Back pain is one of the common cause of disability for people under age 45, and the number three cause for people 45 and older. There are 34 bones that comprise the spinal column (vertebrae), 24 of these are separate but interlocking the other 10 is fused. Over 140 muscles are attached to the spinal column and help support it. The muscles work independently; if any one muscle weakens, it can pull the spinal column out of alignment and make it vulnerable to injury.

Function of Back: The back is designed to be capable of two opposite function. It can bear weight and it can move. The whole secret to having a pain-free back is to separate the moving and the weight bearing functions. In other words stabilize the spine before you lift, to eliminate the unnecessary movement. But when you are not lifting, move that back tissue plenty to keep it loose.

Important function of the muscle groups:

• The back extensor muscles help keep the spine in place, and together with the hip muscles, keep you from falling flat on your.
• The hamstrings (along the back of your legs) and gluteus muscles (in your buttocks) also help support the spine and allow for movement in the hips.
• The stomach muscles (two hands of muscle that reach from the rib cage to the pelvis) keep the spine in place when you turn and twist. When properly toned, they exert a pressure that helps support the front of the spine.

Causes:

• Muscle sprain or spasm is the most common cause of back pain. Too much demand on a weak muscle can cause it to spasm this is your body's way of saying cool down.
• Sedentary lifestyle which can lead to weak muscle.
• Muscle contraction, as contracted muscles tighten the small blood vessels in them narrow, which means less oxygen and nutrition from the blood get carried into the muscle cells and more wastes remain.
• Prolapsed or slipped disk can pinch a peripheral nerve.
• Muscle tension may results from emotional stress. In the attempt to avoid the unpleasant feelings, the brain creates a painful muscle condition to focus the person's attention on the body rather than on the feelings.
• Slouching and other repetitive bad postures can gradually cause back problems.
• Back pain may be symptoms of kidney, pancreas, gallbladder, lungs and heart problems.

Prevention:

• Exercise to keep your back muscle flexible. Study has found that those who were most fit were ten times less likely to develop back pain as those with lowest levels of fitness.
• Prolong sitting increases the pressure on your back 300%. If your job requires you to sit for a long period of time give your back a break, by getting up at least every 30 minutes and if possible try to stretch you whole body at a gap to 45 to 60 minutes.
• If you are overweight try to lose those extra kilos around your tummy so as to relief you're back from bearing extra pressure.
• Become proficient at releasing tension before it builds up in your back.
• Vitamin D is one of the most important natural remedies for back pain, so make sure that you are getting enough of this vitamin. You can get vitamin D from sunlight, fortified milk, juices, and cereals, fish with small bones and from the sun.
• It's important to have good posture to keep your body properly aligned so that you won't cause unnecessary tension on your spine, which can cause pain in your legs, shoulders, and back.
• Always bend your knees when picking something off of the floor. This can help prevent a back pain.
• Sit with your back straight so that the lower portion of your back is properly supported.
• When you're lying down be sure to choose a position that allows you to keep your spine straight, rather than flexed. Placing a pillow beneath the legs, when you lie on your side, is just one way to be extra considerate of your back.
• A mattress that's too old and soft may keep you locked in one position all night. Your body is meant to move even while you sleep.

Remedy:

• If you have muscle soreness, try applying moist or dry heat for 15 to 20 minutes at a time. The warmth will improve circulation to the muscles, helping them flush out wastes. After you apply the heat, try to gently stretch the affected muscles.
• If you feel that stress is the cause of your back pain, try progressive relaxation, visualization, yoga or any relaxation technique that works for you.
• Find someone who can give you an "active massage." Have the person slowly put pressure on your back. This will eliminate tension and relax your muscles.

When to consult your doctor? Consult your doctor immediately if your back is unusually severe and is accompanied by progressive numbness or weakness, loss of bladder or bowel control, or unexplained fever or weight loss.