Upper and Lower Back Pain Causes in Adults

Lower back pain is the more common ailment, and usually occurs between ages 40-80. Children can also experience lower back pain, however, especially from carrying heavy backpacks.³ Lower back pain tends to involve the muscles of the lower back but can also involve the nerves and bones as well. The causes vary widely from injury and bodily degeneration to general overuse. Dull pain and sharp pain can both be common with lower back pain.

Sufferers can get relief through resting the back, mild stretching and exercise. Heat and ice therapy are recommended along with staying active in many cases. Muscles sometimes need to move in order to heal.

Upper back pain is usually centered around the shoulders and neck, and can come with accompanying symptoms like burning, numbness, weakness, loss of mobility and fatigue.⁴ We demand a lot of our backs, and the large muscles of the back can become irritated from overuse. Upper back pain can also be the result of injury or herniated discs.

Often this pain will go away on its own after a little rest. If your upper back pain is minor, light stretching is recommended, along with working to improve your posture.⁵ When it comes to more severe pain, ice and heat therapy can help, along with massage therapy and acupuncture.

Bad posture can contribute to back pain, as slouching when sitting or standing can place additional strain on both ligaments and muscles. Correcting poor posture ensures that these structures receive the support they need to keep pain at bay.

For many, today’s modern lifestyle means too much sitting and not enough exercise, which can lead to back pain.⁷ Exercise is a key way to increase strength in muscles and ligaments as well improve the health of soft tissue and spinal discs.

Carrying excess weight can also contribute to pack pain. The reason is that extra weight pulls the pelvis area forward. When the pelvis is pulled forward, the back is placed under greater stress.^{8, 9}

When you get the right vitamins and minerals, it will support healthy bones, muscles and nerve cells, improve circulation and help in the healing process.¹⁰ Calcium and Vitamin D have also been shown to prevent osteoporosis, which is another condition linked to back pain.

If you lead a stressful lifestyle, you’ll be more susceptible to back pain. Deep breathing and relaxation will help you avoid this condition and also help you feel better in general.¹¹

Studies have concluded that smokers are up three times more likely to experience lower back pain.¹²