lower back pain – most common causes & treatment

Home Visit

*I authorize Portea representative to contact me. I understand that this will override the DND status on my mobile number.

common causes of back pain

  • Exerting too much force on your back — such as by lifting or moving heavy objects — can cause injury.
  • Repeating certain movements, especially those that involve twisting or rotating your spine, can injure your back.
  • An inactive job or a desk job can contribute to back pain, especially if you have poor posture or sit all day in a chair with inadequate back support.

back pain and lifestyle factors

Factors such as aging, obesity and poor physical condition also can contribute to back pain. Focus on maintaining a healthy weight minimizes stress on your back and can help.

Start by eating a healthy diet. Make sure you get enough calcium and vitamin D. These nutrients can help prevent osteoporosis, a condition that causes weak and brittle bones and is responsible for many of the bone fractures that lead to back pain.

Combine aerobic exercises, such as swimming or walking, with exercises that strengthen and stretch your back muscles and abdomen. Exercises that increase your balance and strength can also decrease your risk of falling and injuring your back. Consider tai chi, yoga and weight-bearing exercises that challenge your balance.

Preferably spread throughout the week — and strength training exercises at least twice a week.

Smoking reduces blood flow to your lower spine, which can contribute to spinal disc degeneration and slow healing from back injuries. Coughing associated with smoking can also cause back pain.

steps to avoid and prevent back pain and injuries at work

  • Pay attention to posture. When standing, balance weight evenly on feet. Don’t slouch. To promote good posture when sitting, choose a chair that supports your spinal curves. Adjust the height of the chair so that the feet rest flat on the floor or on a footrest and thighs are parallel to the floor.
  • Lift properly. When lifting and carrying a heavy object, lift with legs and tighten core muscles. Hold the object close to your body. Maintain the natural curve of your back. Avoid twist when lifting.
  • Modify repetitive tasks. Use lifting devices, when available, to help you lift loads. Try to alternate physically demanding tasks with less demanding ones. If you work at a computer, make sure that your monitor, keyboard, mouse and chair are positioned properly. If you frequently talk on the phone and type or write at the same time, place your phone on the speaker or use a headset. Avoid unnecessary bending, twisting and reaching. Limit the time spend carrying heavy briefcases, purses and bags. Consider using a rolling suitcase.
  • Listen to your body. If you are sitting for a prolonged period, change the position often. Periodically walk around and gently stretch muscles to relieve tension.

back pain treatment

Back Pain

Treatment for low backpain generally depends on whether the pain is acute or chronic. Conventionally used treatments and their level of supportive evidence include:

Hot or cold packs: Ease pain and reduce inflammation for people with acute, subacute, or chronic pain, allowing for greater mobility among some individuals.

Activity: Bed rest should be limited. Individuals should begin stretching exercises and resume normal daily activities as soon as possible while avoiding movements that aggravate pain.

Strengthening exercises: Maintaining and building muscle strength is particularly important for persons with skeletal irregularities.

Physical therapy programs to strengthen core muscle groups that support the lower back, improve mobility and flexibility, and promote proper positioning and posture often used in combinations with other interventions. To avail physical therapy at home, opt for Portea’s physiotherapy service.

about author

Dr. Kalyani DeshkarDr Kalyani is currently working with Portea. She holds a bachelors degree in Physiotherapy from MUHS Nashik University. She has over 6 years of experience in orthopedics, sports injury, neurological and Rehab cases. Previously she was working as a Physio Care Adviser for Smith &Nephew and managed Rehab – Donjoy in Sports Related Conditions.


650+ Facebook Reviews


700+ Google Reviews


23 Practo Reviews
Portea Services

Doctor Consultation



Trained Attendant

Elder Care

Mother & Baby Care

Lab Tests

Medical Equipment

Speciality Pharma

Critical Care

Patient Testimonials


Mr. Mahesh

I had a serious L4 & L5 disc prolapse when I sought Portea’s physiotherapy. Thanks a lot to Dr. Amitava and Portea for their prompt service. Keep up the good work.


Nikhat Begum


I am a premium package member ( patient name: Nikhat Begum)

I just wanted to thank the customer support team. Especially Partha Sarthy, he has been extremely helpful and prompt in solving my concerns. I am very happy about how he went out of his way to make things happen in a timely manner and followed up post-resolution.


Virginie BARON

To whom this letter of recommendation may concern.

Dear Sir,

I would like to share our very positive feedback concerning your business partner Vinay Venugopal.

He has been nothing but diligent and efficient in organising PCR tests for the whole family on behalf of Portea. And this several times being particularly proactive in paving the way through the registration and payment processes of the company, smoothing the way out for us right form the start until we received our results.

Kindly take this recommendation as a priority as Vinay Venugopal is certainly an added value to any company he would offer his services to.

Not to mention being able to communicate in English with him really took the stress off the whole medical process, which can certainly not be said for other laboratory partners.

This is one of the reasons we will carry on giving our business to Portea.

Best regards,

Johanna SALVADO and Family