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Human back is a complex structure and comprises of several part like bones, muscles, nerves and joints.. In this complex structure it is often difficult to figure out which part is actually causing the pain. Though, in most of the cases back problems arise due to minor or major sprains, an irritated nerve or injuries or incorrect spine posture.


Back ache can develop gradually due to certain day to day activities at home or work that cause straining of nerves in the back. The possible actions could be –

  • Improper sitting position cause incorrect spine posture
  • Awkward bending for prolonged time
  • Lifting or carrying of heavy objects
  • Slouching in chairs
  • Overstretching
  • Sitting in one position for long time
  • Repetitive Straining actions

There are certain possibilities that multiply the chances of developing back ache. Some of those are listed here-

  • If you are Overweight – The additional weight of your body puts additional pressure on your spine. You can find out your BMI to understand if you are overweight and take desired steps to reduce it.
  • If you are a chain-smoker– In this case back ache might result due to damage of tissues in the back caused by smoking. Sometimes tissue damages take place due to unhealthy life style accompanied by smoking
  • If you are pregnant –The extra weight of baby causes additional strain on the back which causes back ache. You can consult your doctor if you have severe back ache.
  • Bone weakening medication – Medication containing elements like corticosteroids, can cause the bones to weaken which eventually leads to back ache.
  • Depression/Stress

A good spine posture can help you reduce your back ache effectively and efficiently. Basically your posture is the position in which you hold your body upright against gravity while standing, sitting, or lying down.Maintaining a good posture involves training the body to stand, walk, sit, and lie in positions which causes least staring on the supporting muscles and ligaments.

Benefits of Proper posture:

  • It allows maintaining correct alignment between bones and so that muscles are being used properly.
  • Decreases uncertain wearing of joints.
  • Reduces the stress on the ligaments and helps in holding the joints of the spine together.
  • Prevents the spine from becoming fixed in abnormal positions.
  • Helps to avoid fatigue because muscles are being utilized more efficiently.

Proper posture requirements:

  • Muscle flexibility
  • Normal motion in the joints
  • Strong postural muscles


You must always keep a check on your position while you stand, sit or lie. Like, while standing you should hold your head up straight with your chin up and make sure your shoulder blades are back. Likewise while sitting you should keep your back straight and shoulder back. Also, your buttocks touch the back of your chair to ensure you are in a good sitting posture. While lying down make sure that your pillow is under your head and your shoulders are above the pillow. Try to sleep in a position that helps you back maintain the curve.


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