:
- gels
- lotions
- creams
- patches
- sprays
#### Muscle relaxants
[Muscle relaxants](https://www.healthline.com/health/muscle-relaxers) can also be used for lower back pain, especially if [muscle spasms](https://www.healthline.com/health/back-pain/lower-back-spasms) occur alongside pain. These medications act on the central nervous system to reduce pain.
#### Antidepressants
[Antidepressants](https://www.healthline.com/health/depression/medication-list) and other medications can sometimes be used [off-label](https://www.healthline.com/health/general-use/off-label-drug-use) for the treatment of back pain.
If your back pain is severe, your doctor may prescribe [amitriptyline](https://www.healthline.com/health/amitriptyline/oral-tablet), a tricyclic antidepressant, because it focuses on different parts of the pain response. This antidepressant may also work better for nerve-related pain.
#### Steroid injections
Your doctor might also [recommend](https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf) cortisone steroid injections for certain causes of back pain. For example, a person with back pain that involves a nerve may get a cortisone steroid injection.
#### Opioids
Opioids are stronger pain medications that can be prescribed for more severe pain. These medications, such as [oxycodone (OxyContin)](https://www.healthline.com/health/drugs/oxycodone-ir-oral-tablet) and a combination of acetaminophen and hydrocodone ([Vicodin](https://www.healthline.com/health/pain-relief/vicodin-vs-percocet)), act on the brain cells and body to reduce pain.
Opioids should be used with caution, however, due to a risk of [addiction](https://www.healthline.com/health/addiction/opioid-addiction).
### Surgery
Surgery is usually reserved for those with structural abnormalities that haven’t responded to nonsurgical treatment with medication and therapy.
Surgery may be an option for people with:
- severe, constant pain with identifiable structural abnormalities
- [nerve compression](https://www.healthline.com/health/nerve-compression-syndrome) that causes muscles to become weak
- spinal cord compression that limits daily activities
### Alternative medicine
Alternative therapies that [may help](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_7) relieve back pain include:
- [acupuncture](https://www.healthline.com/health/acupuncture-for-back-pain)
- [massage](https://www.healthline.com/health/deep-tissue-massage)
- [chiropractic adjustments](https://www.healthline.com/health-news/science-says-chiropractor-can-help-solve-back-pain)
- [cognitive behavioral therapy (CBT)](https://www.healthline.com/health/cognitive-behavioral-therapy)
- [relaxation techniques](https://www.healthline.com/health/5-minute-read-on-relaxation)
Be sure to talk with your doctor before undergoing any alternative or complementary treatment. If you’re experiencing back pain, [these lower back pain treatment options might be helpful.](https://www.healthline.com/health/lower-back-pain-treatment-options)
[If you need help finding a primary care doctor, then check out our FindCare tool here.](https://care.healthline.com/find-care/specialty/primary-care-doctors)
## [Back pain home remedies]()
Many home remedies can be used with traditional back pain treatments. If you have questions about these, talk with your doctor.
### Heat and ice therapy
[Ice packs](https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold) may relieve discomfort and [help](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_7) lessen inflammation in short-term phases of back pain. **Note:** Don’t apply the ice directly to your skin. Wrap it in a thin towel or gauze to prevent damage to your skin.
[Warm compresses](https://www.healthline.com/health/warm-compress-for-eye) may also relieve pain when inflammation has gone down. Consider switching between heat and cold.
### Exercises
Exercises to improve posture and strengthen the back and abdominal muscles — called the core muscles — are a treatment option that should be strongly considered.
This treatment often involves:
- [improving posture](https://www.healthline.com/health/guide-to-better-posture-exercises)
- using proper lifting techniques
- [strengthening core muscles](https://www.healthline.com/health/best-core-exercises)
- [stretching muscles to improve flexibility](https://www.healthline.com/health/benefits-of-flexibility)
A [physical therapist](https://www.healthline.com/health/occupational-therapy-vs-physical-therapy) can teach you how to perform these types of exercises at home.
### Essential oils
[Research](https://www.ncbi.nlm.nih.gov/books/NBK459168/) suggests that [essential oil](https://www.healthline.com/health/pain-relief/essential-oils-for-pain) or [ointments](https://www.healthline.com/health/capsaicin-cream) made with capsaicin may help decrease pain.
Capsaicin is the ingredient in peppers that makes them hot. These ingredients may desensitize the nerves in the affected area and decrease the pain you feel.
Home remedies may be highly effective at reducing back pain. [Learn more about how to use them and how they work.](https://www.healthline.com/health/back-pain-home-remedies)
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Optum Perks is owned by RVO Health. By clicking on this link, we may receive a commission. [Learn more.](https://www.healthline.com/about/brand-and-product-vetting)
## [Back pain causes]()
The [most common](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) causes of lower back pain are strain and problems with back structures.
### Strain
[Strained muscles](https://www.healthline.com/health/strains) often cause back pain. Strain commonly occurs with incorrect lifting of heavy objects and sudden awkward movements.
Strain can also result from overactivity. An example is the sore feeling and stiffness that occurs after a few hours of yard work or playing a sport.
### Structural problems
Vertebrae are the interlocking bones stacked on top of one another that make up the spine. Discs are areas of tissue that cushion the spaces between each vertebra. Disc injuries are a [fairly common](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) cause of back pain.
Sometimes these discs can bulge, herniate, or rupture. Nerves can get compressed when this happens.
[Herniated discs](https://www.healthline.com/health/herniated-disk) can be very painful. A [bulging disc](https://www.healthline.com/health/neck-pain/bulging-disks) pressing on the nerve that travels from your back and down your leg can cause sciatica or irritation of the sciatic nerve. [Sciatica](https://www.healthline.com/health/sciatica) can be experienced in your leg as:
- pain
- tingling
- numbness
### Arthritis
[Spinal osteoarthritis](https://www.healthline.com/health/osteoarthritis-spine) is also a potential cause of back pain. It’s caused by damage and deterioration in the cartilage of joints in your lower back.
Over time, this condition can lead to narrowing of the spinal column, or [spinal stenosis](https://www.healthline.com/health/spinal-stenosis).
### Osteoporosis
Loss of bone density and thinning of the bone, called [osteoporosis](https://www.healthline.com/health/osteoporosis), can lead to small fractures in your vertebrae. These fractures can cause serious pain and are referred to as [compression fractures](https://www.healthline.com/health/compression-fractures-of-the-back).
### Other causes of back pain
There are many other potential causes of back pain, but most are rare. Be sure to see a doctor if you experience regular back pain that does not go away.
After ruling out the more common causes of back pain, your doctor will perform tests to determine if you have a rarer cause. These can [include](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3):
- one of the vertebrae moving out of place and onto a nearby vertebra, called degenerative [spondylolisthesis](https://www.healthline.com/health/spondylolisthesis)
- loss of nerve function at the lower spinal cord, called [cauda equina syndrome](https://www.healthline.com/health/cauda-equina-syndrome) (a medical emergency)
- fungal or bacterial infection of the spine, such as *[Staphylococcus](https://www.healthline.com/health/mrsa)*, *[E. coli](https://www.healthline.com/health/e-coli-infection)*, or [tuberculosis](https://www.healthline.com/health/tuberculosis)
- cancer or [noncancerous (benign) tumor](https://www.healthline.com/health/benign) in the spine
- [kidney infection](https://www.healthline.com/health/kidney-infection) or [kidney stones](https://www.healthline.com/health/kidney-stones)
## [Back pain symptoms]()
Back pain can have many symptoms, including:
- a dull, aching sensation in the lower back
- a stabbing or shooting pain that can radiate down the leg to the foot
- an inability to stand up straight without pain
- a decreased range of motion and reduced ability to flex the back
The symptoms of back pain, if due to strain or misuse, are usually short lived but can last for days or weeks.
Back pain is chronic when symptoms have been present for [longer than](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) 3 months.
### Back pain symptoms that may indicate a serious problem
See your doctor if back pain doesn’t improve within 2 weeks of developing. There are times when back pain can be a symptom of a serious medical problem.
Symptoms that can indicate a more serious medical problem are:
- loss of [bowel](https://www.healthline.com/health/bowel-incontinence) or [bladder control](https://www.healthline.com/health/urinary-incontinence)
- numbness, tingling, or weakness in one or both legs
- back pain after trauma (injury), such as a fall or a blow to the back
- intense, constant pain that gets worse at night
- [unexplained weight loss](https://www.healthline.com/health/unexplained-weight-loss)
- pain associated with a throbbing sensation in the abdomen
- fever
Let your doctor know if you have any of these symptoms.
## [Back pain diagnosis]()
A physical exam is [typically](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) all that’s needed to diagnose back pain. During the physical exam, your doctor may test your:
- ability to stand and walk
- spine’s range of motion
- reflexes
- leg strength
- ability to detect sensations in your legs
If a serious condition is suspected, your doctor might order other tests, [including](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3):
- blood and [urine tests](https://www.healthline.com/health/urinalysis) to check for underlying conditions
- [X-rays](https://www.healthline.com/health/x-ray) of the spine to show alignment of your bones and check for breaks
- [CT scan](https://www.healthline.com/health/ct-scan) or [MRI scan](https://www.healthline.com/health/lumbar-mri-scan) to assess your discs, muscles, ligaments, nerves, and blood vessels
- [bone scan](https://www.healthline.com/health/bone-scan) to look for abnormalities in the bone tissue
- [electromyography (EMG)](https://www.healthline.com/health/electromyography) to test nerve signals
## [How to prevent back pain]()
These tips can help ease back pain when it happens. They can also help you prevent back pain in the first place.
#### Carry less
Heavy briefcases, laptop bags, suitcases, and purses can add unnecessary stress and strain to your neck and spine.
Try to reduce what you need to carry, and use bags that distribute the weight more evenly, such as a backpack. If you can, use a bag with wheels to keep weight off your back entirely.
#### Work your core
The muscles in and around your abdomen and back help keep you upright and carry you through your physical activities. Strengthening them can also reduce the chances of pain, strain, or damage to your back.
Plug [strength training workouts](https://www.healthline.com/health/exercise-fitness/strength-training-at-home) with a [core focus](https://www.healthline.com/health/five-minute-core-workout) into your regular fitness routine a few times a week.
#### Improve your posture
Poor [posture](https://www.healthline.com/health/fitness-exercise/posture-benefits) can put unnecessary pressure and strain on your spine. Over time, this [can lead](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) to pain and damage.
Regularly remind yourself to roll back rounded shoulders and sit upright in your chair.
#### Change shoes
High-heeled shoes are likely to [cause](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) damage to your back if you wear them frequently. Pick comfortable, supportive, and minimally elevated heeled shoes when you can.
#### Stretch often
Doing the same thing every day [can leave](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) your muscles fatigued and more likely to strain. [Stretch](https://www.healthline.com/health/fitness-exercises/stretches-for-posture) regularly to help improve circulation in those muscles and lower the risk of back pain and damage.
If you think these five tips are helpful for preventing back pain, [read five more ways to help reduce your chances of hurting your back.](https://www.healthline.com/health/back-pain-management)
## [Risk factors for back pain]()
You may have an increased risk for back pain [if you](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_4):
- work in a sedentary (inactive) environment
- don’t exercise
- engage in high impact activity without stretching or warming up first
- are older
- have obesity
- are a smoker
- have been diagnosed with a specific condition like [arthritis](https://www.healthline.com/health/arthritis)
Your mental health also has an effect on your risk of back pain. You may be at a higher risk of back pain if you have a stressful job or have [depression](https://www.healthline.com/health/depression) and [anxiety](https://www.healthline.com/health/anxiety).
## [Back pain and pregnancy]()
Back pain during [each trimester](https://www.healthline.com/health/pregnancy/first-trimester-back-pain) of your pregnancy can be common, and several causes are to blame. However, you should be sure to talk with your doctor about what you’re experiencing, in case the pain may be part of a bigger problem.
Here are a [few reasons](https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/back-pain/) why you may be experiencing back pain during pregnancy:
#### Shifting center of gravity
As your baby grows, the center of your body’s “gravity” moves outward. Your spine and back arch to make up for the change in balance. This put extra stress on the lower lumbar spine.
#### Weight gain
[Weight gain](https://www.healthline.com/health-news/gaining-too-much-weight-during-pregnancy) can be a healthy part of pregnancy, but even the little bit you’re likely to gain during those 9 months can put more stress on your back and core muscles.
#### Hormones
As your body prepares to deliver the baby, it releases [hormones](https://www.healthline.com/health/pregnancy/bodily-changes-during) that loosen the ligaments that stabilize your pelvis and lumbar spine. These same hormones can cause the bones in your spine to shift, which may lead to discomfort and pain.
## [Exercises to help your back pain]()
Gentle stretches and easy exercises can help ease back pain and prevent future problems.
Here are two exercises you can try. These moves require no special equipment and can be performed anywhere you can access an area of open floor. A yoga mat is recommended but not necessary.
### Bridges
1. Lie on the ground with your feet flat on the floor, hip-width apart.
2. With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor.
3. Lower down. Rest for 1 minute.
4. Repeat 15 times.
5. Perform 3 sets.
6. Lie on your stomach. Stretch your arms above your head and lengthen your legs straight behind you.
7. Slowly lift your hands and feet off the ground. Start about 6 inches off the ground and go higher as you feel comfortable.
8. Push through your belly button to lift your legs and arms off the ground. Stop when you feel your lower back contract. To prevent neck strain, keep your head down, looking at the ground.
9. Hold your stretched posture for 2 to 3 seconds.
10. Return to neutral and relax your muscles.
11. Repeat this stretch 10 to 12 times.
If you have back pain and want relief, [try these exercises plus five more to help reduce back pain.](https://www.healthline.com/health/fitness-exercise/lower-back-exercises)
## [Yoga for back pain]()
Yoga may be thought of as a way to reduce stress, but it [can](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4878447/) also be a great way to ease muscle pain. Certain yoga poses can help stretch and strengthen the muscles in your core and back, too. That can ease pain and prevent future back problems.
Practice these yoga poses for a few minutes every day. They’re great for beginners. You can add new ones later for more strenuous stretching.
## [Mindful moves: 15-minute yoga flow for back pain]()
### Cat-Cow
1. Lower to the floor and get on your hands and knees.
2. Align your body so your hands are directly below your shoulders and your knees are under your hips. Evenly balance your weight on all fours.
3. Slowly inhale air and look up at the wall in front of you. Let your stomach drop toward the mat.
4. Slowly exhale the air, tuck your chin to your chest, draw your navel toward the back of your spine, and arch your back.
5. Turn steps 3 and 4 into a continuous movement and repeat for at least 1 minute.
### Sphinx pose
1. Lie on your stomach. Stretch your legs straight behind you. Rest your hands, palms down, beside your shoulders.
2. Engage your core, lower back, and buttocks muscles to slowly lift your upper torso and head away from the ground. Use your arms for support only.
3. Draw on your lower back and push your belly button into the ground to maintain the stretch.
4. Remain in this stretch for 2 to 3 minutes.
5. Relax and return to the ground.
As your muscles grow stronger, you can hold this pose longer. Work toward 5 minutes.
If you’re considering yoga to relieve back pain, [watch videos of these two yoga poses plus eight more that may be beneficial to get started.](https://www.healthline.com/health/fitness-exercise/yoga-for-back-pain)
## [Back pain from UTI]()
A [urinary tract infection (UTI)](https://www.healthline.com/health/urinary-tract-infection-adults) is an infection in the parts of your body that are responsible for carrying urine. This could be the:
- kidneys
- ureters
- urethra
- bladder
A UTI is [most often](https://www.cdc.gov/antibiotic-use/uti.html) caused by microbes or bacteria that enter the urinary tract and multiply.
If you have a UTI, you may experience some level of back pain or lower back discomfort. In addition, you may experience:
- frequent urination
- burning during urination
- [bloody urine](https://www.healthline.com/health/urine-bloody)
- [cloudy urine](https://www.healthline.com/health/cloudy-urine)
- urine with a strong odor
- feeling an urgent need to urinate
- producing little urine despite feeling intense pressure
UTIs can be treated with antibiotics. Once treatment begins, symptoms including back pain should resolve quickly.
Frequent urination and back pain can be caused by other conditions too. [Read more about each of them and how they can be diagnosed.](https://www.healthline.com/health/back-pain-and-frequent-urination)
## [Outlook for back pain]()
Back pain is a common ailment, and the older you get, the more likely you are to experience it. In fact, the majority of Americans will cope with back pain at some point in their lives. For a small percentage, back pain may become chronic.
With treatment, most episodes of back pain will resolve on their own. Occasionally, you will need help from your doctor in the form of prescription medication or injections. Surgery may be an option in very rare cases.
The good news for people who’ve experienced back pain and want to avoid another bout with it is that you can take steps to prevent back pain. Daily stretches, yoga, and strength training can help make your back and core muscles stronger and more resilient.
### How we reviewed this article:
Sources
History
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process).
- Chang A, et al. (2021). Capsaicin.
<https://www.ncbi.nlm.nih.gov/books/NBK459168/>
- Back pain in pregnancy. (2021).
<https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/back-pain/>
- Chang DG, et al. (2016). Yoga as a treatment for chronic low back pain: A systematic review of the literature.
<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4878447/>
- Diagnosis and treatment of low back pain. (2020).
<https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf>
- Low back pain fact sheet. (2021).
<https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet>
- Urinary tract infection. (2021).
<https://www.cdc.gov/antibiotic-use/uti.html>
- Zalatimo O. (n.d.). Low back pain.
<https://www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Pain>
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[Medically reviewed]() by [Angelica Balingit, MD]() — Written by Verneda Lights — [Updated on December 2, 2021]()
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| Readable Markdown | Lower back pain, sometimes called lumbago, is not a specific disease diagnosis. It’s a symptom of several different types of medical problems.
It usually results from a problem with one or more parts of the lower back, such as:
- ligaments and muscles
- discs
- intervertebral discs
- nerves
- the bony structures that make up the spine, called vertebral bodies or vertebrae
It can also be due to a problem with nearby organs, such as the [kidneys](https://www.healthline.com/health/kidney-pain-vs-back-pain).
According to the American Association of Neurological Surgeons, [75 to 85 percent](https://www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Pain) of Americans will experience back pain in their lifetime. Of those, 50 percent will have more than one episode within a year.
In 90 percent of all cases, the pain gets better without surgery. Talk with a doctor if you’re experiencing back pain.
Many people will not need extensive treatment for back pain. Over-the-counter [pain medications](https://www.healthline.com/health/pain-relief) are often sufficient.
In more severe cases, stronger treatments may be necessary, but they’re typically provided under close supervision from your doctor.
Medication
- [ibuprofen (Motrin, Advil)](https://www.healthline.com/health/pain-relief/ibuprofen-advil-side-effects)
- [naproxen (Aleve)](https://www.healthline.com/health/naproxen-oral-tablet)
Analgesics, such as [acetaminophen (Tylenol)](https://www.healthline.com/health/pain-relief/acetaminophen-tylenol-side-effects), are another category of pain relievers. They are also an option for back pain, though they don’t have the anti-inflammatory properties.
Never take more than the recommended dose of over-the-counter medications without a doctor’s recommendation, as even these medications may have severe side effects if taken incorrectly.
Other medication options [include](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_7):
Topical rubs and ointments
Topical products may be highly effective at reducing back pain. Many of these contain ingredients like ibuprofen and lidocaine and come in the form of:
- gels
- lotions
- creams
- patches
- sprays
Muscle relaxants
[Muscle relaxants](https://www.healthline.com/health/muscle-relaxers) can also be used for lower back pain, especially if [muscle spasms](https://www.healthline.com/health/back-pain/lower-back-spasms) occur alongside pain. These medications act on the central nervous system to reduce pain.
Antidepressants
[Antidepressants](https://www.healthline.com/health/depression/medication-list) and other medications can sometimes be used [off-label](https://www.healthline.com/health/general-use/off-label-drug-use) for the treatment of back pain.
If your back pain is severe, your doctor may prescribe [amitriptyline](https://www.healthline.com/health/amitriptyline/oral-tablet), a tricyclic antidepressant, because it focuses on different parts of the pain response. This antidepressant may also work better for nerve-related pain.
Steroid injections
Your doctor might also [recommend](https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf) cortisone steroid injections for certain causes of back pain. For example, a person with back pain that involves a nerve may get a cortisone steroid injection.
Opioids
Opioids are stronger pain medications that can be prescribed for more severe pain. These medications, such as [oxycodone (OxyContin)](https://www.healthline.com/health/drugs/oxycodone-ir-oral-tablet) and a combination of acetaminophen and hydrocodone ([Vicodin](https://www.healthline.com/health/pain-relief/vicodin-vs-percocet)), act on the brain cells and body to reduce pain.
Opioids should be used with caution, however, due to a risk of [addiction](https://www.healthline.com/health/addiction/opioid-addiction).
Surgery
Surgery is usually reserved for those with structural abnormalities that haven’t responded to nonsurgical treatment with medication and therapy.
Surgery may be an option for people with:
- severe, constant pain with identifiable structural abnormalities
- [nerve compression](https://www.healthline.com/health/nerve-compression-syndrome) that causes muscles to become weak
- spinal cord compression that limits daily activities
Alternative medicine
Alternative therapies that [may help](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_7) relieve back pain include:
- [acupuncture](https://www.healthline.com/health/acupuncture-for-back-pain)
- [massage](https://www.healthline.com/health/deep-tissue-massage)
- [chiropractic adjustments](https://www.healthline.com/health-news/science-says-chiropractor-can-help-solve-back-pain)
- [cognitive behavioral therapy (CBT)](https://www.healthline.com/health/cognitive-behavioral-therapy)
- [relaxation techniques](https://www.healthline.com/health/5-minute-read-on-relaxation)
Many home remedies can be used with traditional back pain treatments. If you have questions about these, talk with your doctor.
Heat and ice therapy
[Ice packs](https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold) may relieve discomfort and [help](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_7) lessen inflammation in short-term phases of back pain. **Note:** Don’t apply the ice directly to your skin. Wrap it in a thin towel or gauze to prevent damage to your skin.
[Warm compresses](https://www.healthline.com/health/warm-compress-for-eye) may also relieve pain when inflammation has gone down. Consider switching between heat and cold.
Exercises
Exercises to improve posture and strengthen the back and abdominal muscles — called the core muscles — are a treatment option that should be strongly considered.
This treatment often involves:
- [improving posture](https://www.healthline.com/health/guide-to-better-posture-exercises)
- using proper lifting techniques
- [strengthening core muscles](https://www.healthline.com/health/best-core-exercises)
- [stretching muscles to improve flexibility](https://www.healthline.com/health/benefits-of-flexibility)
A [physical therapist](https://www.healthline.com/health/occupational-therapy-vs-physical-therapy) can teach you how to perform these types of exercises at home.
Essential oils
Capsaicin is the ingredient in peppers that makes them hot. These ingredients may desensitize the nerves in the affected area and decrease the pain you feel.
Optum Perks is owned by RVO Health. By clicking on this link, we may receive a commission. [Learn more.](https://www.healthline.com/about/brand-and-product-vetting)
The [most common](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) causes of lower back pain are strain and problems with back structures.
Strain
[Strained muscles](https://www.healthline.com/health/strains) often cause back pain. Strain commonly occurs with incorrect lifting of heavy objects and sudden awkward movements.
Strain can also result from overactivity. An example is the sore feeling and stiffness that occurs after a few hours of yard work or playing a sport.
Structural problems
Vertebrae are the interlocking bones stacked on top of one another that make up the spine. Discs are areas of tissue that cushion the spaces between each vertebra. Disc injuries are a [fairly common](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) cause of back pain.
Sometimes these discs can bulge, herniate, or rupture. Nerves can get compressed when this happens.
[Herniated discs](https://www.healthline.com/health/herniated-disk) can be very painful. A [bulging disc](https://www.healthline.com/health/neck-pain/bulging-disks) pressing on the nerve that travels from your back and down your leg can cause sciatica or irritation of the sciatic nerve. [Sciatica](https://www.healthline.com/health/sciatica) can be experienced in your leg as:
- pain
- tingling
- numbness
Arthritis
[Spinal osteoarthritis](https://www.healthline.com/health/osteoarthritis-spine) is also a potential cause of back pain. It’s caused by damage and deterioration in the cartilage of joints in your lower back.
Over time, this condition can lead to narrowing of the spinal column, or [spinal stenosis](https://www.healthline.com/health/spinal-stenosis).
Osteoporosis
Loss of bone density and thinning of the bone, called [osteoporosis](https://www.healthline.com/health/osteoporosis), can lead to small fractures in your vertebrae. These fractures can cause serious pain and are referred to as [compression fractures](https://www.healthline.com/health/compression-fractures-of-the-back).
Other causes of back pain
There are many other potential causes of back pain, but most are rare. Be sure to see a doctor if you experience regular back pain that does not go away.
After ruling out the more common causes of back pain, your doctor will perform tests to determine if you have a rarer cause. These can [include](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3):
- one of the vertebrae moving out of place and onto a nearby vertebra, called degenerative [spondylolisthesis](https://www.healthline.com/health/spondylolisthesis)
- loss of nerve function at the lower spinal cord, called [cauda equina syndrome](https://www.healthline.com/health/cauda-equina-syndrome) (a medical emergency)
- fungal or bacterial infection of the spine, such as *[Staphylococcus](https://www.healthline.com/health/mrsa)*, *[E. coli](https://www.healthline.com/health/e-coli-infection)*, or [tuberculosis](https://www.healthline.com/health/tuberculosis)
- cancer or [noncancerous (benign) tumor](https://www.healthline.com/health/benign) in the spine
- [kidney infection](https://www.healthline.com/health/kidney-infection) or [kidney stones](https://www.healthline.com/health/kidney-stones)
Back pain can have many symptoms, including:
- a dull, aching sensation in the lower back
- a stabbing or shooting pain that can radiate down the leg to the foot
- an inability to stand up straight without pain
- a decreased range of motion and reduced ability to flex the back
The symptoms of back pain, if due to strain or misuse, are usually short lived but can last for days or weeks.
Back pain is chronic when symptoms have been present for [longer than](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) 3 months.
Back pain symptoms that may indicate a serious problem
See your doctor if back pain doesn’t improve within 2 weeks of developing. There are times when back pain can be a symptom of a serious medical problem.
Symptoms that can indicate a more serious medical problem are:
- loss of [bowel](https://www.healthline.com/health/bowel-incontinence) or [bladder control](https://www.healthline.com/health/urinary-incontinence)
- numbness, tingling, or weakness in one or both legs
- back pain after trauma (injury), such as a fall or a blow to the back
- intense, constant pain that gets worse at night
- [unexplained weight loss](https://www.healthline.com/health/unexplained-weight-loss)
- pain associated with a throbbing sensation in the abdomen
- fever
Let your doctor know if you have any of these symptoms.
A physical exam is [typically](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) all that’s needed to diagnose back pain. During the physical exam, your doctor may test your:
- ability to stand and walk
- spine’s range of motion
- reflexes
- leg strength
- ability to detect sensations in your legs
If a serious condition is suspected, your doctor might order other tests, [including](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3):
- blood and [urine tests](https://www.healthline.com/health/urinalysis) to check for underlying conditions
- [X-rays](https://www.healthline.com/health/x-ray) of the spine to show alignment of your bones and check for breaks
- [CT scan](https://www.healthline.com/health/ct-scan) or [MRI scan](https://www.healthline.com/health/lumbar-mri-scan) to assess your discs, muscles, ligaments, nerves, and blood vessels
- [bone scan](https://www.healthline.com/health/bone-scan) to look for abnormalities in the bone tissue
- [electromyography (EMG)](https://www.healthline.com/health/electromyography) to test nerve signals
These tips can help ease back pain when it happens. They can also help you prevent back pain in the first place.
Carry less
Heavy briefcases, laptop bags, suitcases, and purses can add unnecessary stress and strain to your neck and spine.
Try to reduce what you need to carry, and use bags that distribute the weight more evenly, such as a backpack. If you can, use a bag with wheels to keep weight off your back entirely.
Work your core
The muscles in and around your abdomen and back help keep you upright and carry you through your physical activities. Strengthening them can also reduce the chances of pain, strain, or damage to your back.
Improve your posture
Poor [posture](https://www.healthline.com/health/fitness-exercise/posture-benefits) can put unnecessary pressure and strain on your spine. Over time, this [can lead](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) to pain and damage.
Regularly remind yourself to roll back rounded shoulders and sit upright in your chair.
Change shoes
High-heeled shoes are likely to [cause](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) damage to your back if you wear them frequently. Pick comfortable, supportive, and minimally elevated heeled shoes when you can.
Stretch often
Doing the same thing every day [can leave](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_3) your muscles fatigued and more likely to strain. [Stretch](https://www.healthline.com/health/fitness-exercises/stretches-for-posture) regularly to help improve circulation in those muscles and lower the risk of back pain and damage.
You may have an increased risk for back pain [if you](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_4):
- work in a sedentary (inactive) environment
- don’t exercise
- engage in high impact activity without stretching or warming up first
- are older
- have obesity
- are a smoker
- have been diagnosed with a specific condition like [arthritis](https://www.healthline.com/health/arthritis)
Your mental health also has an effect on your risk of back pain. You may be at a higher risk of back pain if you have a stressful job or have [depression](https://www.healthline.com/health/depression) and [anxiety](https://www.healthline.com/health/anxiety).
Back pain during [each trimester](https://www.healthline.com/health/pregnancy/first-trimester-back-pain) of your pregnancy can be common, and several causes are to blame. However, you should be sure to talk with your doctor about what you’re experiencing, in case the pain may be part of a bigger problem.
Here are a [few reasons](https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/back-pain/) why you may be experiencing back pain during pregnancy:
Shifting center of gravity
As your baby grows, the center of your body’s “gravity” moves outward. Your spine and back arch to make up for the change in balance. This put extra stress on the lower lumbar spine.
Weight gain
[Weight gain](https://www.healthline.com/health-news/gaining-too-much-weight-during-pregnancy) can be a healthy part of pregnancy, but even the little bit you’re likely to gain during those 9 months can put more stress on your back and core muscles.
Hormones
As your body prepares to deliver the baby, it releases [hormones](https://www.healthline.com/health/pregnancy/bodily-changes-during) that loosen the ligaments that stabilize your pelvis and lumbar spine. These same hormones can cause the bones in your spine to shift, which may lead to discomfort and pain.
Gentle stretches and easy exercises can help ease back pain and prevent future problems.
Here are two exercises you can try. These moves require no special equipment and can be performed anywhere you can access an area of open floor. A yoga mat is recommended but not necessary.
Bridges
1. Lie on the ground with your feet flat on the floor, hip-width apart.
2. With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor.
3. Lower down. Rest for 1 minute.
4. Repeat 15 times.
5. Perform 3 sets.
6. Lie on your stomach. Stretch your arms above your head and lengthen your legs straight behind you.
7. Slowly lift your hands and feet off the ground. Start about 6 inches off the ground and go higher as you feel comfortable.
8. Push through your belly button to lift your legs and arms off the ground. Stop when you feel your lower back contract. To prevent neck strain, keep your head down, looking at the ground.
9. Hold your stretched posture for 2 to 3 seconds.
10. Return to neutral and relax your muscles.
11. Repeat this stretch 10 to 12 times.
Yoga may be thought of as a way to reduce stress, but it [can](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4878447/) also be a great way to ease muscle pain. Certain yoga poses can help stretch and strengthen the muscles in your core and back, too. That can ease pain and prevent future back problems.
Practice these yoga poses for a few minutes every day. They’re great for beginners. You can add new ones later for more strenuous stretching.
Cat-Cow
1. Lower to the floor and get on your hands and knees.
2. Align your body so your hands are directly below your shoulders and your knees are under your hips. Evenly balance your weight on all fours.
3. Slowly inhale air and look up at the wall in front of you. Let your stomach drop toward the mat.
4. Slowly exhale the air, tuck your chin to your chest, draw your navel toward the back of your spine, and arch your back.
5. Turn steps 3 and 4 into a continuous movement and repeat for at least 1 minute.
Sphinx pose
1. Lie on your stomach. Stretch your legs straight behind you. Rest your hands, palms down, beside your shoulders.
2. Engage your core, lower back, and buttocks muscles to slowly lift your upper torso and head away from the ground. Use your arms for support only.
3. Draw on your lower back and push your belly button into the ground to maintain the stretch.
4. Remain in this stretch for 2 to 3 minutes.
5. Relax and return to the ground.
As your muscles grow stronger, you can hold this pose longer. Work toward 5 minutes.
A [urinary tract infection (UTI)](https://www.healthline.com/health/urinary-tract-infection-adults) is an infection in the parts of your body that are responsible for carrying urine. This could be the:
- kidneys
- ureters
- urethra
- bladder
A UTI is [most often](https://www.cdc.gov/antibiotic-use/uti.html) caused by microbes or bacteria that enter the urinary tract and multiply.
If you have a UTI, you may experience some level of back pain or lower back discomfort. In addition, you may experience:
- frequent urination
- burning during urination
- [bloody urine](https://www.healthline.com/health/urine-bloody)
- [cloudy urine](https://www.healthline.com/health/cloudy-urine)
- urine with a strong odor
- feeling an urgent need to urinate
- producing little urine despite feeling intense pressure
UTIs can be treated with antibiotics. Once treatment begins, symptoms including back pain should resolve quickly.
Back pain is a common ailment, and the older you get, the more likely you are to experience it. In fact, the majority of Americans will cope with back pain at some point in their lives. For a small percentage, back pain may become chronic.
With treatment, most episodes of back pain will resolve on their own. Occasionally, you will need help from your doctor in the form of prescription medication or injections. Surgery may be an option in very rare cases.
The good news for people who’ve experienced back pain and want to avoid another bout with it is that you can take steps to prevent back pain. Daily stretches, yoga, and strength training can help make your back and core muscles stronger and more resilient. |
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