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1.Weak muscles, caused by a lack of exercise, are the first major cause of most back pain. The body acts as a unit. The lower torso is carried by the lower back muscles as well as the abdominal muscles. Likewise, the chest muscles, shoulder muscles and upper back muscles are carrying the upper torso. It is important to strengthen and stretch the major back muscles, like the lats, traps and erector spinae as these support the spine. An exercise programme needs to strengthen not only back muscles but also muscles in the front of the torso, the abdominal muscles in particular. The abdominal muscles (often called the core muscles) help to support the spine and upper body. These are the internal and external obliques (that run down the side of your waist), the rectus abdominus, that run down the middle of your abdomen (giving you a six-pack if youre lean).
2.Lack of flexibility in the back muscles. A poor range of movement, also caused by inactivity, can result in back pain when you perform a movement outside of your normal range of motion. For example, if your lower back muscles are tight and you make a sudden twisting motion, you can strain those muscles. You need to stretch the muscles of the back to increase your range of motion.
3.Tight muscles in the chest,shoulders and legs. As mentioned, the body is a unit, so you need to stretch and loosen connected muscles. Stiff shoulder muscles will likely cause neck and upper back pain. Tight chest muscles pull on the shoulder and then will cause shoulder and neck pain. The hamstring muscles and gluteal muscles, if tight, can pull on the pelvis, causing rounding of the lower back, and associated back pain.
4.Poor posture. Most of us sit for most of the day. This means sitting at your desk, the couch or driving your car. We often have poor posture while sitting, which causes back pain over time. Poor posture while standing or walking will also affect your back. If you round your shoulders when you stand or walk, this will lead to upper back pain. Stonger muscles, developed through exercise, will correct poor posture.
5.Moving your body incorrectly. A common way of pulling and straining back muscles is whilst picking up objects. I’ve done that a few times, as I’m sure most of us have. When picking up objects, bend your legs and let the legs take the weight, not the back. Everyday actions like getting into and out of a car or sitting down in a chair are also important to be aware of. Twisting your body when you get into or out of a car can strain your back.
6.Being overweight. Carrying a body weight that is too high puts too much strain on the back muscles. In addition, you are likely to have a smaller range of motion and be less flexible. So any sudden movements are more likely to cause muscle strains.