Back pain is pain felt in the back. Episodes of back pain may be acute sub acute or chronic depending on the duration. The pain may be characterized as a dull ache shooting or piercing pain or a burning sensation. The pain may radiate into the arms and hands as well as the legs or feet and may include paresthesia tingling with no apparent cause weakness or numbness in the legs and arms. Neck pain cervical middle back pain thoracic lower back pain lumbar or coccydynia with the lumbar vertebrae area most common for pain. The pain may originate from the muscles’ nerves’ bones’ joints or other structures in the vertebral column. Internal structures such as the gallbladder and pancreas may also cause referred pain in the back. Back pain is common with about 9 out of ten adults experiencing it at some point in their life and 5 out of ten working adults having it every year. it is rare for it to be permanently disabling and in most cases of herniated disks and stenos is rest injections or surgery have similar general pain resolution outcomes on average after one year. In the United States acute low back pain is the 5th most common reason for physician visits and causes 60% of missed days off work. Additionally it is the single leading cause of disability worldwide. Back pain may be classified by various methods to aid its diagnosis and management. The duration of back pain is considered in three categories following the expected pattern of healing of connective tissue. Acute pain lasts up to 15 weeks sub acute pain refers to the second half of the acute period 4 to 8 weeks and chronic pain is pain which persists beyond 15 weeks. About 60% of women experience low back pain during pregnancy. Back pain in pregnancy may be severe enough to cause significant pain and disability and pre dispose patients to back pain in a following pregnancy. No significant increased risk of back pain with pregnancy has been found with respect to maternal weight gain’ exercise’ work satisfaction or pregnancy outcome factors such as birth weight’ birth length and Apgar scores. Bio mechanical factors of pregnancy that are shown to be associated with low back pain of pregnancy include abdominal sagittal and transverse diameter and the depth of lumbar lordosis. Back pain in pregnancy may also be characterized by pain radiating into the thigh and buttocks night time pain severe enough to wake the patient pain that is increased during the night time or pain that is increased during the day-time. It loosens up tense muscles and strengthens those that need some help. Depending on the location and cause of your back pain certain stretches can reduce back pain while others can cause more pain. Stretching should be gentle so stop any stretching exercise that causes pain. If you force a stretch you could do more damage than good. Consult your doctor for help in deciding the best stretches for your back pain. Once you get the hang of it regular stretching can ease back pain quickly and effectively. Most of us spend a good amount of time sitting down whether it’s at work or during the commute to and from work. Sitting down for long periods of time may be more harmful than you realize. But you can minimize the impact by sitting properly. Correct posture in a chair means having all the bones in your spine lined up neatly like a stack of perfectly aligned blocks. This means keeping your feet flat on the floor and your computer keyboard within easy reach so you’re not leaning forward. This is one part of proper office ergonomics. Sleeping on your back is best. Spending a few nights on the floor with a pillow underneath your feet can really help your back even if it might be a little trickier to stay sound asleep. If you’re a side sleeper putting a pillow between your knees can help by allowing your muscles to relax more. Sleeping on your stomach can be bad for your back. If this is the only way you can fall asleep the Mayo Clinic recommends placing a pillow under your lower abdomen and pelvis to prevent back strain. Gently massaging a sore or tense muscle is one of the most effective ways to loosen it up and relieve pain. not everyone can afford a personal masseuse when back pain kicks in. consider asking your partner for a massage For added benefit ask your loved one to use some medicated ointment to double your pain relief. There are plenty of pain rubs and ointments on the shelves. Some standards include Icy Hot or Tiger Balm. The effectiveness of these medications can vary from user to user so go with what feels best and suits your needs. Some typical turn-offs with these ointments are the smell and difficulty of putting it on your own back. One popular product is Bio freeze a natural compound with a cooling sensation without the greasy texture. It comes in menthol and unscented varieties as well as a spray form. The body’s aches and pains aren’t caused by physical injury but because we push ourselves too hard. Make sure you take your time and schedule breaks when doing physical activity if your back hurts. Stress also adds to how your body reacts to pain the calmer and more relaxed you are the more your back will thank you.