Lack of exercise

Standing or bending down for long periods

Sitting in a chair that does not provide enough back support

Sleeping on a mattress that does not provide enough back support

Lifting, carrying, pushing or pulling heavy loads, or going about these

A fall.

The most important cause of backache is obesity. Carrying excess weight puts a strain on back, on both bones and soft tissue (muscles, ligaments, and joint tissues). The excess weight in front of spine, on abdomen and chest, leads to pulling body forward, causing back muscles to be under a strain to hold body erect. A weakening of these structures by fat that grows into tiny spaces around blood vessels and along borders between muscles and around joints causes these soft tissues to be less able to protect themselves from minor injury.

Overeating is another major cause of backache. In a thin person, even eating a large meal too can result in overbalancing body in forward position from extra weight of food and digestive juices. The reflexive effort to hold shoulders and ribs off overloaded intestinal tract adds to strain on back.

Here are some lifting "dos and don'ts" to help you avoid straining your back.

Do's

High Heeled shoes are one of most common reasons for backache. Hence wear good shoes with low heels, not sandals or high heels.

If you need to lift an object, stand close to thing you want to lift.

Always Stand Straight and Plant your feet squarely, shoulder width apart.

Bend at knees, not at waist. Keep your knees bent as you lift.

Pull in your stomach and rear end. Keep your back as straight as you can.