Managing Back Pain: Causes and Solutions

Back pain is one of the most common health complaints in Bangladesh, affecting people of all ages. Poor posture, sedentary work, and heavy lifting are major contributors. Common causes of back pain: - Muscle strain from improper lifting - Poor posture while sitting or sleeping - Herniated disc - Arthritis and degenerative conditions - Lack of exercise Self-care measures: 1. Maintain good posture — sit straight, use ergonomic furniture. 2. Exercise regularly — focus on core strengthening. 3. Apply ice for acute pain, heat for chronic pain. 4. Sleep on a firm mattress. 5. Avoid prolonged sitting — take breaks every 30 minutes. 6. Lift heavy objects with your legs, not your back. See a doctor if pain persists beyond 2 weeks, radiates down your legs, or is accompanied by numbness or weakness.