🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 171 (from laksa172)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa171.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/back-pain-self-care-tips\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/back-pain-self-care-tips\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/back-pain-self-care-tips","crawl_time":1776401445,"first_indexed_time":1631196846,"http_code":200,"src_unparsed":"org,mayoclinichealthsystem!www,\/hometown-health\/speaking-of-health\/back-pain-self-care-tips s443","src_root_hash":"10345317552531112171","history_drop_reason":null,"meta_title":"Back pain basics and self-care tips - Mayo Clinic Health System","meta_descriptions":["About 80% of adults experience pain in their back at some point. Determining the cause can help you find relief and prevent future pain."],"attrs_boilerpipe_text":"When it comes to back pain, there's good news and bad news.\nThe good news is that back pain is rarely a sign of something serious and is often relatively short-lived. The bad news is that it's a common ailment for many adults. About 80% of adults experience pain in their back at some point in their lives.\nNearly 90% of back pain cases are temporary, and people make a full functional recovery within 12 weeks of the onset of their symptoms.\nWhat causes back pain?\nSome of the most common causes of back pain include:\nArthritis\nLower back pain often is caused by osteoarthritis, or wear-and-tear arthritis, the most common type. Just as arthritis affects your knees, hips, wrists and shoulders, it also affects your spine. The spine has over 30 segments, each with four joints and discs, that can develop arthritis.\nThe joints in your back can swell and become larger, similar to the symptoms of arthritis in the knuckles of the hand. This inflammation and enlargement can lead to a narrowing of the space around the spinal cord or nerve roots, a condition called spinal stenosis.\nAlso, cartilage degenerates as you age, so bone-on-bone joint movement can cause pain with movement.\nBulging or ruptured disks\nDisks are the cushioning between the bones in your spine that absorb impact, similar to the suspension on your car or a mountain bike.  Disks can bulge or rupture and press on a nerve. Also, they can degenerate with time and lose the ability to provide cushion for average day-to-day impact, which can result in back pain.\nMuscle or ligament strain\nRepeatedly lifting heavy objects or twisting your back quickly can strain muscles and spinal ligaments. Carrying extra weight can strain your back, leading to pain.\nIt's not always possible to pinpoint a reason for back pain. Back pain can sometimes be tracked to muscle strain from a fall or lifting something heavy. More commonly, people can't tie their pain to any specific activity or event.\nWhen should you seek care for back pain?\nRarely, back pain may be a sign of something serious.\nHowever, you should schedule an appointment with your healthcare team if you have pain that:\nAccompanies unintended weight loss\nArises with swelling, redness on your back and fevers, which could indicate an infection\nCauses weakness, numbness or tingling in one or both legs\nFollows a fall, blow to your back or another injury\nHappens during or after cancer treatment\nIs constant or intense, especially at night or when you lie down\nOccurs with new bowel or bladder control problems\nSpreads down one or both legs, especially if the pain extends below your knee\nHow can you find relief from back pain?\nAlthough you may want to head to the couch when you're hurting, continued light activity and stretching can help in recovery.\nDoing regular activities and even light exercise is all right unless the activity worsens the pain. Recovering from an injury means a gradual increase in activity. Listen to your body and try to keep moving.\nAvoid actions that further stress your back, such as bending over to tie your shoes, twisting your entire body, bending from your waist or performing high-impact exercises.\nRest, applying heat to the affected areas and over-the-counter pain medications, such as ibuprofen, naproxen or acetaminophen, might be enough to ease the pain. If your pain isn't better after several weeks, you may need to see your healthcare professional for an evaluation.\nHow can back pain be prevented?\nThe best way to avoid back pain is to prevent it by taking good care of your back.\nRecommended activities include:\nExercise.\nWalking, swimming and other low-impact aerobic activities can strengthen your back.\nBuild muscle strength and flexibility.\nStretching your back and strengthening your back and core muscles can support and protect your back. Plank holds and push-ups are good ways to help build your core.\nSit, stand and lift correctly.\nAvoid slouching and standing or sitting in one position for too long. When you need to lift something heavy, lift from your legs, not your back.\nMaintain a healthy weight.\nCarrying extra pounds strains back muscles.\nIf you smoke, quit.\nSmoking reduces blood flow through the smaller blood vessels throughout your body and can reduce your body's ability to heal injuries.\nNext steps\nFind a\nspine care specialist near you\n.\nDownload an infographic with\ntips for managing back pain\n.\nRead\neight common myths about back pain\n.\nWatch a video about the common complaint of back pain:\nMeghan E. Murphy, M.D.\n, is a neurosurgeon in\nSpine Care\nin\nEau Claire\n, Wisconsin.","attrs_markdown":"[Skip to main content](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/back-pain-self-care-tips#mainWrapper)\n\n- [Patient Portal](https:\/\/www.mayoclinichealthsystem.org\/patient-online-services)\n- [Pay Bill](https:\/\/www.mayoclinichealthsystem.org\/online-bill-pay)\n- [Request Appointment](https:\/\/www.mayoclinichealthsystem.org\/request-appointment)\n\n[![MCHS\\_Logo\\_2024\\_BLACK](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/shell\/mchs_logo_2024_black.svg?sc_lang=en&la=en&hash=9616C300A7C446B6C8C2E70DE0158B32)](https:\/\/www.mayoclinichealthsystem.org\/)\n\n- Specialties\n  - [Cardiology (Heart)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/cardiology)\n  - [Gastroenterology & Hepatology (Digestive Care)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/gastroenterology-and-hepatology)\n  - [Neurosurgery](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/neurosurgery)\n  - [Obstetrics & Gynecology (OB-GYN)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/obstetrics-and-gynecology)\n  - [Oncology (Cancer)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/oncology)\n  \n  - [Orthopedics & Orthopedic Surgery (Bones)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/orthopedic-surgery)\n  - [Primary Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/primary-care)\n  - [Spine Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/spine-care)\n  - [Sports Medicine](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/sports-medicine)\n  - [Virtual Care 24\/7](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/virtual-care)\n  \n  [View all specialties](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments)\n- [Providers](https:\/\/www.mayoclinichealthsystem.org\/providers)\n- Locations\n  ### Minnesota\n  - [Albert Lea](https:\/\/www.mayoclinichealthsystem.org\/locations\/albert-lea)\n  - [Austin](https:\/\/www.mayoclinichealthsystem.org\/locations\/austin)\n  - [Blooming Prairie](https:\/\/www.mayoclinichealthsystem.org\/locations\/blooming-prairie)\n  - [Butterfield](https:\/\/www.mayoclinichealthsystem.org\/locations\/butterfield)\n  - [Cannon Falls](https:\/\/www.mayoclinichealthsystem.org\/locations\/cannon-falls)\n  \n  - [Fairmont](https:\/\/www.mayoclinichealthsystem.org\/locations\/fairmont)\n  - [Faribault](https:\/\/www.mayoclinichealthsystem.org\/locations\/faribault)\n  - [Lake City](https:\/\/www.mayoclinichealthsystem.org\/locations\/lake-city)\n  - [Mankato](https:\/\/www.mayoclinichealthsystem.org\/locations\/mankato)\n  - [New Prague](https:\/\/www.mayoclinichealthsystem.org\/locations\/new-prague)\n  \n  - [Northfield](https:\/\/www.mayoclinichealthsystem.org\/locations\/northfield)\n  - [Owatonna](https:\/\/www.mayoclinichealthsystem.org\/locations\/owatonna)\n  - [Plainview](https:\/\/www.mayoclinichealthsystem.org\/locations\/plainview)\n  - [Red Wing](https:\/\/www.mayoclinichealthsystem.org\/locations\/red-wing)\n  - [Sherburn](https:\/\/www.mayoclinichealthsystem.org\/locations\/sherburn)\n  \n  - [St. James](https:\/\/www.mayoclinichealthsystem.org\/locations\/st-james)\n  - [Waseca](https:\/\/www.mayoclinichealthsystem.org\/locations\/waseca)\n  - [Zumbrota](https:\/\/www.mayoclinichealthsystem.org\/locations\/zumbrota)\n  ### Wisconsin\n  - [Arcadia](https:\/\/www.mayoclinichealthsystem.org\/locations\/arcadia)\n  - [Barron](https:\/\/www.mayoclinichealthsystem.org\/locations\/barron)\n  - [Bloomer](https:\/\/www.mayoclinichealthsystem.org\/locations\/bloomer)\n  - [Chetek](https:\/\/www.mayoclinichealthsystem.org\/locations\/chetek)\n  - [Chippewa Falls](https:\/\/www.mayoclinichealthsystem.org\/locations\/chippewa-falls)\n  \n  - [Eau Claire](https:\/\/www.mayoclinichealthsystem.org\/locations\/eau-claire)\n  - [Ellsworth](https:\/\/www.mayoclinichealthsystem.org\/locations\/ellsworth)\n  - [Glenwood City](https:\/\/www.mayoclinichealthsystem.org\/locations\/glenwood-city)\n  - [Holmen](https:\/\/www.mayoclinichealthsystem.org\/locations\/holmen)\n  - [La Crosse](https:\/\/www.mayoclinichealthsystem.org\/locations\/la-crosse)\n  \n  - [Menomonie](https:\/\/www.mayoclinichealthsystem.org\/locations\/menomonie)\n  - [Mondovi](https:\/\/www.mayoclinichealthsystem.org\/locations\/mondovi)\n  - [Onalaska](https:\/\/www.mayoclinichealthsystem.org\/locations\/onalaska)\n  - [Osseo](https:\/\/www.mayoclinichealthsystem.org\/locations\/osseo)\n  - [Prairie du Chien](https:\/\/www.mayoclinichealthsystem.org\/locations\/prairie-du-chien)\n  \n  - [Rice Lake](https:\/\/www.mayoclinichealthsystem.org\/locations\/rice-lake)\n  - [Sparta](https:\/\/www.mayoclinichealthsystem.org\/locations\/sparta)\n  - [Tomah](https:\/\/www.mayoclinichealthsystem.org\/locations\/tomah)\n  \n  ![mchsmap](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/shell\/mchsmap.png?sc_lang=en&la=en&h=306&w=306&hash=CBB722D29D6D77FC08AA8ADFE5F31FF2)  [Map view](https:\/\/www.mayoclinichealthsystem.org\/find-a-location)\n- Ways to Get Care\n  - ![VirtualCare](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/components\/care-options\/virtualcare.jpg?sc_lang=en&la=en&h=80&w=80&hash=7752304F8E02A29F4BA939EA7DAE3176)\n    \n    [Virtual Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/virtual-care)\n  - ![SameDayCare](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/components\/care-options\/samedaycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=3C146D642AB1489AD53394C207039A80)\n    \n    [Same-Day Care](https:\/\/www.mayoclinichealthsystem.org\/same-day-care)\n  - ![PrimaryCare](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/components\/care-options\/primarycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=CCF028070E1321A5BC827A7AEDDC6116)\n    \n    [Primary Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/primary-care)\n  - ![SpecialtyCare](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/components\/care-options\/specialtycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=7C6C4B19366E83865F8C5E0ACC4711BC)\n    \n    [Specialty Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments)\n  - [View all care options](https:\/\/www.mayoclinichealthsystem.org\/ways-to-get-care)\n- Financial Resources\n  - ![PrimaryCare](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/components\/care-options\/primarycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=CCF028070E1321A5BC827A7AEDDC6116)\n    \n    [Billing & Insurance](https:\/\/www.mayoclinichealthsystem.org\/billing-insurance)\n  - ![SameDayCare](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/components\/care-options\/samedaycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=3C146D642AB1489AD53394C207039A80)\n    \n    [Financial Assistance](https:\/\/www.mayoclinichealthsystem.org\/financial-assistance)\n  - ![VirtualCare](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/components\/care-options\/virtualcare.jpg?sc_lang=en&la=en&h=80&w=80&hash=7752304F8E02A29F4BA939EA7DAE3176)\n    \n    [Price Transparency](https:\/\/www.mayoclinichealthsystem.org\/for-patients-and-visitors\/price-transparency)\n- Health & Wellness Resources\n  - [Hometown Health](https:\/\/www.mayoclinichealthsystem.org\/hometown-health)\n  - [Classes & Events](https:\/\/www.mayoclinichealthsystem.org\/classes-and-events)\n  - [Self-guided wellness programs](https:\/\/www.mayoclinichealthsystem.org\/wellness)\n  - [Mayo Clinic Connect](https:\/\/connect.mayoclinic.org\/?utm_source=mayoclinichealthsystem.org&utm_medium=referral&utm_campaign=footer)\n  - [Community Resources](https:\/\/www.mayoclinichealthsystem.org\/communityresources)\n\n- [Patient Portal](https:\/\/www.mayoclinichealthsystem.org\/patient-online-services)\n- [Pay Bill](https:\/\/www.mayoclinichealthsystem.org\/online-bill-pay)\n- [Request Appointment](https:\/\/www.mayoclinichealthsystem.org\/request-appointment)\n\n[![MCHS\\_Logo\\_2024\\_BLACK](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/health-system-internet\/shell\/mchs_logo_2024_black.svg?sc_lang=en&la=en&hash=9616C300A7C446B6C8C2E70DE0158B32)](https:\/\/www.mayoclinichealthsystem.org\/)\n\nClose search\n\n###### Search Mayo Clinic Health System\n\nClose\n\n- Specialties\n  - [Cardiology (Heart)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/cardiology)\n  - [Gastroenterology & Hepatology (Digestive Care)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/gastroenterology-and-hepatology)\n  - [Neurosurgery](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/neurosurgery)\n  - [Obstetrics & Gynecology (OB-GYN)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/obstetrics-and-gynecology)\n  - [Oncology (Cancer)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/oncology)\n  - [Orthopedics & Orthopedic Surgery (Bones)](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/orthopedic-surgery)\n  - [Primary Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/primary-care)\n  - [Spine Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/spine-care)\n  - [Sports Medicine](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/sports-medicine)\n  - [Virtual Care 24\/7](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/virtual-care)\n  - [View all specialties](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments)\n- [Providers](https:\/\/www.mayoclinichealthsystem.org\/providers)\n- Locations\n  - [Albert Lea](https:\/\/www.mayoclinichealthsystem.org\/locations\/albert-lea)\n  - [Austin](https:\/\/www.mayoclinichealthsystem.org\/locations\/austin)\n  - [Blooming Prairie](https:\/\/www.mayoclinichealthsystem.org\/locations\/blooming-prairie)\n  - [Butterfield](https:\/\/www.mayoclinichealthsystem.org\/locations\/butterfield)\n  - [Cannon Falls](https:\/\/www.mayoclinichealthsystem.org\/locations\/cannon-falls)\n  - [Fairmont](https:\/\/www.mayoclinichealthsystem.org\/locations\/fairmont)\n  - [Faribault](https:\/\/www.mayoclinichealthsystem.org\/locations\/faribault)\n  - [Lake City](https:\/\/www.mayoclinichealthsystem.org\/locations\/lake-city)\n  - [Mankato](https:\/\/www.mayoclinichealthsystem.org\/locations\/mankato)\n  - [New Prague](https:\/\/www.mayoclinichealthsystem.org\/locations\/new-prague)\n  - [Northfield](https:\/\/www.mayoclinichealthsystem.org\/locations\/northfield)\n  - [Owatonna](https:\/\/www.mayoclinichealthsystem.org\/locations\/owatonna)\n  - [Plainview](https:\/\/www.mayoclinichealthsystem.org\/locations\/plainview)\n  - [Red Wing](https:\/\/www.mayoclinichealthsystem.org\/locations\/red-wing)\n  - [Sherburn](https:\/\/www.mayoclinichealthsystem.org\/locations\/sherburn)\n  - [St. James](https:\/\/www.mayoclinichealthsystem.org\/locations\/st-james)\n  - [Waseca](https:\/\/www.mayoclinichealthsystem.org\/locations\/waseca)\n  - [Zumbrota](https:\/\/www.mayoclinichealthsystem.org\/locations\/zumbrota)\n  - [Arcadia](https:\/\/www.mayoclinichealthsystem.org\/locations\/arcadia)\n  - [Barron](https:\/\/www.mayoclinichealthsystem.org\/locations\/barron)\n  - [Bloomer](https:\/\/www.mayoclinichealthsystem.org\/locations\/bloomer)\n  - [Chetek](https:\/\/www.mayoclinichealthsystem.org\/locations\/chetek)\n  - [Chippewa Falls](https:\/\/www.mayoclinichealthsystem.org\/locations\/chippewa-falls)\n  - [Eau Claire](https:\/\/www.mayoclinichealthsystem.org\/locations\/eau-claire)\n  - [Ellsworth](https:\/\/www.mayoclinichealthsystem.org\/locations\/ellsworth)\n  - [Glenwood City](https:\/\/www.mayoclinichealthsystem.org\/locations\/glenwood-city)\n  - [Holmen](https:\/\/www.mayoclinichealthsystem.org\/locations\/holmen)\n  - [La Crosse](https:\/\/www.mayoclinichealthsystem.org\/locations\/la-crosse)\n  - [Menomonie](https:\/\/www.mayoclinichealthsystem.org\/locations\/menomonie)\n  - [Mondovi](https:\/\/www.mayoclinichealthsystem.org\/locations\/mondovi)\n  - [Onalaska](https:\/\/www.mayoclinichealthsystem.org\/locations\/onalaska)\n  - [Osseo](https:\/\/www.mayoclinichealthsystem.org\/locations\/osseo)\n  - [Prairie du Chien](https:\/\/www.mayoclinichealthsystem.org\/locations\/prairie-du-chien)\n  - [Rice Lake](https:\/\/www.mayoclinichealthsystem.org\/locations\/rice-lake)\n  - [Sparta](https:\/\/www.mayoclinichealthsystem.org\/locations\/sparta)\n  - [Tomah](https:\/\/www.mayoclinichealthsystem.org\/locations\/tomah)\n  - [Map view](https:\/\/www.mayoclinichealthsystem.org\/find-a-location)\n- Ways to Get Care\n  - [Virtual Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/virtual-care)\n  - [Same-Day Care](https:\/\/www.mayoclinichealthsystem.org\/same-day-care)\n  - [Primary Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/primary-care)\n  - [Specialty Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments)\n  - [View all care options](https:\/\/www.mayoclinichealthsystem.org\/ways-to-get-care)\n- Financial Resources\n  - [Billing & Insurance](https:\/\/www.mayoclinichealthsystem.org\/billing-insurance)\n  - [Financial Assistance](https:\/\/www.mayoclinichealthsystem.org\/financial-assistance)\n  - [Price Transparency](https:\/\/www.mayoclinichealthsystem.org\/for-patients-and-visitors\/price-transparency)\n- Health & Wellness Resources\n  - [Hometown Health](https:\/\/www.mayoclinichealthsystem.org\/hometown-health)\n  - [Classes & Events](https:\/\/www.mayoclinichealthsystem.org\/classes-and-events)\n  - [Self-guided wellness programs](https:\/\/www.mayoclinichealthsystem.org\/wellness)\n  - [Mayo Clinic Connect](https:\/\/connect.mayoclinic.org\/?utm_source=mayoclinichealthsystem.org&utm_medium=referral&utm_campaign=footer)\n  - [Community Resources](https:\/\/www.mayoclinichealthsystem.org\/communityresources)\n\n##### Posted By\n![Meghan Murphy MD](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/shared-files\/images\/medical-professionals\/full\/mankato\/meghan-murphy-md.jpg?sc_lang=en&la=en&h=60&w=60&hash=B2FBCBECAB3067CB452421FFF6CAB4CB)\n\n[Meghan Murphy, M.D.](https:\/\/www.mayoclinichealthsystem.org\/providers\/meghan-murphy-md)\n\n#### Neurosurgery, Spine Care\n\n## Recent Posts\n- [![Pet therapy dog](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/national-files\/images\/hometown-health\/2022\/pet-therapy-dog.jpg?sc_lang=en&la=en&h=370&w=660&hash=5054CE6757765592FD3202D58DA0A7D0)](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/transforming-healthcare\/wagging-tail-and-puppy-eyes-bring-comfort)\n  Transforming Healthcare\n  \n  [Wagging tail, puppy eyes bring comfort](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/transforming-healthcare\/wagging-tail-and-puppy-eyes-bring-comfort)\n  \n  September 17, 2025\n- [![Wearing safety vest holding back](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/national-files\/images\/hometown-health\/2023\/wearing-safety-vest-holding-back.jpg?sc_lang=en&la=en&h=370&w=660&hash=8EF4F78578A3A8637E7C992EB602D055)](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/8-common-myths-about-back-pain)\n  Speaking of Health\n  \n  [8 common myths about back pain](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/8-common-myths-about-back-pain)\n  \n  July 28, 2023\n- [![Crouching while flower gardening](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/national-files\/images\/hometown-health\/2022\/crouching-while-flower-gardening.jpg?sc_lang=en&la=en&h=370&w=660&hash=3A6BDD21917AF9D9C8013350A9337F66)](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/9-questions-to-ask-your-spine-surgeon)\n  Speaking of Health\n  \n  [9 questions to ask your spine surgeon](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/9-questions-to-ask-your-spine-surgeon)\n  \n  June 08, 2022\n\nFeatured Topics\n\n- [Behavioral Health](https:\/\/www.mayoclinichealthsystem.org\/topics\/behavioral-health)\n- [Cancer](https:\/\/www.mayoclinichealthsystem.org\/topics\/cancer)\n- [Children's Health (Pediatrics)](https:\/\/www.mayoclinichealthsystem.org\/topics\/childrens-health-pediatrics)\n- [Exercise and Fitness](https:\/\/www.mayoclinichealthsystem.org\/topics\/exercise-and-fitness)\n- [Heart Health](https:\/\/www.mayoclinichealthsystem.org\/topics\/heart-health)\n- [Men's Health](https:\/\/www.mayoclinichealthsystem.org\/topics\/mens-health)\n- [Neurosurgery](https:\/\/www.mayoclinichealthsystem.org\/topics\/neurosurgery)\n- [Obstetrics and Gynecology](https:\/\/www.mayoclinichealthsystem.org\/topics\/obstetrics-and-gynecology)\n- [Orthopedic Health](https:\/\/www.mayoclinichealthsystem.org\/topics\/orthopedic-health)\n- [Weight-loss (Bariatric) Surgery](https:\/\/www.mayoclinichealthsystem.org\/topics\/weight-loss-and-bariatric-surgery)\n- [Women's Health](https:\/\/www.mayoclinichealthsystem.org\/topics\/womens-health)\n\nSpeaking of Health\n\nThursday, August 1, 2024\n# Back pain basics and self-care tips\n\nTopics in this Post\n\n- [Back Pain](https:\/\/www.mayoclinichealthsystem.org\/topics\/back-pain)\n- [Neurosurgery](https:\/\/www.mayoclinichealthsystem.org\/topics\/neurosurgery)\n- [Pain Relief](https:\/\/www.mayoclinichealthsystem.org\/topics\/pain-relief)\n\n![Stretching while sitting on yoga mat](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/national-files\/images\/hometown-health\/2021\/stretching-while-sitting-on-yoga-mat.jpg?sc_lang=en&hash=E4415F6A699FD187392F0A287BEC84D1)\n\nWhen it comes to back pain, there's good news and bad news.\n\nThe good news is that back pain is rarely a sign of something serious and is often relatively short-lived. The bad news is that it's a common ailment for many adults. About 80% of adults experience pain in their back at some point in their lives.\n\nNearly 90% of back pain cases are temporary, and people make a full functional recovery within 12 weeks of the onset of their symptoms.\n\n## What causes back pain?\n### Some of the most common causes of back pain include:\n#### Arthritis\nLower back pain often is caused by osteoarthritis, or wear-and-tear arthritis, the most common type. Just as arthritis affects your knees, hips, wrists and shoulders, it also affects your spine. The spine has over 30 segments, each with four joints and discs, that can develop arthritis.\n\nThe joints in your back can swell and become larger, similar to the symptoms of arthritis in the knuckles of the hand. This inflammation and enlargement can lead to a narrowing of the space around the spinal cord or nerve roots, a condition called spinal stenosis.\n\nAlso, cartilage degenerates as you age, so bone-on-bone joint movement can cause pain with movement.\n\n#### Bulging or ruptured disks\nDisks are the cushioning between the bones in your spine that absorb impact, similar to the suspension on your car or a mountain bike. Disks can bulge or rupture and press on a nerve. Also, they can degenerate with time and lose the ability to provide cushion for average day-to-day impact, which can result in back pain.\n\n#### Muscle or ligament strain\nRepeatedly lifting heavy objects or twisting your back quickly can strain muscles and spinal ligaments. Carrying extra weight can strain your back, leading to pain.\n\nIt's not always possible to pinpoint a reason for back pain. Back pain can sometimes be tracked to muscle strain from a fall or lifting something heavy. More commonly, people can't tie their pain to any specific activity or event.\n\n## When should you seek care for back pain?\nRarely, back pain may be a sign of something serious.\n\n### However, you should schedule an appointment with your healthcare team if you have pain that:\n- Accompanies unintended weight loss\n- Arises with swelling, redness on your back and fevers, which could indicate an infection\n- Causes weakness, numbness or tingling in one or both legs\n- Follows a fall, blow to your back or another injury\n- Happens during or after cancer treatment\n- Is constant or intense, especially at night or when you lie down\n- Occurs with new bowel or bladder control problems\n- Spreads down one or both legs, especially if the pain extends below your knee\n## How can you find relief from back pain?\nAlthough you may want to head to the couch when you're hurting, continued light activity and stretching can help in recovery.\n\nDoing regular activities and even light exercise is all right unless the activity worsens the pain. Recovering from an injury means a gradual increase in activity. Listen to your body and try to keep moving.\n\nAvoid actions that further stress your back, such as bending over to tie your shoes, twisting your entire body, bending from your waist or performing high-impact exercises.\n\nRest, applying heat to the affected areas and over-the-counter pain medications, such as ibuprofen, naproxen or acetaminophen, might be enough to ease the pain. If your pain isn't better after several weeks, you may need to see your healthcare professional for an evaluation.\n\n## How can back pain be prevented?\nThe best way to avoid back pain is to prevent it by taking good care of your back.\n\n### Recommended activities include:\n- **Exercise.**  \n   Walking, swimming and other low-impact aerobic activities can strengthen your back.\n- **Build muscle strength and flexibility.**  \n   Stretching your back and strengthening your back and core muscles can support and protect your back. Plank holds and push-ups are good ways to help build your core.\n- **Sit, stand and lift correctly.**  \n   Avoid slouching and standing or sitting in one position for too long. When you need to lift something heavy, lift from your legs, not your back.\n- **Maintain a healthy weight.**  \n   Carrying extra pounds strains back muscles.\n- **If you smoke, quit.**  \n   Smoking reduces blood flow through the smaller blood vessels throughout your body and can reduce your body's ability to heal injuries.\n## Next steps\n- Find a [spine care specialist near you](https:\/\/www.mayoclinichealthsystem.org\/providers?service=Spine%20Care \"Opens in same window.\").\n- Download an infographic with [tips for managing back pain](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/national-files\/documents\/hometown-health\/2019\/back-pain-infographic.pdf?sc_lang=en&hash=849E7B9C9132C1BF1B61BD7528C25FEA \"Opens in a new window.\").\n- Read [eight common myths about back pain](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/what-is-spinal-fusion-and-does-it-work \"Opens in same window.\").\n- Watch a video about the common complaint of back pain:\n\n[*Meghan E. Murphy, M.D.*](https:\/\/www.mayoclinichealthsystem.org\/providers\/meghan-murphy-md \"Opens in same window.\")*, is a neurosurgeon in [Spine Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/spine-care \"Opens in same window.\") in [Eau Claire](https:\/\/www.mayoclinichealthsystem.org\/locations\/eau-claire \"Opens in same window.\"), Wisconsin.*\n\nTopics in this Post\n\n- [Back Pain](https:\/\/www.mayoclinichealthsystem.org\/topics\/back-pain)\n- [Neurosurgery](https:\/\/www.mayoclinichealthsystem.org\/topics\/neurosurgery)\n- [Pain Relief](https:\/\/www.mayoclinichealthsystem.org\/topics\/pain-relief)\n\n## Related Posts\n[![Florist arranging hydrangea blossoms](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/national-files\/images\/hometown-health\/2023\/florist-arranging-hydrangea-blossoms.jpg?sc_lang=en&la=en&h=370&w=660&hash=F4ABCE335068C2FF6CB4EB242EAC9F4B)](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/pain-in-the-back-spinal-arthritis)  [Pain in the back: Spinal arthritis](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/pain-in-the-back-spinal-arthritis)\n\n[![Looking out a window](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/national-files\/images\/hometown-health\/2021\/looking-out-a-window.jpg?sc_lang=en&la=en&h=370&w=660&hash=C4BFEFD089169904BD55E5C91A5B5557)](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/6-most-common-types-of-chronic-pain-treated-by-neurosurgeons)  [5 most common types of chronic pain treated by neurosurgeons](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/6-most-common-types-of-chronic-pain-treated-by-neurosurgeons)\n\n[![Wearing safety vest holding back](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/national-files\/images\/hometown-health\/2023\/wearing-safety-vest-holding-back.jpg?sc_lang=en&la=en&h=370&w=660&hash=8EF4F78578A3A8637E7C992EB602D055)](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/8-common-myths-about-back-pain)  [8 common myths about back pain](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/8-common-myths-about-back-pain)\n\nMayo Clinic Health System\n\n[About Us](https:\/\/www.mayoclinichealthsystem.org\/about-us)\n\n[Careers](https:\/\/www.mayoclinichealthsystem.org\/careers)\n\n[Volunteer](https:\/\/www.mayoclinichealthsystem.org\/volunteer)\n\n[Donate](https:\/\/www.mayoclinichealthsystem.org\/donate)\n\n[Contact Us](https:\/\/www.mayoclinichealthsystem.org\/contact-us)\n\nPatient Care\n\n[Patients & Visitors](https:\/\/www.mayoclinichealthsystem.org\/for-patients-and-visitors)\n\n[Classes & Events](https:\/\/www.mayoclinichealthsystem.org\/classes-and-events)\n\n[Mayo Clinic Connect](https:\/\/connect.mayoclinic.org\/?utm_source=mayoclinichealthsystem.org&utm_medium=referral&utm_campaign=footer)\n\n[Mayo Clinic](https:\/\/mayoclinic.org\/)\n\nResources\n\n[Referrals](https:\/\/www.mayoclinichealthsystem.org\/referrals)\n\n[Community Resources](https:\/\/www.mayoclinichealthsystem.org\/communityresources)\n\n[Financial Assistance](https:\/\/www.mayoclinichealthsystem.org\/financial-assistance)\n\n[Price Transparency](https:\/\/www.mayoclinichealthsystem.org\/for-patients-and-visitors\/price-transparency)\n\nCompliance\n\n[Notice of Nondiscrimination](https:\/\/mcforms.mayo.edu\/mc2500-mc2599\/mc2570-61.pdf)\n\n[Notice of Privacy Practices](http:\/\/www.mayo.edu\/pmts\/mc5200-mc5299\/mc5256-01.pdf)\n\n[No Surprises Act](https:\/\/www.mayoclinic.org\/billing-insurance\/no-surprises-act)\n\n[Terms of Use](https:\/\/www.mayoclinichealthsystem.org\/terms-of-use)\n\n[Manage Cookie](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/back-pain-self-care-tips#\/)\n\n[Privacy Policy](https:\/\/www.mayoclinic.org\/about-this-site\/privacy-policy)\n\n© 2018 - 2026 Mayo Clinic Health System","attrs_readable_markdown":"When it comes to back pain, there's good news and bad news.\n\nThe good news is that back pain is rarely a sign of something serious and is often relatively short-lived. The bad news is that it's a common ailment for many adults. About 80% of adults experience pain in their back at some point in their lives.\n\nNearly 90% of back pain cases are temporary, and people make a full functional recovery within 12 weeks of the onset of their symptoms.\n\n## What causes back pain?\n### Some of the most common causes of back pain include:\n#### Arthritis\nLower back pain often is caused by osteoarthritis, or wear-and-tear arthritis, the most common type. Just as arthritis affects your knees, hips, wrists and shoulders, it also affects your spine. The spine has over 30 segments, each with four joints and discs, that can develop arthritis.\n\nThe joints in your back can swell and become larger, similar to the symptoms of arthritis in the knuckles of the hand. This inflammation and enlargement can lead to a narrowing of the space around the spinal cord or nerve roots, a condition called spinal stenosis.\n\nAlso, cartilage degenerates as you age, so bone-on-bone joint movement can cause pain with movement.\n\n#### Bulging or ruptured disks\nDisks are the cushioning between the bones in your spine that absorb impact, similar to the suspension on your car or a mountain bike. Disks can bulge or rupture and press on a nerve. Also, they can degenerate with time and lose the ability to provide cushion for average day-to-day impact, which can result in back pain.\n\n#### Muscle or ligament strain\nRepeatedly lifting heavy objects or twisting your back quickly can strain muscles and spinal ligaments. Carrying extra weight can strain your back, leading to pain.\n\nIt's not always possible to pinpoint a reason for back pain. Back pain can sometimes be tracked to muscle strain from a fall or lifting something heavy. More commonly, people can't tie their pain to any specific activity or event.\n\n## When should you seek care for back pain?\nRarely, back pain may be a sign of something serious.\n\n### However, you should schedule an appointment with your healthcare team if you have pain that:\n- Accompanies unintended weight loss\n- Arises with swelling, redness on your back and fevers, which could indicate an infection\n- Causes weakness, numbness or tingling in one or both legs\n- Follows a fall, blow to your back or another injury\n- Happens during or after cancer treatment\n- Is constant or intense, especially at night or when you lie down\n- Occurs with new bowel or bladder control problems\n- Spreads down one or both legs, especially if the pain extends below your knee\n## How can you find relief from back pain?\nAlthough you may want to head to the couch when you're hurting, continued light activity and stretching can help in recovery.\n\nDoing regular activities and even light exercise is all right unless the activity worsens the pain. Recovering from an injury means a gradual increase in activity. Listen to your body and try to keep moving.\n\nAvoid actions that further stress your back, such as bending over to tie your shoes, twisting your entire body, bending from your waist or performing high-impact exercises.\n\nRest, applying heat to the affected areas and over-the-counter pain medications, such as ibuprofen, naproxen or acetaminophen, might be enough to ease the pain. If your pain isn't better after several weeks, you may need to see your healthcare professional for an evaluation.\n\n## How can back pain be prevented?\nThe best way to avoid back pain is to prevent it by taking good care of your back.\n\n### Recommended activities include:\n- **Exercise.**  \n   Walking, swimming and other low-impact aerobic activities can strengthen your back.\n- **Build muscle strength and flexibility.**  \n   Stretching your back and strengthening your back and core muscles can support and protect your back. Plank holds and push-ups are good ways to help build your core.\n- **Sit, stand and lift correctly.**  \n   Avoid slouching and standing or sitting in one position for too long. When you need to lift something heavy, lift from your legs, not your back.\n- **Maintain a healthy weight.**  \n   Carrying extra pounds strains back muscles.\n- **If you smoke, quit.**  \n   Smoking reduces blood flow through the smaller blood vessels throughout your body and can reduce your body's ability to heal injuries.\n## Next steps\n- Find a [spine care specialist near you](https:\/\/www.mayoclinichealthsystem.org\/providers?service=Spine%20Care \"Opens in same window.\").\n- Download an infographic with [tips for managing back pain](https:\/\/www.mayoclinichealthsystem.org\/-\/media\/national-files\/documents\/hometown-health\/2019\/back-pain-infographic.pdf?sc_lang=en&hash=849E7B9C9132C1BF1B61BD7528C25FEA \"Opens in a new window.\").\n- Read [eight common myths about back pain](https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/what-is-spinal-fusion-and-does-it-work \"Opens in same window.\").\n- Watch a video about the common complaint of back pain:\n\n[*Meghan E. Murphy, M.D.*](https:\/\/www.mayoclinichealthsystem.org\/providers\/meghan-murphy-md \"Opens in same window.\")*, is a neurosurgeon in [Spine Care](https:\/\/www.mayoclinichealthsystem.org\/services-and-treatments\/spine-care \"Opens in same window.\") in [Eau Claire](https:\/\/www.mayoclinichealthsystem.org\/locations\/eau-claire \"Opens in same window.\"), Wisconsin.*","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

8 hours ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/back-pain-self-care-tips
Last Crawled	2026-04-17 04:50:45 (8 hours ago)
First Indexed	2021-09-09 14:14:06 (4 years ago)
HTTP Status Code	200
Meta Title	Back pain basics and self-care tips - Mayo Clinic Health System
Meta Description	About 80% of adults experience pain in their back at some point. Determining the cause can help you find relief and prevent future pain.
Meta Canonical	null
Boilerpipe Text	When it comes to back pain, there's good news and bad news. The good news is that back pain is rarely a sign of something serious and is often relatively short-lived. The bad news is that it's a common ailment for many adults. About 80% of adults experience pain in their back at some point in their lives. Nearly 90% of back pain cases are temporary, and people make a full functional recovery within 12 weeks of the onset of their symptoms. What causes back pain? Some of the most common causes of back pain include: Arthritis Lower back pain often is caused by osteoarthritis, or wear-and-tear arthritis, the most common type. Just as arthritis affects your knees, hips, wrists and shoulders, it also affects your spine. The spine has over 30 segments, each with four joints and discs, that can develop arthritis. The joints in your back can swell and become larger, similar to the symptoms of arthritis in the knuckles of the hand. This inflammation and enlargement can lead to a narrowing of the space around the spinal cord or nerve roots, a condition called spinal stenosis. Also, cartilage degenerates as you age, so bone-on-bone joint movement can cause pain with movement. Bulging or ruptured disks Disks are the cushioning between the bones in your spine that absorb impact, similar to the suspension on your car or a mountain bike. Disks can bulge or rupture and press on a nerve. Also, they can degenerate with time and lose the ability to provide cushion for average day-to-day impact, which can result in back pain. Muscle or ligament strain Repeatedly lifting heavy objects or twisting your back quickly can strain muscles and spinal ligaments. Carrying extra weight can strain your back, leading to pain. It's not always possible to pinpoint a reason for back pain. Back pain can sometimes be tracked to muscle strain from a fall or lifting something heavy. More commonly, people can't tie their pain to any specific activity or event. When should you seek care for back pain? Rarely, back pain may be a sign of something serious. However, you should schedule an appointment with your healthcare team if you have pain that: Accompanies unintended weight loss Arises with swelling, redness on your back and fevers, which could indicate an infection Causes weakness, numbness or tingling in one or both legs Follows a fall, blow to your back or another injury Happens during or after cancer treatment Is constant or intense, especially at night or when you lie down Occurs with new bowel or bladder control problems Spreads down one or both legs, especially if the pain extends below your knee How can you find relief from back pain? Although you may want to head to the couch when you're hurting, continued light activity and stretching can help in recovery. Doing regular activities and even light exercise is all right unless the activity worsens the pain. Recovering from an injury means a gradual increase in activity. Listen to your body and try to keep moving. Avoid actions that further stress your back, such as bending over to tie your shoes, twisting your entire body, bending from your waist or performing high-impact exercises. Rest, applying heat to the affected areas and over-the-counter pain medications, such as ibuprofen, naproxen or acetaminophen, might be enough to ease the pain. If your pain isn't better after several weeks, you may need to see your healthcare professional for an evaluation. How can back pain be prevented? The best way to avoid back pain is to prevent it by taking good care of your back. Recommended activities include: Exercise. Walking, swimming and other low-impact aerobic activities can strengthen your back. Build muscle strength and flexibility. Stretching your back and strengthening your back and core muscles can support and protect your back. Plank holds and push-ups are good ways to help build your core. Sit, stand and lift correctly. Avoid slouching and standing or sitting in one position for too long. When you need to lift something heavy, lift from your legs, not your back. Maintain a healthy weight. Carrying extra pounds strains back muscles. If you smoke, quit. Smoking reduces blood flow through the smaller blood vessels throughout your body and can reduce your body's ability to heal injuries. Next steps Find a spine care specialist near you . Download an infographic with tips for managing back pain . Read eight common myths about back pain . Watch a video about the common complaint of back pain: Meghan E. Murphy, M.D. , is a neurosurgeon in Spine Care in Eau Claire , Wisconsin.
Markdown	[Skip to main content](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/back-pain-self-care-tips#mainWrapper) - [Patient Portal](https://www.mayoclinichealthsystem.org/patient-online-services) - [Pay Bill](https://www.mayoclinichealthsystem.org/online-bill-pay) - [Request Appointment](https://www.mayoclinichealthsystem.org/request-appointment) [![MCHS\_Logo\_2024\_BLACK](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/shell/mchs_logo_2024_black.svg?sc_lang=en&la=en&hash=9616C300A7C446B6C8C2E70DE0158B32)](https://www.mayoclinichealthsystem.org/) - Specialties - [Cardiology (Heart)](https://www.mayoclinichealthsystem.org/services-and-treatments/cardiology) - [Gastroenterology & Hepatology (Digestive Care)](https://www.mayoclinichealthsystem.org/services-and-treatments/gastroenterology-and-hepatology) - [Neurosurgery](https://www.mayoclinichealthsystem.org/services-and-treatments/neurosurgery) - [Obstetrics & Gynecology (OB-GYN)](https://www.mayoclinichealthsystem.org/services-and-treatments/obstetrics-and-gynecology) - [Oncology (Cancer)](https://www.mayoclinichealthsystem.org/services-and-treatments/oncology) - [Orthopedics & Orthopedic Surgery (Bones)](https://www.mayoclinichealthsystem.org/services-and-treatments/orthopedic-surgery) - [Primary Care](https://www.mayoclinichealthsystem.org/services-and-treatments/primary-care) - [Spine Care](https://www.mayoclinichealthsystem.org/services-and-treatments/spine-care) - [Sports Medicine](https://www.mayoclinichealthsystem.org/services-and-treatments/sports-medicine) - [Virtual Care 24/7](https://www.mayoclinichealthsystem.org/services-and-treatments/virtual-care) [View all specialties](https://www.mayoclinichealthsystem.org/services-and-treatments) - [Providers](https://www.mayoclinichealthsystem.org/providers) - Locations ### Minnesota - [Albert Lea](https://www.mayoclinichealthsystem.org/locations/albert-lea) - [Austin](https://www.mayoclinichealthsystem.org/locations/austin) - [Blooming Prairie](https://www.mayoclinichealthsystem.org/locations/blooming-prairie) - [Butterfield](https://www.mayoclinichealthsystem.org/locations/butterfield) - [Cannon Falls](https://www.mayoclinichealthsystem.org/locations/cannon-falls) - [Fairmont](https://www.mayoclinichealthsystem.org/locations/fairmont) - [Faribault](https://www.mayoclinichealthsystem.org/locations/faribault) - [Lake City](https://www.mayoclinichealthsystem.org/locations/lake-city) - [Mankato](https://www.mayoclinichealthsystem.org/locations/mankato) - [New Prague](https://www.mayoclinichealthsystem.org/locations/new-prague) - [Northfield](https://www.mayoclinichealthsystem.org/locations/northfield) - [Owatonna](https://www.mayoclinichealthsystem.org/locations/owatonna) - [Plainview](https://www.mayoclinichealthsystem.org/locations/plainview) - [Red Wing](https://www.mayoclinichealthsystem.org/locations/red-wing) - [Sherburn](https://www.mayoclinichealthsystem.org/locations/sherburn) - [St. James](https://www.mayoclinichealthsystem.org/locations/st-james) - [Waseca](https://www.mayoclinichealthsystem.org/locations/waseca) - [Zumbrota](https://www.mayoclinichealthsystem.org/locations/zumbrota) ### Wisconsin - [Arcadia](https://www.mayoclinichealthsystem.org/locations/arcadia) - [Barron](https://www.mayoclinichealthsystem.org/locations/barron) - [Bloomer](https://www.mayoclinichealthsystem.org/locations/bloomer) - [Chetek](https://www.mayoclinichealthsystem.org/locations/chetek) - [Chippewa Falls](https://www.mayoclinichealthsystem.org/locations/chippewa-falls) - [Eau Claire](https://www.mayoclinichealthsystem.org/locations/eau-claire) - [Ellsworth](https://www.mayoclinichealthsystem.org/locations/ellsworth) - [Glenwood City](https://www.mayoclinichealthsystem.org/locations/glenwood-city) - [Holmen](https://www.mayoclinichealthsystem.org/locations/holmen) - [La Crosse](https://www.mayoclinichealthsystem.org/locations/la-crosse) - [Menomonie](https://www.mayoclinichealthsystem.org/locations/menomonie) - [Mondovi](https://www.mayoclinichealthsystem.org/locations/mondovi) - [Onalaska](https://www.mayoclinichealthsystem.org/locations/onalaska) - [Osseo](https://www.mayoclinichealthsystem.org/locations/osseo) - [Prairie du Chien](https://www.mayoclinichealthsystem.org/locations/prairie-du-chien) - [Rice Lake](https://www.mayoclinichealthsystem.org/locations/rice-lake) - [Sparta](https://www.mayoclinichealthsystem.org/locations/sparta) - [Tomah](https://www.mayoclinichealthsystem.org/locations/tomah) ![mchsmap](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/shell/mchsmap.png?sc_lang=en&la=en&h=306&w=306&hash=CBB722D29D6D77FC08AA8ADFE5F31FF2) [Map view](https://www.mayoclinichealthsystem.org/find-a-location) - Ways to Get Care - ![VirtualCare](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/components/care-options/virtualcare.jpg?sc_lang=en&la=en&h=80&w=80&hash=7752304F8E02A29F4BA939EA7DAE3176) [Virtual Care](https://www.mayoclinichealthsystem.org/services-and-treatments/virtual-care) - ![SameDayCare](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/components/care-options/samedaycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=3C146D642AB1489AD53394C207039A80) [Same-Day Care](https://www.mayoclinichealthsystem.org/same-day-care) - ![PrimaryCare](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/components/care-options/primarycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=CCF028070E1321A5BC827A7AEDDC6116) [Primary Care](https://www.mayoclinichealthsystem.org/services-and-treatments/primary-care) - ![SpecialtyCare](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/components/care-options/specialtycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=7C6C4B19366E83865F8C5E0ACC4711BC) [Specialty Care](https://www.mayoclinichealthsystem.org/services-and-treatments) - [View all care options](https://www.mayoclinichealthsystem.org/ways-to-get-care) - Financial Resources - ![PrimaryCare](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/components/care-options/primarycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=CCF028070E1321A5BC827A7AEDDC6116) [Billing & Insurance](https://www.mayoclinichealthsystem.org/billing-insurance) - ![SameDayCare](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/components/care-options/samedaycare.jpg?sc_lang=en&la=en&h=80&w=80&hash=3C146D642AB1489AD53394C207039A80) [Financial Assistance](https://www.mayoclinichealthsystem.org/financial-assistance) - ![VirtualCare](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/components/care-options/virtualcare.jpg?sc_lang=en&la=en&h=80&w=80&hash=7752304F8E02A29F4BA939EA7DAE3176) [Price Transparency](https://www.mayoclinichealthsystem.org/for-patients-and-visitors/price-transparency) - Health & Wellness Resources - [Hometown Health](https://www.mayoclinichealthsystem.org/hometown-health) - [Classes & Events](https://www.mayoclinichealthsystem.org/classes-and-events) - [Self-guided wellness programs](https://www.mayoclinichealthsystem.org/wellness) - [Mayo Clinic Connect](https://connect.mayoclinic.org/?utm_source=mayoclinichealthsystem.org&utm_medium=referral&utm_campaign=footer) - [Community Resources](https://www.mayoclinichealthsystem.org/communityresources) - [Patient Portal](https://www.mayoclinichealthsystem.org/patient-online-services) - [Pay Bill](https://www.mayoclinichealthsystem.org/online-bill-pay) - [Request Appointment](https://www.mayoclinichealthsystem.org/request-appointment) [![MCHS\_Logo\_2024\_BLACK](https://www.mayoclinichealthsystem.org/-/media/health-system-internet/shell/mchs_logo_2024_black.svg?sc_lang=en&la=en&hash=9616C300A7C446B6C8C2E70DE0158B32)](https://www.mayoclinichealthsystem.org/) Close search ###### Search Mayo Clinic Health System Close - Specialties - [Cardiology (Heart)](https://www.mayoclinichealthsystem.org/services-and-treatments/cardiology) - [Gastroenterology & Hepatology (Digestive Care)](https://www.mayoclinichealthsystem.org/services-and-treatments/gastroenterology-and-hepatology) - [Neurosurgery](https://www.mayoclinichealthsystem.org/services-and-treatments/neurosurgery) - [Obstetrics & Gynecology (OB-GYN)](https://www.mayoclinichealthsystem.org/services-and-treatments/obstetrics-and-gynecology) - [Oncology (Cancer)](https://www.mayoclinichealthsystem.org/services-and-treatments/oncology) - [Orthopedics & Orthopedic Surgery (Bones)](https://www.mayoclinichealthsystem.org/services-and-treatments/orthopedic-surgery) - [Primary Care](https://www.mayoclinichealthsystem.org/services-and-treatments/primary-care) - [Spine Care](https://www.mayoclinichealthsystem.org/services-and-treatments/spine-care) - [Sports Medicine](https://www.mayoclinichealthsystem.org/services-and-treatments/sports-medicine) - [Virtual Care 24/7](https://www.mayoclinichealthsystem.org/services-and-treatments/virtual-care) - [View all specialties](https://www.mayoclinichealthsystem.org/services-and-treatments) - [Providers](https://www.mayoclinichealthsystem.org/providers) - Locations - [Albert Lea](https://www.mayoclinichealthsystem.org/locations/albert-lea) - [Austin](https://www.mayoclinichealthsystem.org/locations/austin) - [Blooming Prairie](https://www.mayoclinichealthsystem.org/locations/blooming-prairie) - [Butterfield](https://www.mayoclinichealthsystem.org/locations/butterfield) - [Cannon Falls](https://www.mayoclinichealthsystem.org/locations/cannon-falls) - [Fairmont](https://www.mayoclinichealthsystem.org/locations/fairmont) - [Faribault](https://www.mayoclinichealthsystem.org/locations/faribault) - [Lake City](https://www.mayoclinichealthsystem.org/locations/lake-city) - [Mankato](https://www.mayoclinichealthsystem.org/locations/mankato) - [New Prague](https://www.mayoclinichealthsystem.org/locations/new-prague) - [Northfield](https://www.mayoclinichealthsystem.org/locations/northfield) - [Owatonna](https://www.mayoclinichealthsystem.org/locations/owatonna) - [Plainview](https://www.mayoclinichealthsystem.org/locations/plainview) - [Red Wing](https://www.mayoclinichealthsystem.org/locations/red-wing) - [Sherburn](https://www.mayoclinichealthsystem.org/locations/sherburn) - [St. James](https://www.mayoclinichealthsystem.org/locations/st-james) - [Waseca](https://www.mayoclinichealthsystem.org/locations/waseca) - [Zumbrota](https://www.mayoclinichealthsystem.org/locations/zumbrota) - [Arcadia](https://www.mayoclinichealthsystem.org/locations/arcadia) - [Barron](https://www.mayoclinichealthsystem.org/locations/barron) - [Bloomer](https://www.mayoclinichealthsystem.org/locations/bloomer) - [Chetek](https://www.mayoclinichealthsystem.org/locations/chetek) - [Chippewa Falls](https://www.mayoclinichealthsystem.org/locations/chippewa-falls) - [Eau Claire](https://www.mayoclinichealthsystem.org/locations/eau-claire) - [Ellsworth](https://www.mayoclinichealthsystem.org/locations/ellsworth) - [Glenwood City](https://www.mayoclinichealthsystem.org/locations/glenwood-city) - [Holmen](https://www.mayoclinichealthsystem.org/locations/holmen) - [La Crosse](https://www.mayoclinichealthsystem.org/locations/la-crosse) - [Menomonie](https://www.mayoclinichealthsystem.org/locations/menomonie) - [Mondovi](https://www.mayoclinichealthsystem.org/locations/mondovi) - [Onalaska](https://www.mayoclinichealthsystem.org/locations/onalaska) - [Osseo](https://www.mayoclinichealthsystem.org/locations/osseo) - [Prairie du Chien](https://www.mayoclinichealthsystem.org/locations/prairie-du-chien) - [Rice Lake](https://www.mayoclinichealthsystem.org/locations/rice-lake) - [Sparta](https://www.mayoclinichealthsystem.org/locations/sparta) - [Tomah](https://www.mayoclinichealthsystem.org/locations/tomah) - [Map view](https://www.mayoclinichealthsystem.org/find-a-location) - Ways to Get Care - [Virtual Care](https://www.mayoclinichealthsystem.org/services-and-treatments/virtual-care) - [Same-Day Care](https://www.mayoclinichealthsystem.org/same-day-care) - [Primary Care](https://www.mayoclinichealthsystem.org/services-and-treatments/primary-care) - [Specialty Care](https://www.mayoclinichealthsystem.org/services-and-treatments) - [View all care options](https://www.mayoclinichealthsystem.org/ways-to-get-care) - Financial Resources - [Billing & Insurance](https://www.mayoclinichealthsystem.org/billing-insurance) - [Financial Assistance](https://www.mayoclinichealthsystem.org/financial-assistance) - [Price Transparency](https://www.mayoclinichealthsystem.org/for-patients-and-visitors/price-transparency) - Health & Wellness Resources - [Hometown Health](https://www.mayoclinichealthsystem.org/hometown-health) - [Classes & Events](https://www.mayoclinichealthsystem.org/classes-and-events) - [Self-guided wellness programs](https://www.mayoclinichealthsystem.org/wellness) - [Mayo Clinic Connect](https://connect.mayoclinic.org/?utm_source=mayoclinichealthsystem.org&utm_medium=referral&utm_campaign=footer) - [Community Resources](https://www.mayoclinichealthsystem.org/communityresources) ##### Posted By ![Meghan Murphy MD](https://www.mayoclinichealthsystem.org/-/media/shared-files/images/medical-professionals/full/mankato/meghan-murphy-md.jpg?sc_lang=en&la=en&h=60&w=60&hash=B2FBCBECAB3067CB452421FFF6CAB4CB) [Meghan Murphy, M.D.](https://www.mayoclinichealthsystem.org/providers/meghan-murphy-md) #### Neurosurgery, Spine Care ## Recent Posts - [![Pet therapy dog](https://www.mayoclinichealthsystem.org/-/media/national-files/images/hometown-health/2022/pet-therapy-dog.jpg?sc_lang=en&la=en&h=370&w=660&hash=5054CE6757765592FD3202D58DA0A7D0)](https://www.mayoclinichealthsystem.org/hometown-health/transforming-healthcare/wagging-tail-and-puppy-eyes-bring-comfort) Transforming Healthcare [Wagging tail, puppy eyes bring comfort](https://www.mayoclinichealthsystem.org/hometown-health/transforming-healthcare/wagging-tail-and-puppy-eyes-bring-comfort) September 17, 2025 - [![Wearing safety vest holding back](https://www.mayoclinichealthsystem.org/-/media/national-files/images/hometown-health/2023/wearing-safety-vest-holding-back.jpg?sc_lang=en&la=en&h=370&w=660&hash=8EF4F78578A3A8637E7C992EB602D055)](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/8-common-myths-about-back-pain) Speaking of Health [8 common myths about back pain](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/8-common-myths-about-back-pain) July 28, 2023 - [![Crouching while flower gardening](https://www.mayoclinichealthsystem.org/-/media/national-files/images/hometown-health/2022/crouching-while-flower-gardening.jpg?sc_lang=en&la=en&h=370&w=660&hash=3A6BDD21917AF9D9C8013350A9337F66)](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/9-questions-to-ask-your-spine-surgeon) Speaking of Health [9 questions to ask your spine surgeon](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/9-questions-to-ask-your-spine-surgeon) June 08, 2022 Featured Topics - [Behavioral Health](https://www.mayoclinichealthsystem.org/topics/behavioral-health) - [Cancer](https://www.mayoclinichealthsystem.org/topics/cancer) - [Children's Health (Pediatrics)](https://www.mayoclinichealthsystem.org/topics/childrens-health-pediatrics) - [Exercise and Fitness](https://www.mayoclinichealthsystem.org/topics/exercise-and-fitness) - [Heart Health](https://www.mayoclinichealthsystem.org/topics/heart-health) - [Men's Health](https://www.mayoclinichealthsystem.org/topics/mens-health) - [Neurosurgery](https://www.mayoclinichealthsystem.org/topics/neurosurgery) - [Obstetrics and Gynecology](https://www.mayoclinichealthsystem.org/topics/obstetrics-and-gynecology) - [Orthopedic Health](https://www.mayoclinichealthsystem.org/topics/orthopedic-health) - [Weight-loss (Bariatric) Surgery](https://www.mayoclinichealthsystem.org/topics/weight-loss-and-bariatric-surgery) - [Women's Health](https://www.mayoclinichealthsystem.org/topics/womens-health) Speaking of Health Thursday, August 1, 2024 # Back pain basics and self-care tips Topics in this Post - [Back Pain](https://www.mayoclinichealthsystem.org/topics/back-pain) - [Neurosurgery](https://www.mayoclinichealthsystem.org/topics/neurosurgery) - [Pain Relief](https://www.mayoclinichealthsystem.org/topics/pain-relief) ![Stretching while sitting on yoga mat](https://www.mayoclinichealthsystem.org/-/media/national-files/images/hometown-health/2021/stretching-while-sitting-on-yoga-mat.jpg?sc_lang=en&hash=E4415F6A699FD187392F0A287BEC84D1) When it comes to back pain, there's good news and bad news. The good news is that back pain is rarely a sign of something serious and is often relatively short-lived. The bad news is that it's a common ailment for many adults. About 80% of adults experience pain in their back at some point in their lives. Nearly 90% of back pain cases are temporary, and people make a full functional recovery within 12 weeks of the onset of their symptoms. ## What causes back pain? ### Some of the most common causes of back pain include: #### Arthritis Lower back pain often is caused by osteoarthritis, or wear-and-tear arthritis, the most common type. Just as arthritis affects your knees, hips, wrists and shoulders, it also affects your spine. The spine has over 30 segments, each with four joints and discs, that can develop arthritis. The joints in your back can swell and become larger, similar to the symptoms of arthritis in the knuckles of the hand. This inflammation and enlargement can lead to a narrowing of the space around the spinal cord or nerve roots, a condition called spinal stenosis. Also, cartilage degenerates as you age, so bone-on-bone joint movement can cause pain with movement. #### Bulging or ruptured disks Disks are the cushioning between the bones in your spine that absorb impact, similar to the suspension on your car or a mountain bike. Disks can bulge or rupture and press on a nerve. Also, they can degenerate with time and lose the ability to provide cushion for average day-to-day impact, which can result in back pain. #### Muscle or ligament strain Repeatedly lifting heavy objects or twisting your back quickly can strain muscles and spinal ligaments. Carrying extra weight can strain your back, leading to pain. It's not always possible to pinpoint a reason for back pain. Back pain can sometimes be tracked to muscle strain from a fall or lifting something heavy. More commonly, people can't tie their pain to any specific activity or event. ## When should you seek care for back pain? Rarely, back pain may be a sign of something serious. ### However, you should schedule an appointment with your healthcare team if you have pain that: - Accompanies unintended weight loss - Arises with swelling, redness on your back and fevers, which could indicate an infection - Causes weakness, numbness or tingling in one or both legs - Follows a fall, blow to your back or another injury - Happens during or after cancer treatment - Is constant or intense, especially at night or when you lie down - Occurs with new bowel or bladder control problems - Spreads down one or both legs, especially if the pain extends below your knee ## How can you find relief from back pain? Although you may want to head to the couch when you're hurting, continued light activity and stretching can help in recovery. Doing regular activities and even light exercise is all right unless the activity worsens the pain. Recovering from an injury means a gradual increase in activity. Listen to your body and try to keep moving. Avoid actions that further stress your back, such as bending over to tie your shoes, twisting your entire body, bending from your waist or performing high-impact exercises. Rest, applying heat to the affected areas and over-the-counter pain medications, such as ibuprofen, naproxen or acetaminophen, might be enough to ease the pain. If your pain isn't better after several weeks, you may need to see your healthcare professional for an evaluation. ## How can back pain be prevented? The best way to avoid back pain is to prevent it by taking good care of your back. ### Recommended activities include: - Exercise. Walking, swimming and other low-impact aerobic activities can strengthen your back. - Build muscle strength and flexibility. Stretching your back and strengthening your back and core muscles can support and protect your back. Plank holds and push-ups are good ways to help build your core. - Sit, stand and lift correctly. Avoid slouching and standing or sitting in one position for too long. When you need to lift something heavy, lift from your legs, not your back. - Maintain a healthy weight. Carrying extra pounds strains back muscles. - If you smoke, quit. Smoking reduces blood flow through the smaller blood vessels throughout your body and can reduce your body's ability to heal injuries. ## Next steps - Find a [spine care specialist near you](https://www.mayoclinichealthsystem.org/providers?service=Spine%20Care "Opens in same window."). - Download an infographic with [tips for managing back pain](https://www.mayoclinichealthsystem.org/-/media/national-files/documents/hometown-health/2019/back-pain-infographic.pdf?sc_lang=en&hash=849E7B9C9132C1BF1B61BD7528C25FEA "Opens in a new window."). - Read [eight common myths about back pain](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/what-is-spinal-fusion-and-does-it-work "Opens in same window."). - Watch a video about the common complaint of back pain: [Meghan E. Murphy, M.D.](https://www.mayoclinichealthsystem.org/providers/meghan-murphy-md "Opens in same window."), is a neurosurgeon in [Spine Care](https://www.mayoclinichealthsystem.org/services-and-treatments/spine-care "Opens in same window.") in [Eau Claire](https://www.mayoclinichealthsystem.org/locations/eau-claire "Opens in same window."), Wisconsin. Topics in this Post - [Back Pain](https://www.mayoclinichealthsystem.org/topics/back-pain) - [Neurosurgery](https://www.mayoclinichealthsystem.org/topics/neurosurgery) - [Pain Relief](https://www.mayoclinichealthsystem.org/topics/pain-relief) ## Related Posts [![Florist arranging hydrangea blossoms](https://www.mayoclinichealthsystem.org/-/media/national-files/images/hometown-health/2023/florist-arranging-hydrangea-blossoms.jpg?sc_lang=en&la=en&h=370&w=660&hash=F4ABCE335068C2FF6CB4EB242EAC9F4B)](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/pain-in-the-back-spinal-arthritis) [Pain in the back: Spinal arthritis](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/pain-in-the-back-spinal-arthritis) [![Looking out a window](https://www.mayoclinichealthsystem.org/-/media/national-files/images/hometown-health/2021/looking-out-a-window.jpg?sc_lang=en&la=en&h=370&w=660&hash=C4BFEFD089169904BD55E5C91A5B5557)](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/6-most-common-types-of-chronic-pain-treated-by-neurosurgeons) [5 most common types of chronic pain treated by neurosurgeons](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/6-most-common-types-of-chronic-pain-treated-by-neurosurgeons) [![Wearing safety vest holding back](https://www.mayoclinichealthsystem.org/-/media/national-files/images/hometown-health/2023/wearing-safety-vest-holding-back.jpg?sc_lang=en&la=en&h=370&w=660&hash=8EF4F78578A3A8637E7C992EB602D055)](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/8-common-myths-about-back-pain) [8 common myths about back pain](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/8-common-myths-about-back-pain) Mayo Clinic Health System [About Us](https://www.mayoclinichealthsystem.org/about-us) [Careers](https://www.mayoclinichealthsystem.org/careers) [Volunteer](https://www.mayoclinichealthsystem.org/volunteer) [Donate](https://www.mayoclinichealthsystem.org/donate) [Contact Us](https://www.mayoclinichealthsystem.org/contact-us) Patient Care [Patients & Visitors](https://www.mayoclinichealthsystem.org/for-patients-and-visitors) [Classes & Events](https://www.mayoclinichealthsystem.org/classes-and-events) [Mayo Clinic Connect](https://connect.mayoclinic.org/?utm_source=mayoclinichealthsystem.org&utm_medium=referral&utm_campaign=footer) [Mayo Clinic](https://mayoclinic.org/) Resources [Referrals](https://www.mayoclinichealthsystem.org/referrals) [Community Resources](https://www.mayoclinichealthsystem.org/communityresources) [Financial Assistance](https://www.mayoclinichealthsystem.org/financial-assistance) [Price Transparency](https://www.mayoclinichealthsystem.org/for-patients-and-visitors/price-transparency) Compliance [Notice of Nondiscrimination](https://mcforms.mayo.edu/mc2500-mc2599/mc2570-61.pdf) [Notice of Privacy Practices](http://www.mayo.edu/pmts/mc5200-mc5299/mc5256-01.pdf) [No Surprises Act](https://www.mayoclinic.org/billing-insurance/no-surprises-act) [Terms of Use](https://www.mayoclinichealthsystem.org/terms-of-use) [Manage Cookie](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/back-pain-self-care-tips#/) [Privacy Policy](https://www.mayoclinic.org/about-this-site/privacy-policy) © 2018 - 2026 Mayo Clinic Health System
Readable Markdown	When it comes to back pain, there's good news and bad news. The good news is that back pain is rarely a sign of something serious and is often relatively short-lived. The bad news is that it's a common ailment for many adults. About 80% of adults experience pain in their back at some point in their lives. Nearly 90% of back pain cases are temporary, and people make a full functional recovery within 12 weeks of the onset of their symptoms. ## What causes back pain? ### Some of the most common causes of back pain include: #### Arthritis Lower back pain often is caused by osteoarthritis, or wear-and-tear arthritis, the most common type. Just as arthritis affects your knees, hips, wrists and shoulders, it also affects your spine. The spine has over 30 segments, each with four joints and discs, that can develop arthritis. The joints in your back can swell and become larger, similar to the symptoms of arthritis in the knuckles of the hand. This inflammation and enlargement can lead to a narrowing of the space around the spinal cord or nerve roots, a condition called spinal stenosis. Also, cartilage degenerates as you age, so bone-on-bone joint movement can cause pain with movement. #### Bulging or ruptured disks Disks are the cushioning between the bones in your spine that absorb impact, similar to the suspension on your car or a mountain bike. Disks can bulge or rupture and press on a nerve. Also, they can degenerate with time and lose the ability to provide cushion for average day-to-day impact, which can result in back pain. #### Muscle or ligament strain Repeatedly lifting heavy objects or twisting your back quickly can strain muscles and spinal ligaments. Carrying extra weight can strain your back, leading to pain. It's not always possible to pinpoint a reason for back pain. Back pain can sometimes be tracked to muscle strain from a fall or lifting something heavy. More commonly, people can't tie their pain to any specific activity or event. ## When should you seek care for back pain? Rarely, back pain may be a sign of something serious. ### However, you should schedule an appointment with your healthcare team if you have pain that: - Accompanies unintended weight loss - Arises with swelling, redness on your back and fevers, which could indicate an infection - Causes weakness, numbness or tingling in one or both legs - Follows a fall, blow to your back or another injury - Happens during or after cancer treatment - Is constant or intense, especially at night or when you lie down - Occurs with new bowel or bladder control problems - Spreads down one or both legs, especially if the pain extends below your knee ## How can you find relief from back pain? Although you may want to head to the couch when you're hurting, continued light activity and stretching can help in recovery. Doing regular activities and even light exercise is all right unless the activity worsens the pain. Recovering from an injury means a gradual increase in activity. Listen to your body and try to keep moving. Avoid actions that further stress your back, such as bending over to tie your shoes, twisting your entire body, bending from your waist or performing high-impact exercises. Rest, applying heat to the affected areas and over-the-counter pain medications, such as ibuprofen, naproxen or acetaminophen, might be enough to ease the pain. If your pain isn't better after several weeks, you may need to see your healthcare professional for an evaluation. ## How can back pain be prevented? The best way to avoid back pain is to prevent it by taking good care of your back. ### Recommended activities include: - Exercise. Walking, swimming and other low-impact aerobic activities can strengthen your back. - Build muscle strength and flexibility. Stretching your back and strengthening your back and core muscles can support and protect your back. Plank holds and push-ups are good ways to help build your core. - Sit, stand and lift correctly. Avoid slouching and standing or sitting in one position for too long. When you need to lift something heavy, lift from your legs, not your back. - Maintain a healthy weight. Carrying extra pounds strains back muscles. - If you smoke, quit. Smoking reduces blood flow through the smaller blood vessels throughout your body and can reduce your body's ability to heal injuries. ## Next steps - Find a [spine care specialist near you](https://www.mayoclinichealthsystem.org/providers?service=Spine%20Care "Opens in same window."). - Download an infographic with [tips for managing back pain](https://www.mayoclinichealthsystem.org/-/media/national-files/documents/hometown-health/2019/back-pain-infographic.pdf?sc_lang=en&hash=849E7B9C9132C1BF1B61BD7528C25FEA "Opens in a new window."). - Read [eight common myths about back pain](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/what-is-spinal-fusion-and-does-it-work "Opens in same window."). - Watch a video about the common complaint of back pain: [Meghan E. Murphy, M.D.](https://www.mayoclinichealthsystem.org/providers/meghan-murphy-md "Opens in same window."), is a neurosurgeon in [Spine Care](https://www.mayoclinichealthsystem.org/services-and-treatments/spine-care "Opens in same window.") in [Eau Claire](https://www.mayoclinichealthsystem.org/locations/eau-claire "Opens in same window."), Wisconsin.
Shard	171 (laksa)
Root Hash	10345317552531112171
Unparsed URL	org,mayoclinichealthsystem!www,/hometown-health/speaking-of-health/back-pain-self-care-tips s443