We all know humans were designed to walk on four limbs, however, with evolution our ancestors started walking on two feet gradually. As a result, our spine, which was initially horizontal to the ground, became vertical. This caused a shift in the centre of gravity of our body and the spine took up the body weight. While our spine can bear hundreds of kilograms of pressure, there are several factors that can add up unnecessary stress to the spine resulting in back pain. Some of these factors include:  

1. Poor body posture

Correct body posture is essential to keep backache at bay. If not provided with adequate rest, the muscles supporting the back get fatigued, resulting in a backache. Therefore, it's very important to support the spine while sitting for long hours in a chair so as to avoid long-term problems. You may use pillows or back supporting belts to ensure minimal stress to your spine. You can also walk around for a while after every 30 minutes of continuous sitting. 

2. Excess body weight

One must understand, body weight is directly proportional to back problems. Our back muscles are designed to contract and keep us erect. If we have excess belly fat, we would stoop more, making the back muscles work harder to keep us erect. This persistent strain on the back would lead the back muscles to get fatigued and increase the risk of vertebral disc prolapse. Therefore, it is advised to exercise daily for at least 30 mins to maintain healthy body weight.

3. Inadequate nutrition

The nutrition of muscles and ligaments plays an important role in a healthy back. Apart from regular nutrients, vitamin D3 and Vitamin B12 are extremely necessary to keep the back healthy and pain-free. You can either add vitamin D and B12-rich foods to your diet or can consult a doctor to get supplements to fulfil the body's requirements. 

4. Physical inactivity

Inadequate exercises reduce the muscle tone and cause weakening of the back extensor mechanism. Over time, it can lead to multiple back-related problems including back pain. Weight lifting can help tone your muscles, thereby improving your back strength and function. 

5. Diseases affecting the spine

Many diseases such as congenital anomalies, scoliosis, spondylolisthesis, infections, trauma to the spine and sometimes tumours, affect the functioning of the spinal bones and muscles. Backache is one of the most common signs seen in almost all the aforementioned spinal diseases. Therefore, if you are suffering from persistent backache, it is advised to consult a doctor immediately for further investigation. 

It is important to understand that early detection of problems is the key to a pain-free life in the long run. Therefore, do not delay and consult an orthopaedic specialist in case you are suffering from backache.

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