Keep Back Pain from Being Such a Pain

You may have a dull ache in your back that just won’t go away. Or you may feel a sharp, sudden pain that stops you in your tracks. Either way, you want the pain to stop.

Back pain can come from accidents, overuse and injuries like lifting something that’s too heavy, or even from carrying a heavy shoulder bag. Something as simple as bad posture or bending the wrong way can lead to back pain.

Back pain is so common that 8 out of 10 people  experience it at some point in their lives. But there are ways to treat or prevent it, depending on what’s causing your pain.

What Type of Pain Is It?

Mechanical Back Pain
Mechanical back pain is when something in your back is either too tight, out of place — or both. When this happens, you can get inflammation in the muscles, ligaments and tendons leading to pain and discomfort. This kind of back pain is common. Some types include:

• Ruptured or Herniated Disk: Think of the disks between your vertebrae as jelly-filled sacs. Imagine they burst and leak. This is one of the issues that sometimes requires surgery.
• Disk Degeneration: This boils down to a worn-out pad between your vertebrae. Think of moving parts in a machine that have pads or grease between them to protect each part when they come close to touching. When the pad or oil breaks down, the parts start knocking against each other. Your vertebrae are like the machine parts.
• Muscle Spasms: Muscle spasms, also called muscle cramps, are painful tightening of your muscles. They are common and unpredictable. Experts don’t really know why they happen, but there are a lot of theories. Muscle fatigue, not enough stretching, exercising in the heat, stress and dehydration are some of the reasons cited.
• Muscle Tension: Sometimes muscles tense up to a point that makes the back ache. It can happen after you’ve been in one position for a long time. Repetitive motions like raking leaves or shoveling snow can also trigger it.

Is it Acute or Chronic?
If back pain comes on suddenly and doesn’t last longer than six weeks, it’s acute. 

Acute back pain is the most common type. It often goes away on its own. You may take over-the-counter pain or anti-inflammatory medicine to help. But the key to managing acute back pain is to keep moving. There aren’t specific exercises recommended for acute back pain. Regular day-to-day movement helps reduce stiffness and pain, and helps you get back to normal sooner. Usually, acute back pain does not require surgery.

Chronic back pain is less common than acute pain. It may come on suddenly or gradually, but it hangs around for at least three months. Treatments for chronic back pain are either non-surgical or surgical. Non-surgical treatments are usually the first option, and they fix the problem most of the time.

Medical Back Pain
In rare cases, back pain turns out to be the result of something medical rather than mechanical. Back pain can happen with kidney stones or a kidney infection, various forms of arthritis, and a number of other conditions. The important thing to know is when to get help from a doctor. 

When to See the Doctor

It’s time to see your doctor if your back pain gets worse over time or spreads to your limbs or if you have any of these symptoms along with your back pain:

• Trouble urinating
• Loss of control of your bladder or bowels
• Weakness in your legs
• Numbness or tingling in your legs
• Fever
• Weight loss when not on a diet

Also see your doctor if the pain is the result of a fall or other injury.

If your back pain does not include those symptoms, you can try rest, hot or cold packs, and an over-the-counter pain medicine. Check with your doctor about what OTC pain medicine is best for you. Go to the doctor if your back pain still has not improved after a few days.

If you are in moderate to severe pain, be sure to stop exercising and doing other activities that make the pain worse until you can see your doctor. This will help you avoid making the injury worse.

How to Manage the Pain

The addiction that can come with using strong pain drugs is a major concern. So most doctors will help you find other ways to treat your back pain. This could include physical therapy, stretches and core-building exercises, or even meditation. If you are overweight or out of shape, diet and exercise can help. In some cases, surgery may be recommended.

Can We Prevent Back Pain?

In general, exercising regularly and maintaining a healthy weight and a healthy diet with plenty of vitamin D and calcium can help prevent back pain.

One of the best ways to avoid back pain is through regular stretching and exercise. Flexibility gained through stretching helps protect you from injury. And being fit strengthens your muscles and gives your back support. Focus on exercises that strengthen your core muscles. A strong core helps with posture and protects your spine. Be sure to talk to your health care provider about what is safe and effective for you before starting any new exercise or stretching routine.

The Mayo Clinic also suggests three “smart” steps to prevent back pain:

• Stand smart: Keeping good posture can reduce stress on your back muscles.
• Sit smart: Try to make sure your chair has good back support. And if you’re sitting for a long time, regularly change your position and get up and walk around a little bit.
• Lift smart: Make your legs do the work when you lift something. Keep your back straight — bend only at the knees. And keep the load close to your body.

You can’t change some reasons behind back pain, like age. But you can take these steps to help.

• Lose weight: Extra pounds can cause stress and pain in the back.
• Treat illness: See your doctor about arthritis, infections and other health issues.

Sources: Back Pain,  National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2023; Back pain,  Mayo Clinic, 2024; Back Pain,  MedlinePlus, U.S. National Library of Medicine, 2025