Musculotendinous strain is the most common cause of back pain. It affects people from young adulthood onward and, while not life-threatening, can become a chronic condition that significantly impacts daily life.
What is musculotendinous back strain?
Musculotendinous strain is a muscular condition — not a bone disorder — caused by overuse or improper movement. Common triggers include prolonged sitting, lifting heavy objects, or overexertion during exercise. It typically causes muscle soreness and stiffness but is generally not dangerous.
What are the symptoms of back pain from muscle strain?
Typical symptoms include general aching, muscle tightness, and tenderness in the back or lower back. Most cases resolve with rest or medication.
If your back feels completely immobile, or the pain radiates down one leg, this may indicate a herniated disc pressing on a nerve. Seek medical attention immediately — severe cases may require surgery.
Can back pain signal an internal organ problem?
Yes. Some back pain — particularly chronic or unusual patterns — can be a warning sign from internal organs rather than the musculoskeletal system. If back pain is persistent, unexplained, or accompanied by other symptoms, prompt medical evaluation is essential.
What exercises help reduce and prevent back pain?
Strengthening both the back and abdominal muscles significantly reduces back pain occurrence. Perform these exercises daily — morning or before bed. Stop immediately if pain increases.
- Exercise 1: Lie on your back, knees bent. Tighten abs to press your back flat against the floor, hold for a count of 1–3, then relax. Start with 5–6 reps.
- Exercise 2: Lie on your back, knees bent. Lift your head and hold for a count of 1–2, then lower. Build from 10 to 25 reps.
- Exercise 3: Lie flat. Raise one straight leg to 90°, lower, then alternate. Finally raise both legs together. Start with 3 reps, build to 10.
- Exercise 4: Lie face down. Lift one straight leg, hold 1–3 counts, lower, and alternate. Keep knee straight. Start with 5 reps.
- Exercise 5: Stand upright. Bend knees and hips to squat as low as possible, keeping back straight. Start with 3 reps, build to 10.
- Exercise 6: Sit with one leg extended, one bent. Reach forward until you feel a stretch along the back of the extended leg. Hold 1–3 counts. Do 5–6 reps.
- Exercise 7: Lie on your back, knees raised, hands clasped at knees. Pull knees to chest while lifting your head simultaneously. Hold 1–3 counts, return.
- Exercise 8: Lie on your back, knees bent. Tighten abs, then lift your hips off the floor. Hold 1–3 counts, lower slowly.
- Exercise 9: Stand facing a wall, arms extended, feet about 50 cm from the wall. Lean forward keeping your body straight and heels flat on the floor. Hold 1–3 counts, push back to start.
How is back pain generally treated?
Most cases resolve with rest and over-the-counter medication. For severe or chronic pain that disrupts work or daily life, consult a doctor to rule out underlying conditions and explore further treatment.
Source: Bangkok Health Research Center
