In most cases, back pain is a discomfort that comes and goes and can be easily managed with minimal medical intervention. However, if the pain is persistent or triggers symptoms in other parts of the body far from the source, it could indicate a serious impending medical condition. It pays to know the main causes, primary symptoms, useful home remedies, effective nutrition, and lifestyle changes to treat back pain.

Causes and symptoms
Daily habits like poor posture, sedentary routines, and even stress are common causes of back pain. Medical conditions linked to the spinal cord trigger severe pain, such as spondylosis, slipped or bulging discs, and inflammation of the joints. Accidents or injuries can also result in chronic back pain trigged by compression or damage to vital nerves and joints.

Persistent pain anywhere in the back region is one of the glaring symptoms. But often, chronic back pain or complications can also trigger weight loss, fever, incontinence, numbness around the lower back and rectum region, and pain spreading from the source of the pain to the extremities.

Foods to have and avoid
Nutritionists recommend including more anti-inflammatory foods to lower the incidence of back pain.

Calcium-rich foods
Kale, broccoli, bok choy, legumes, almonds, tofu, yogurt, oranges, milk, and cheese are excellent sources of calcium for strengthening bones. Including more calcium lowers the risk of bone disorders that can worsen back pain.

Foods rich in vitamin D
Eggs and fatty fishes are abundant in vitamin D, apart from the daily dose the sun provides naturally. Vitamin D helps the body absorbs calcium more efficiently.

Protein sources
Plant- and animal-based sources like tofu, chickpeas, chicken, turkey, salmon, and mackerel provide the necessary protein to build and grow muscles and bones. Many sources of protein are also rich in healthy omega-3s.

Foods rich in collagen
Most leafy greens, antioxidant-rich berries, assorted seeds, seafood, and lean cuts of meat contain collagen, an essential compound that helps the body produce more cartilage, ligaments, and tendons to support bones. In addition, these foods contain essential vitamins for fighting inflammation and strengthening the backbones.

Nutritionists recommend a moderate intake or complete elimination of processed meat, sugary foods and beverages, and other foods rich in refined carbohydrates, preservatives, and additives that weaken the immune system and trigger inflammation.

Treatments for back pain
Those with chronic back pain can explore these treatment options for long-term relief:

Prescriptions
Moderate to severe discomfort can be managed with common prescriptions ranging from analgesics to anti-inflammatory supplements and even a variety of muscle relaxants. However, not all patients are given prescriptions, which could lead to unnecessary overuse.

Injection treatments
Chronic back pain can also be managed with formulas designed to block nerve signals or ablate to block out the source of the pain. However, these injections are only temporary solutions.

Alternative therapies
Giving massages, acupuncture, biofeedback therapy, and electrical stimulation of nerve points are all acceptable treatments that provide some relief from severe back pain.

Home remedies
Simple home remedies and healthy lifestyle habits also work to provide long-term relief.

Avoiding a sedentary lifestyle
Experts advise against maintaining a static posture for too long as it will only put more pressure on the bones and joints. This remedy implies avoiding excessive sitting and adjusting the neck, shoulders, and back alignment to relieve pressure on the spine and taking up activities on rotation to allow the muscles and joints to relax.

Stretching and yoga
Stretching the muscles will also help alleviate pain, improve blood circulation, and enhance the flexibility of the spinal cord. There are many gentle stretches in exercise forms like yoga that can gradually help patients overcome even severe back pain.

Using heat for relief
A warm compress or a hot water pack can be used to support the lower back region while sitting or lying down. The heat will help muscles relax and overcome persistent back pain. Heat therapy is one of the oldest home remedies proven effective for all muscle and joint pain types.

Getting adequate rest
Overactivity and exertion can also lead to chronic back pain. It is important to give the body adequate rest with a good night’s sleep and incorporate tiny breaks during the day.