Low   back   pain   can   affect   the   back   anywhere   below   the   ribs and    above    the    legs.    The    lower    back    is    the    connection between   the   upper   and   lower   body,   and   it   bears   most   of   the body’s   weight.   Because   of   these   roles,   it   is   easily   injured   when you lift, reach, or twist. Almost   everyone   has   low   back   pain   at   one   time   or   another. The   good   news   is   that   most   low   back   pain   will   go   away   in   a few   weeks   with   some   basic   self-care.   But   if   your   pain   is   severe or lasts more than a couple of weeks, see your doctor. Low   back   pain   is   often   caused   by   overuse,   strain,   or   injury. For   instance,   people   often   hurt   their   backs   playing   sports   or working in the garden, or lifting something too heavy. Aging   plays   a   part   too.   Your   bones   and   muscles   tend   to   lose strength   as   you   age,   which   increases   your   risk   of   injury.   The spongy   discs   between   the   bones   of   the   spine   (vertebrae)   may suffer    from    wear    and    tear    and    no    longer    provide    enough cushion    between    the    bones.    A    disc    that    bulges    or    breaks open (herniated disc) can press on nerves, causing back pain. In   some   people,   low   back   pain   is   the   result   of   arthritis,   broken vertebrae     (compression     fractures)     caused     by     bone     loss (osteoporosis),    illness,    or    a    spine    problem    you    were    born with. Often   doctors   don't   really   know   what   causes   low   back   pain. But   it   is   more   likely   to   become   long-lasting   (chronic)   if   you   are under stress or depressed. To help keep your back healthy and avoid further pain: • Be dull, burning, or sharp. • Be felt at a single point or over a broad area. • Come on gradually or suddenly. • Occur with muscle spasms or stiffness. • Cause    leg    symptoms,    such    as    pain,    numbness,    or tingling,     often     extending     below     the     knee.     These symptoms    can    occur    on    their    own    or    along    with    low back    pain.    Leg    symptoms    are    often    caused    by    lower spine    problems    that    place    pressure    on    a    nerve    that leads to the leg. Having   ongoing   back   pain   can   make   you   depressed.   In   turn, depression    can    have    an    effect    on    your    level    of    pain    and whether your back gets better. Only   a   few   people   with   low   back   pain   need   surgery.   Surgery may   help   if   you   have   a   herniated   disc   or   back   pain   along   with symptoms   of   nerve   damage,   such   as   numbness   in   your   legs. Even    in    these    cases,    most    people    will    improve    without surgery.   Having   surgery   does   not   guarantee   that   all   your   pain will   go   away.   Before   you   have   surgery,   it   is   a   good   idea   to   get a second opinion. After   the   first   time   you   have   had   low   back   pain,   you   are likely   to   have   it   again.   To   help   keep   your   back   healthy and avoid further pain: • Practice good posture when you sit, stand, and walk. • Get   regular,   low-impact   exercise.   Walk,   swim,   or   ride   a stationary bike. Stretch before you exercise. • Wear low-heeled shoes with good support. • Sleep   on   your   side.   A   medium-firm   mattress   may   put   the least stress on your back. • Watch   your   weight.   Being   too   heavy,   especially   around your waist, puts extra stress on your back. • Don't   try   to   lift   things   that   are   too   heavy   for   you.   When you    must    lift,    bend    your    knees    and    keep    your    back straight,   keep   the   object   you   are   lifting   close   to   your belly   button,   and   avoid   lifting   and   twisting   at   the   same time. If you sit or stand for long periods at work: • Pay   attention   to   your   posture.   Sit   or   stand   up   straight, with your shoulders back. • Make sure your chair has good back support. • Take regular breaks to walk around. If your work involves a lot of bending, reaching, or lifting: • Talk   to   your   human   resources   department   to   see   if   there are other ways you can do your work. • Don't    depend    on    a    "back    belt"    to    protect    your    back. Studies   have   not   shown   these   belts   to   be   effective   in reducing   back   injuries.   The   most   they   can   do   is   to   help remind you to use good techniques for lifting.