Chronic Lower Back Pain
Also called back pain, lower back pain, kamar dard, kamar me dard, spine pain
What this condition is
Chronic lower back pain is pain in the lower back that lasts for many weeks or keeps coming back. The back is a complex structure of bones, discs, muscles and nerves, and pain can come from strain, posture, ageing of the discs or muscle weakness. It is one of the most common reasons people seek care, and it can be frustrating to live with. The encouraging news is that most back pain is not due to anything dangerous, and with the right exercises, posture care and activity, it usually improves and stays better.
Signs to watch for
- Aching or stiffness in the lower back
- Pain that may worsen with certain movements or sitting for long
- Muscle tightness or spasm
- Pain that sometimes spreads to the buttock or thigh
- Stiffness in the morning that eases with movement
What to do
- Stay gently active, as rest for too long can worsen back pain
- Do exercises that strengthen your back and core muscles
- Sit and stand with good, upright posture
- Use a chair with proper back support
- Apply heat to ease muscle stiffness
What to avoid
- Do not lie in bed for long periods hoping the pain will pass
- Avoid lifting heavy weights with a bent back
- Do not sit hunched over a phone or screen for hours
- Avoid sudden twisting or jerky movements
Ways to feel better day to day
- Lift correctly by bending your knees, not your back
- Take short standing and stretching breaks during long sitting
- Strengthen your core with gentle, regular exercises
- Keep a healthy weight to ease the load on your spine
- Set up your work area so the screen and chair support good posture
Speak to a doctor if
- Pain spreading down the leg with numbness or weakness
- Loss of control over urine or motions, which needs urgent care
- Numbness around the groin or inner thighs, which needs urgent care
- Back pain with fever or unexplained weight loss
- Pain after a fall or injury, or pain that keeps worsening
Your next step
Turn this into a plan that is yours
Everything above is general. Your dose, your targets and your test schedule depend on your age, your reports and the other conditions you live with.
