Chronic back pain refers to persistent and ongoing discomfort or discomfort in the back that lasts for an extended period of time, typically for at least three months or more. It is a prevalent medical condition that affects millions of people worldwide and can significantly impact an individual’s quality of life.

The back is a complex structure consisting of bones, muscles, ligaments, and nerves that work together to support the body and facilitate movement. Chronic back pain can originate from various sources, including musculoskeletal problems, spinal abnormalities, nerve impingement, or underlying medical conditions.

Chronic back pain illustrated

Some common reasons behind Chronic back pain

Musculoskeletal causes of chronic back pain often involve the muscles, ligaments, and joints in the back. Strained muscles or ligaments, sprains, or muscle imbalances can lead to chronic discomfort. Poor posture, obesity, a lack of exercise, and repetitive activities can contribute to these issues.

Spinal abnormalities such as herniated discs, degenerative disc disease, spinal stenosis, or osteoarthritis can also cause such type of pain. These conditions may result in compression or irritation of the spinal nerves, leading to persistent pain.

Nerve-related causes of chronic back pain include conditions like sciatica, where the sciatic nerve becomes irritated or compressed, causing pain that radiates down the leg. Other nerve-related conditions, such as spinal cord compression or nerve root impingement, can also contribute to chronic pain in the back.

Furthermore, certain underlying medical conditions can manifest as chronic back pain. Conditions like fibromyalgia, rheumatoid arthritis, ankylosing spondylitis, or osteoporosis can all contribute to persistent discomfort in the back.

A sedentary lifestyle could be the culprit

Chronic back pain can significantly impact a person’s daily life. It can lead to physical limitations, reduced mobility, and difficulties in performing routine activities. Sleep disturbances, fatigue, and emotional distress are also commonly associated with chronic pain conditions.

These pains are increasingly affecting young people due to a combination of factors, including sedentary lifestyles, the rise of remote work cultures after COVID-19, and a lack of natural exercise or outdoor activities. These factors have created an environment where back pain has become more prevalent among the younger population.

One significant contributing factor is the sedentary lifestyle that many young people lead. With the advent of technology and the overindulgence of mobile phones, laptops, and other devices, a growing number of individuals spend extended periods in a seated position. Prolonged sitting puts excessive stress on the spine, leading to muscular imbalances, weakened core muscles, and postural issues that can contribute to back pain.

The work-from-home culture that became widespread during and after the COVID-19 pandemic has also played a role in the rise of chronic back pain among young people. Remote work often involves long hours spent sitting in front of a computer without proper ergonomics. Many individuals lack proper office setups at home, leading to poor posture, inadequate lumbar support, and improper positioning of computer screens. These factors can result in increased strain on the back and contribute to the development of chronic pain.

Furthermore, the lack of natural exercise or playing outdoor games has compounded the problem. Young people are spending less time engaging in physical activities and more time in sedentary pursuits indoors. The reduced opportunities for natural movement, such as walking, running, playing sports, or even spending time in nature, can lead to weakened muscles, decreased flexibility, and poor overall fitness. These factors make individuals more susceptible to back pain and related musculoskeletal issues.

The combination of a sedentary lifestyle, remote work culture, and lack of natural exercise creates a perfect storm for the development of chronic back pain in young people. The muscles in the back and core become weaker and less flexible, leading to increased stress on the spine. Poor posture, prolonged sitting, and improper ergonomics further exacerbate the problem, leading to chronic pain and discomfort.

Addressing the painful issues

Addressing these issues requires a multi-faceted approach. First and foremost, it is essential to prioritize physical activity and incorporate regular exercise into daily routines. Engaging in activities that promote core strength, flexibility, and overall fitness can help mitigate the negative effects of a sedentary lifestyle. This can include activities such as yoga, Pilates, strength training, or cardiovascular exercises.

Creating a conducive workspace at home is also crucial. Investing in an ergonomic chair, adjusting the height of the desk and computer screen, and maintaining proper posture while working can significantly reduce the strain on the back. Taking regular breaks to stretch, walk, or perform simple exercises throughout the day can also alleviate the pressure on the spine and prevent the development of chronic pain.

Additionally, reducing screen time and encouraging outdoor activities can help counteract the negative effects of excessive device usage. Spending time in nature, participating in outdoor sports or recreational activities, and finding ways to disconnect from technology can contribute to overall well-being and help maintain a healthy back.

Common causes of chronic back pain

Remedies for Chronic back Pain

Chronic back pain is a prevalent condition that can significantly impact a person’s quality of life. Understanding the common causes of such pain is essential for effective management and treatment. While the underlying causes can vary from person to person, several common factors contribute to the development of chronic back pain.

Muscle and Ligament Strain:

One of the most frequent causes of chronic back pain is muscle and ligament strain. Activities such as heavy lifting, sudden movements, or poor posture can strain the muscles and ligaments in the back, leading to chronic discomfort. Prolonged overuse of these muscles, such as repetitive motions or long hours of physical labor, can also contribute to chronic pain.

Herniated or Bulging Discs:

Intervertebral discs act as cushions between the vertebrae in the spine. Over time, these discs can degenerate or sustain damage, resulting in herniated or bulging discs. When the inner gel-like material of the disc protrudes or leaks out, it can put pressure on nearby nerves, causing chronic back pain.

Spinal Stenosis:

Spinal stenosis refers to the narrowing of the spinal canal, which houses the spinal cord and nerves. This narrowing can occur due to aging, osteoarthritis, or other degenerative conditions. When the spinal canal narrows, it can compress the nerves, leading to chronic pain in the back, buttocks, and legs.


Osteoarthritis is a degenerative joint disease that commonly affects the spine. It occurs when the protective cartilage between the vertebrae wears down, causing friction and inflammation. This can result in chronic back pain, stiffness, and limited mobility.


Scoliosis is a condition characterized by an abnormal sideways curvature of the spine. Depending on the severity, scoliosis can cause chronic back pain, particularly in cases where the curvature puts strain on the muscles and joints.

Poor Posture:

Maintaining proper posture is crucial for spinal alignment and overall back health. Prolonged periods of slouching or sitting with poor posture can strain the muscles and ligaments, leading to chronic pain. Similarly, incorrect lifting techniques or repetitive motions with improper posture can also contribute to chronic back pain.

Injuries and Trauma:

Back injuries, such as fractures, sprains, or strains, can cause long-lasting pain and contribute to chronic back pain. These injuries can result from accidents, falls, sports-related incidents, or other physical trauma.

Medical Conditions:

Certain medical conditions can manifest as chronic back pain. Examples include fibromyalgia, rheumatoid arthritis, ankylosing spondylitis, or osteoporosis. These conditions can lead to chronic pain in the back as a result of inflammation, joint damage, or bone density loss.


Excess weight can put additional stress on the spine, leading to these pain. The spine may become misaligned or strained due to the increased load, contributing to long-lasting discomfort.

Psychological Factors:

Emotional and psychological factors, such as stress, anxiety, or depression, can exacerbate chronic back pain. These factors can heighten the perception of pain and make it more challenging to manage.

It’s important to note that these common causes of chronic back pain often interact and can coexist in an individual. Determining the underlying cause or causes of these pain typically requires a comprehensive evaluation by a healthcare professional. Treatment approaches may involve a combination of pain management techniques, physical therapy, lifestyle modifications, and, in some cases, surgical interventions to address the specific cause and alleviate chronic back pain.

the nonsurgical techniques to Take Care Of chronic back pain

Non-surgical techniques play a crucial role in the management and treatment of chronic back pain. These approaches, such as physical therapy, mindfulness meditation, diet, and lifestyle modifications, can effectively alleviate pain, improve mobility, and enhance overall well-being.

#1. Physical Therapy:

Physical therapy is a cornerstone of non-surgical treatment for chronic back pain. A qualified physical therapist can develop a personalized exercise program to strengthen the muscles supporting the spine, improve flexibility, and correct posture. Physical therapy may include various techniques such as stretching, core strengthening exercises, aerobic conditioning, and manual therapy. By addressing muscle imbalances, improving posture, and enhancing overall fitness, physical therapy can alleviate pain and promote long-term recovery.

#2. Mindfulness Meditation:

Mindfulness meditation is a practice that involves focusing attention on the present moment without judgment. It can help individuals with chronic back pain manage their symptoms by reducing stress, anxiety, and the emotional impact of pain. By cultivating mindfulness, individuals can develop a greater awareness of their bodies, learn to observe sensations without reacting to them and develop a more accepting and compassionate attitude toward their pain. Research has shown that mindfulness meditation can reduce pain intensity, improve coping mechanisms, and enhance overall well-being in individuals with chronic pain, including back pain.

Meditation and mindfulness

#3. Diet:

While diet alone may not cure chronic back pain, adopting a healthy and balanced diet can support overall health and contribute to pain management. Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help reduce inflammation and provide the necessary nutrients for tissue repair. Additionally, maintaining a healthy weight can alleviate stress on the spine and reduce the strain that contributes to back pain. Collaborating with a registered dietitian or nutritionist can provide personalized guidance on dietary changes to support pain management.

#4. Lifestyle Modifications: Making lifestyle modifications is essential in managing chronic back pain. Avoiding activities that aggravate the pain, adopting proper body mechanics during daily activities, and incorporating regular physical activity into the routine can help maintain back health. It is important to maintain good posture while sitting, standing, and lifting, and to take regular breaks from prolonged sitting. Engaging in low-impact exercises such as jogging and walking, swimming, or cycling can promote flexibility, strength, and overall fitness without putting excessive strain on the back. Additionally, getting sufficient sleep, managing stress, and quitting smoking can all contribute to better pain management and overall well-being.

#5. Epidural Steroid Injections:

Epidural steroid injections involve the injection of a corticosteroid medication into the space around the spinal cord and nerve roots. This approach helps reduce inflammation and alleviate pain in the affected area. It can provide temporary relief and is often used for conditions such as herniated discs, spinal stenosis, or nerve impingement.

#6. Nerve Blocks:

Nerve blocks involve the injection of an anesthetic or anti-inflammatory medication directly into specific nerves or nerve clusters. By blocking pain signals from reaching the brain, nerve blocks can effectively alleviate chronic back pain. This technique can be used to target specific nerves that are causing pain and is commonly employed in conditions like sciatica or facet joint pain.

#7. Radiofrequency Ablation:

Radiofrequency ablation (RFA) is a minimally invasive procedure that uses heat generated by radiofrequency waves to target and deactivate nerves responsible for transmitting pain signals. RFA can provide long-lasting pain relief by interrupting the pain pathway. It is often utilized for chronic back pain caused by facet joint arthritis or other chronic pain conditions.

#8. Acupuncture:

Acupuncture is an ancient Chinese medical practice that involves the insertion of thin needles into specific points of the body. It is believed to stimulate the body’s natural healing processes and promote pain relief. Acupuncture has shown promise in managing chronic back pain by reducing inflammation, improving blood flow, and releasing endorphins, which are natural pain-relieving chemicals.

#9. Massage Therapy:

Massage therapy can help relax muscles, relieve tension, and improve blood circulation in the affected area. It can reduce muscle spasms and promote the release of endorphins, thereby providing pain relief. Massage therapy techniques such as deep tissue massage or Swedish massage can be effective in managing chronic back pain and improving overall well-being.

Massage for chronic back pain

#10. Pharmacologic Treatments:

Pharmacologic treatments include the use of medications to manage chronic back pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, or analgesics may be prescribed to reduce pain and inflammation. In some cases, antidepressants or anticonvulsant medications may be used to manage chronic pain by modulating pain signals.

#11. Ayurvedic Treatments:

Ayurveda, the traditional system of medicine from India, offers a range of herbal remedies that can be beneficial in managing chronic back pain. These remedies focus on reducing inflammation, promoting healing, and restoring balance in the body. However, it’s important to note that before using any herbal remedies, it is recommended to consult with a qualified Ayurvedic practitioner to ensure their safety and suitability for your specific condition. Here are some commonly used Ayurvedic herbs for chronic back pain:

Shallaki (Boswellia serrata): Shallaki, also known as Indian frankincense, has anti-inflammatory properties and is often used to alleviate pain associated with arthritis and joint disorders, including chronic back pain. It helps reduce inflammation in the joints and promotes joint health.

Guggul (Commiphora mukul): Guggul is a resin obtained from the Mukul tree. It possesses anti-inflammatory and analgesic properties, making it beneficial in managing chronic pain, including back pain. Guggul is believed to reduce inflammation, improve blood flow, and promote tissue repair.

Ashwagandha (Withania somnifera): Ashwagandha is an adaptogenic herb known for its stress-relieving and anti-inflammatory properties. It helps to reduce pain, promote relaxation, and support overall well-being. Ashwagandha can be particularly useful in chronic pain conditions associated with stress or fatigue.

Nirgundi (Vitex negundo): Nirgundi is commonly used in Ayurveda for its analgesic and anti-inflammatory properties. It helps relieve muscle spasms and reduce pain. Nirgundi oil or ointment can be applied topically to the affected area for localized relief.

Dashmool: Dashmool is a combination of ten roots that possess anti-inflammatory and analgesic properties. It is traditionally used in Ayurveda to manage pain, including chronic back pain. Dashmool can be taken internally as a decoction or used externally in the form of oils or poultices.

Eranda (Ricinus communis): Eranda, also known as the castor oil plant, has analgesic and anti-inflammatory properties. Applying warm castor oil topically to the affected area can help reduce pain, and inflammation, and improve blood circulation.

Ginger (Zingiber officinale): Ginger is a common kitchen herb known for its anti-inflammatory and analgesic properties. It can be consumed in the form of tea or added to meals to help reduce inflammation and alleviate pain associated with chronic back pain.

It’s important to remember that individual responses to herbal remedies can vary, and some herbs may interact with certain medications or have contraindications for specific health conditions. Therefore, it is advisable to consult with an Ayurvedic practitioner or healthcare professional before using any herbal remedies for chronic back pain. They can provide personalized guidance and ensure the safe and effective use of Ayurvedic herbs in your specific case.

One should be aware that the effectiveness of these non-surgical techniques can vary depending on individual factors and the specific cause of such pain. It is recommended to consult with healthcare professionals or specialists in the respective fields to determine the most suitable approach for each individual case. Additionally, a multidisciplinary approach that combines different non-surgical techniques and incorporates lifestyle modifications may yield the best results in managing chronic back pain.

While non-surgical techniques can effectively manage chronic back pain, it’s essential to seek medical advice and follow the recommendations of healthcare professionals. In some cases, a combination of non-surgical approaches and, if necessary, medication or other interventions may be required for optimal pain management.

In conclusion

In conclusion, chronic back pain is a persistent and ongoing discomfort or pain in the back that lasts for an extended period of time. It can have various causes, including musculoskeletal issues, spinal abnormalities, nerve-related conditions, or underlying medical conditions. Chronic back pain can significantly impact a person’s quality of life, but with an appropriate diagnosis and a multidisciplinary treatment approach, many individuals can find relief and manage their condition effectively.

chronic back pain among young people has increased due to sedentary lifestyles, the work-from-home culture, and a lack of natural exercise or outdoor activities. It is crucial to address these factors by incorporating regular physical activity, creating ergonomic workspaces, and promoting a balanced lifestyle that includes time spent outdoors. By taking proactive measures, young people can reduce the risk of chronic back pain and improve their overall health and well-being.

However, it is important to note that chronic pain management is often multidisciplinary and may involve a team of healthcare professionals, including doctors, physical therapists, pain specialists, and psychologists or counselors, to address the physical, emotional, and psychological aspects of the condition.

Prevention plays a crucial role in managing chronic back pain. Maintaining a healthy weight, practicing good posture, engaging in regular exercise, and using proper body mechanics during activities can help reduce the risk of developing chronic pain in the back.


This information is for educational purposes only, and no medical advice should be inferred from it. Before changing your diet or adding supplements, please talk to your doctor.

The author’s views are his or her own. The facts and opinions in the article have been taken from various articles and commentaries available in the online media and Eastside Writers does not take any responsibility or obligation for them.

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