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Muscle pain may involve only a small number of muscles at one time though there is the possibility of muscle pain throughout the body also. There may be various causes for muscle pain or stiffness in the back.

• Trauma from an accident or a fall or lifting something up suddenly leads to inflammation and pain and is considered to be an acute muscle strain.

• Poor posture like sitting hunched during work for a long time also leads to muscle pain. Staying in an un-natural position for extended period of time leads to an imbalanced distribution of force due to the fact that some muscles are made to overwork while others are relaxed. Prolonged sitting is a risk factor of other health hazards like obesity, weight gain, carpal tunnel syndrome and other major problems.
• Repetitive stress or overuse of the muscles, which means straining the muscles on a small scale but being repeated over time, which can include carrying a heavy bag regularly, also leads to stiffness in the back.
• Psychological or emotional stress also exacerbates back pain. An underlying emotional issue, which has not been properly issued, has a profound influence on whether the person can effectively eliminate pain. Psychological stress can influence the health of a person particularly physical pain. Emotional stress puts a person more at danger of acquiring chronic pain.
• Internal diseases like infections, blood clots or kidney stones are medical conditions which may cause muscle pain the back.
• Bone loss also known as Osteoporosis is another cause of stiffness.

• Preventing Muscle Pain and Stiffness in the Back

Take up some simple measures to avoid muscle pain which might arise due to various reasons

While Doing Physical Activities

• Ensure that you stretch your muscles before and after any physical activity.
• Your exercise sessions should begin with a warm-up and end with a cool-down routine.
• Keep yourself hydrated during your activity sessions.
• Regular exercise would ensure that you have optimal muscle tone.

Doing Activity While Sitting

• For any desk work, get up and stretch at regular intervals – stretch backward and also stretch your legs. This will help you to avoid stiffness in the back.
• Keep your posture correct while sitting and even while standing. Avoid slouching while standing and don’t slump when you sit.
• Use proper seats while sitting or driving with lumbar support. The seat should support your lower back and also allow you to plant your feet firmly on the ground.
• Take a walk at regular intervals if you are doing a sitting job. You can also gently stretch your muscles and relieve tension.

General Tips

• Your mattress should be firm and support your back when you sleep. To reduce the curve in your spine, you should sleep on your side.
• While bending, support your back and ensure that you don’t bend from the waist.
• Women should avoid wearing heels all the time which increases pressure on the lower spine. Instead, wear low heels or flats.
• Maintain your weight as excess weight tends to stress the spine.
• During weight lifting ensure that you are maintaining optimal weight, and keep your back straight while you are using your legs.
• One of the causes of osteoporosis is smoking which restricts the flow of blood to the lower spine thereby causing degeneration in the spinal discs leading to back pain.

• Relieving Back Pain Naturally
• Yoga: It is an effective therapy in alleviating back pain as it makes people aware of their posture and how they move.
• Massage: Get a massage to help relieve your back pain. A good massage will also help to ease your anxiety. Massage helps to release endorphins which help to relieve pain, induce relaxation and also reduce the levels of stress chemicals like cortisol and help you to overcome anxiety.
• Vitamin D: Vitamin D keeps the bones, including the spine strong. So get enough Vitamin D from the sun to keep yourself free from back pains.

It is important to address any muscle pain or stiffness in the back immediately. Early intervention reduces the risk of it developing into a chronic problem. To know more about muscle pain in the back, click here.