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Discover the latest insights and tips on physiotherapy, wellness, and health.
Discover the latest insights and tips on physiotherapy, wellness, and health.
Back pain is discomfort anywhere along the spine, from the neck to the lower back. In Nepal, long periods of sitting, riding motorbikes on rough roads, and heavy work all increase the risk. The good news is that most back pain has clear causes, and simple changes can help a lot.
Acute back pain starts suddenly and usually lasts less than six weeks. It often follows lifting something heavy, slipping, or a sudden, awkward movement. The pain can be severe but usually improves within a short time with rest.
Subacute back pain lasts from six to twelve weeks. It may start as sharp pain and then become a nagging ache that never fully settles.
This is the stage when seeing a doctor and changing habits can prevent long-term problems.
Chronic back pain lasts longer than three months. It often comes and goes or can be persistent and disrupt sleep and mood. It often has more than one cause, such as disc wear, arthritis, or old injuries.
Mechanical back pain comes from the muscles, ligaments, joints, or discs of the spine. It usually gets worse with certain positions or movements and better when you change posture or rest.
If your back hurts more after sitting all day or bending and lifting, it is likely mechanical.
Radicular pain happens when a nerve in the spine is irritated or compressed. A common example is sciatica, where pain shoots from the lower back into the leg. Tingling, numbness, or weakness are other signs that need medical attention.
Referred pain is felt in the back but comes from another area, such as the kidneys, abdomen, or pelvis. Kidney stones or some stomach and pelvic problems can cause this pattern.
Sudden severe back pain with fever, weight loss, or trouble passing urine always needs a proper checkup.
Slouching at a desk, leaning over a phone, or hunching while working places extra stress on the spine. Over time, poor posture weakens supporting muscles and overloads discs and joints.
Muscle strain is one of the most common causes of back pain. It happens when muscles or ligaments stretch too far or tear slightly. Lifting a heavy object, carrying a child on one hip, or moving furniture can trigger sudden pain and stiffness.
The discs between the bones of the spine act as shock absorbers. With age or injury, a disc can bulge or tear, called a herniated disc. If the disc presses on a nerve, it can cause back pain, leg pain, or both.
Arthritis is inflammation and wear of the joints. In the spine, it can narrow the space around the nerves and cause ongoing back pain and stiffness. People often notice that mornings feel stiff.
Osteoporosis makes bones thin and fragile. In the spine, weak bones can develop tiny fractures that cause sudden pain and a bent posture. Older adults and women after menopause are more at risk.
Falls, road accidents, sports injuries, or heavy work can damage bones, discs, or soft tissues in the back. Any back pain after a serious injury should be checked to rule out fractures or nerve damage.
Sitting or lying down for most of the day weakens the muscles that support your spine. An inactive lifestyle reduces blood flow to the back and makes joints and discs stiff.
Excess body weight puts extra load on the spine, especially in the lower back. This speeds up wear and tear on discs and joints and can make pain feel stronger.
Infections in the spine or nearby organs are less common but can be serious. They often have severe back pain along with fever, chills, or feeling very tired.
Tumors inside or near the spine, whether benign or cancerous, can press on nerves and bones and cause back pain. Warning signs include pain that is worse at night, unexplained weight loss, and weakness or numbness in the legs.
Keep your ears, shoulders, and hips in a straight line while sitting or standing. Use a chair with lower back support, and keep your feet flat on the floor. When using your phone, bring it toward eye level instead of bending your neck forward.
Exercise for at least 30 minutes of light or moderate activity most days. Walking or cycling are good choices that keep the joints moving without overloading the spine.
Your core muscles support the spine from the front and sides. Simple daily exercises like light planks and pull-ups can build strength. You can do them at home in a small space, without equipment.
When lifting, stand close to the object, bend your knees, and tighten your core. Use your leg muscles to rise and keep your back straight. If the load feels too heavy, split it, ask for help, or use tools like trolleys.
Arrange your workspace so your body stays in a neutral position. Your screen should be at eye level, your lower back supported, and your elbows close to your sides. If you ride a motorbike often, take regular breaks to stretch your neck, shoulders, and lower back.
A healthy weight reduces pressure on the spine and helps prevent many other health problems. Focus on regular meals with vegetables, fruits, whole grains, and lean protein.
Gentle stretching keeps muscles flexible and reduces stiffness. Focus on the back, hips, and hamstrings, which often become tight. Stretching for a few minutes in the morning and evening can make your back feel lighter.
Stress causes the muscles to tighten and can also add to pain. Deep breathing exercises, walking, music, praying, and meditating can relax the body. Good sleep and taking small breaks during the day also lowers stress.
Back pain is common, but it does not have to become a permanent part of life. Understanding the main causes helps you notice early warning signs and change habits before damage builds up.
If your pain is severe, lasts more than a few weeks, or comes with worrying symptoms, do not wait for it to settle on its own. Get a proper checkup and personalized plan.
For expert evaluation and trusted care, https://npwc.com.np/ is widely regarded as the best back pain treatment center in Nepal, with some of the best physicians in Kathmandu ready to help you return to comfortable, confident movement in everyday life.
Common causes include poor posture, muscle strain, disc problems, arthritis, injuries, excess weight, infections, osteoporosis, and long hours of sitting or heavy physical work.
Use proper posture, exercise regularly, strengthen core muscles, stretch daily, avoid lifting mistakes, maintain a healthy weight, reduce stress, and maintain an ergonomic workspace.
Maintain a neutral posture, avoid heavy lifting, wear comfortable shoes, use pillows for support while sleeping, do light stretching, try warm compresses, and consult your doctor.
Yes. A urinary tract infection can cause back pain when it affects the kidneys. Other symptoms may include fever, frequent urination, burning, nausea, and abdominal discomfort.
Hormonal changes, menstrual cramps, pregnancy, weak muscles, poor posture, osteoporosis, stress, pelvic conditions like endometriosis, and lifting or carrying heavy items can cause pain.
Poor posture, heavy breasts, weak shoulder muscles, long hours using phones or laptops, carrying heavy bags, stress, and sports injuries all contribute to upper back discomfort.
Back pain is treated by physiotherapists, orthopedic doctors, pain specialists, rheumatologists, and spine surgeons. For expert care in Kathmandu, https://npwc.com.np/ is highly recommended for advanced back pain treatment.
