​​ Back Pain Causes in Adults: Physiotherapist Chandigarh
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Back Pain Causes in Adults: Physiotherapist Chandigarh

  • Writer: Dr Nancy Sharma
    Dr Nancy Sharma
  • Jul 24
  • 12 min read
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Back pain is a prevalent issue that affects many adults worldwide. Understanding the common causes of back pain is crucial for prevention and effective treatment. In this article, we will explore the various factors that contribute to back pain in adults and shed light on how they can be addressed. By gaining insights into these causes, you can take proactive measures like stretching your back using a back stretcher like this one to maintain a healthy back and improve your overall well-being. If you're experiencing persistent back discomfort, consider starting home physiotherapy in Mohali for expert evaluation and relief. ✅ Looking for physiotherapy near me? Get expert care at home in Mohali & Chandigarh—call us at 9876978488 today!


Muscle Strain Causes of Back Pain in Adults


What is Muscle Strain?


Muscle strain refers to the stretching or tearing of muscle fibers, commonly occurring in the back. It is a leading cause of back pain in adults. When muscles are subjected to excessive physical exertion, sudden movements, or lifting heavy objects improperly, they can become strained and result in discomfort. One of the most overlooked causes of back pain is poor posture—posture correction physiotherapy can realign your spine and prevent future flare-ups. Explore effective and natural lower back pain relief without surgery through home physiotherapy and movement therapy. Book the best physiotherapist in Mohali from Healthy Jeena Sikho for home visits that ensure speedy recovery.


Common Activities Leading to Muscle Strain


Numerous activities and behaviors can contribute to muscle strain and subsequently cause back pain in adults. Engaging in repetitive motions, such as lifting heavy weights without proper form, participating in intense sports or physical activities, or even sitting in an uncomfortable position for extended periods can strain the back muscles. It is essential to be mindful of these activities and adopt proper techniques to prevent muscle strain and minimize the risk of back pain. For chronic pain cases, our back and neck physiotherapy at home service is a proven solution.


Poor Posture Causes of Back Pain in Adults


The Impact of Poor Posture on Back Health


Maintaining good posture is crucial for a healthy back, but poor posture can lead to back pain in adults. Slouching, hunching over desks or electronic devices, and sitting or standing with an improper alignment of the spine can put unnecessary stress on the back muscles and ligaments, leading to discomfort and pain. We also recommend cupping therapy to ease muscle tightness, improve blood circulation, and reduce back stiffness. 🏠 Need physiotherapy at home in Chandigarh? Our certified experts offer personalized sessions right at your doorstep.


Everyday Habits Affecting Posture


Several every day habits can contribute to poor posture and subsequent back pain in adults. These include prolonged sitting without breaks or ergonomic support, using unsupportive chairs or mattresses, carrying heavy bags on one shoulder, and failing to practice proper lifting techniques. By being aware of these habits and making conscious efforts to maintain correct posture, you can significantly reduce the risk of developing back pain. A sedentary lifestyle is one of the most common modern causes of back pain—find out how to break the cycle. 🌟 Your search for the best physiotherapist in Chandigarh ends here—trusted home care with a 4.8⭐ rating!


Degenerative Disc Causes of Back Pain in Adults


Understanding Degenerative Disc Disease


Degenerative disc disease is a condition characterized by the breakdown of spinal discs over time. It is a common cause of back pain in adults, especially as they age. The discs between the vertebrae lose their cushioning ability and become thinner, resulting in increased pressure on the surrounding structures and nerves.


Factors Contributing to Degenerative Disc Disease


Multiple factors contribute to the development of degenerative disc disease and subsequent back pain in adults. Aging is a significant factor, as the discs naturally degenerate with time. Genetic predisposition, excessive weight or obesity, smoking, and engaging in physically demanding occupations can also accelerate disc degeneration. Adopting a healthy lifestyle, maintaining a balanced weight, and avoiding smoking can help reduce the risk of degenerative disc disease and associated back pain.


Herniated Disc Causes of Back Pain in Adults


What is a Herniated Disc?


A herniated disc occurs when the soft, gel-like center of a spinal disc protrudes through a crack in the outer layer. This condition can lead to back pain in adults. When the herniated disc compresses nearby nerves, it causes pain, numbness, or weakness in the back, as well as radiating pain down the legs (sciatica).


Activities or Conditions Leading to Herniated Discs


Herniated discs can result from various activities, injuries, or conditions. Examples include heavy lifting, sudden twisting or bending motions, obesity, and degenerative disc disease. Engaging in high-impact sports or occupations that involve repetitive lifting and bending increases the risk of developing a herniated disc. Practicing proper lifting techniques, maintaining a healthy weight, and taking precautions during physical activities can help prevent this condition and associated back pain.


Sciatica Causes of Back Pain in Adults


Understanding Sciatica


Sciatica refers to pain that radiates along the sciatic nerve, which runs from the lower back down through the hips and legs. It can be a significant cause of back pain in adults. Sciatica occurs when the nerve is compressed or irritated, resulting in sharp or shooting pain in the lower back, buttocks, and legs.


Common Triggers for Sciatica Pain


Several factors can trigger sciatica pain in adults. These include spinal compression due to herniated discs, bone spurs, spinal stenosis, inflammation around the sciatic nerve, or nerve impingement. Maintaining a healthy weight, practicing good posture, and engaging in regular exercise to strengthen the back and core muscles can help prevent or alleviate sciatica pain. 📍 Now available: Physiotherapy in Kharar, Zirakpur, and VIP Road – quick appointments and flexible time slots.


Top 10 Back Pain Causes Male Patients Experience


1. Muscle Strain and Overexertion

Muscle strain remains the leading cause of back pain in male patients I treat at my clinic. This occurs when:

  • Lifting heavy objects without proper form

  • Sudden movements during sports or work

  • Prolonged physical labor without adequate rest

  • Weekend warrior syndrome (intense activity after sedentary weekdays)

Immediate Relief: Apply ice for 15-20 minutes every 2-3 hours during the first 48 hours.


2. Poor Workplace Posture

With Chandigarh's booming IT sector, I see increasing causes of back pain in male professionals:

  • Forward head posture from computer work

  • Rounded shoulders from desk jobs

  • Hip flexor tightness from prolonged sitting

  • Weak core muscles supporting the spine

Professional Tip: Set up an ergonomic workstation or consult our physiotherapy clinic for workplace assessment.


3. Herniated Disc - A Major Back Pain Reason for Male Patients

Herniated discs account for 30% of back pain reasons male patients visit our clinic. Common triggers include:

  • Heavy lifting in construction/manufacturing jobs

  • Repetitive bending and twisting

  • Age-related disc degeneration (common after 35)

  • Previous back injuries that weakened the disc

Warning Signs: Leg pain, numbness, or weakness alongside back pain requires immediate attention.


4. Sciatica: The Shooting Pain Down Your Leg

Sciatica is a frequent reason of back pain in male patients, especially those in physical jobs:

  • Sharp, shooting pain from lower back to leg

  • Numbness or tingling in leg or foot

  • Muscle weakness in affected leg

  • Pain worsens with sitting or coughing


5. Degenerative Disc Disease

As men age, degenerative changes become significant causes of back pain in males:

  • Natural aging process affects disc height and flexibility

  • Reduced shock absorption leads to increased spine stress

  • Morning stiffness that improves with activity

  • Activity-related pain that worsens with prolonged use


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6. Facet Joint Dysfunction

Facet joint problems are common back pain causes male patients over 40 experience:

  • Joint inflammation from wear and tear

  • Stiffness especially in the morning

  • Pain with extension (bending backward)

  • Localized tenderness over the joint


7. Sacroiliac Joint Dysfunction

The SI joint can be a hidden cause of back pain in male athletes and manual workers:

  • One-sided lower back pain

  • Pain radiating to buttock or thigh

  • Difficulty sitting for long periods

  • Pain with getting up from sitting


8. Spinal Stenosis

Spinal narrowing affects older males, causing specific back pain reasons:

  • Leg pain with walking (neurogenic claudication)

  • Relief when sitting or leaning forward

  • Numbness or weakness in legs

  • Difficulty walking distances


9. Work-Related Back Injuries

Occupational hazards in Mohali and Chandigarh contribute to reasons for back pain in males:

  • Construction workers: Heavy lifting, awkward positions

  • Truck drivers: Prolonged sitting, vibration exposure

  • IT professionals: Poor posture, sedentary lifestyle

  • Agricultural workers: Repetitive bending, heavy loads


10. Sports and Recreation Injuries

Athletic activities common in the region can cause back pain causes in males:

  • Cricket: Bowling action stress

  • Badminton: Sudden directional changes

  • Gym injuries: Improper lifting technique

  • Running: Impact-related compression


Age-Specific Back Pain Patterns in Males


Men in Their 20s-30s

Primary causes: Muscle strains, sports injuries, poor posture from desk jobs


Men in Their 40s-50s

Primary causes: Disc problems, facet joint issues, work-related wear and tear


Men Over 60

Primary causes: Degenerative changes, spinal stenosis, osteoporosis-related fractures


🔍 Searching for a physiotherapist near me? We cover Mohali, Chandigarh, Zirakpur, and Kharar—call 9876978488.


Top 10 Back Pain Causes Female Patients Experience


1. Muscle Strain from Household or Caregiving DutiesOne of the most frequent back pain causes I observe in female patients is muscle strain due to:

  • Lifting children or elderly family members improperly

  • Prolonged standing while cooking or cleaning

  • Carrying heavy grocery bags or buckets

  • Bending repeatedly during daily chores

Relief Tip: Use proper lifting posture, and take stretch breaks every 30–45 minutes.


2. Poor Posture from Sedentary Lifestyle and Desk JobsIn working women and homemakers alike, poor posture is a common trigger for back pain:

  • Slouching while using laptops or smartphones

  • Sitting cross-legged for long periods

  • Using low seating while working at home

  • Weak abdominal and back muscles from lack of exercise

Fix It: Consider ergonomic chairs and start with light core-strengthening exercises.


3. Hormonal Changes and Menstrual CycleUnique to women, hormonal fluctuations can contribute to back pain:

  • Back cramps during menstruation

  • Pelvic instability during ovulation

  • Water retention causing muscle stiffness

  • Relaxin hormone weakening ligaments during pregnancy

Tip: Heat pads and light yoga can ease hormone-related back discomfort.


4. Pregnancy-Related Back PainPregnancy is a major back pain cause for female patients across age groups:

  • Additional weight in the front of the body shifts posture

  • Relaxed joints due to hormonal changes

  • Lower back strain from prolonged standing

  • Poor sleeping positions during the third trimester

Professional Tip: Use a pregnancy support belt and sleep with a pillow between the knees.


5. Osteoporosis and Bone Density LossIn postmenopausal women, reduced bone density is a serious contributor to back pain:

  • Compression fractures in the vertebrae

  • Stooped posture leading to chronic strain

  • Risk of sudden fractures from mild falls

Advice: Regular DEXA scans and calcium+vitamin D supplementation are key.


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6. Sacroiliac Joint DysfunctionThis condition is especially seen in active women and new mothers:

  • One-sided lower back pain

  • Pain radiating to hips and thighs

  • Discomfort while climbing stairs or changing positions

  • Inflammation postpartum due to pelvic stress

Fix: Pelvic stability exercises and SI joint belts are highly effective.


7. Chronic Stress and Emotional LoadWomen often bear emotional caregiving burdens, which can manifest physically:

  • Muscle tension in upper and lower back

  • Stress-triggered muscle tightness and poor sleep

  • Clenched jaw and hunched shoulders from anxiety

Relief Strategy: Combine breathing techniques, journaling, and physiotherapy.


8. Wearing Improper FootwearA surprisingly common female-specific cause of back pain:

  • High heels disrupting spinal alignment

  • Flat footwear with no arch support

  • Fashion footwear that lacks cushioning

Solution: Limit high heel use and invest in orthopedic-friendly daily wear.


9. Polycystic Ovary Syndrome (PCOS) and Pelvic IssuesWomen with PCOS often report chronic lower back pain:

  • Inflammation around pelvic organs

  • Poor posture from abdominal bloating

  • Referred pain from reproductive organs

Tip: Combine PCOS treatment with posture correction and gentle exercise.


10. Postural Fatigue from Dual ResponsibilitiesWomen managing both professional and household roles often ignore early signs:

  • Long hours multitasking without proper rest

  • Constant bending and twisting during caregiving

  • Lack of sleep causing poor recovery from strain

Self-Care Reminder: Prioritize posture, rest, and ask for help when needed.


Experience pain relief with the best physiotherapist in Zirakpur, now offering home sessions for post-surgical and chronic pain.


Age-Specific Back Pain Patterns in Females

Women in Their 20s–30s

Primary causes: Poor posture, menstrual cramps, post-pregnancy strain, PCOS-related pain


Women in Their 40s–50s

Primary causes: Facet joint dysfunction, work stress, early degenerative changes, dual-role fatigue


Women Over 60

Primary causes: Osteoporosis, spinal stenosis, arthritis-related back pain, post-menopausal degeneration


When to Seek Professional Help: Red Flags

Contact our physiotherapy clinic immediately if you experience:

  • Severe pain following trauma or injury

  • Numbness or weakness in legs

  • Loss of bladder or bowel control

  • Fever accompanying back pain

  • Pain that worsens at night

  • No improvement after 48-72 hours of self-care


Treatment Options Available in Mohali & Chandigarh


Conservative Treatment (First Line)

  • Physiotherapy: Targeted exercises and manual therapy

  • Pain management: NSAIDs and muscle relaxants

  • Activity modification: Ergonomic improvements

  • Heat/Cold therapy: For acute pain relief


Advanced Physiotherapy Techniques

At our clinic, we offer:

  • Manual therapy: Joint mobilization and soft tissue techniques

  • Exercise prescription: Specific strengthening and flexibility programs

  • Dry needling: For trigger point release

  • Electrotherapy: TENS, ultrasound, and laser therapy


Specialized Services

  • Postural assessment and correction

  • Workplace ergonomic consultation

  • Sports injury rehabilitation

  • Chronic pain management programs


Prevention Strategies for Back Pain for Adults

Daily Habits

  1. Maintain good posture during work and daily activities

  2. Take regular breaks from prolonged sitting

  3. Lift properly: Bend knees, keep load close to body

  4. Stay active: Regular exercise strengthens supporting muscles


Exercise Recommendations

  • Core strengthening: Planks, bridges, modified crunches

  • Flexibility work: Hip flexor stretches, hamstring stretches

  • Cardiovascular fitness: Walking, swimming, cycling

  • Functional movements: Squats, lunges, deadlifts (proper form)


Workplace Tips

  • Ergonomic setup: Monitor at eye level, feet flat on floor

  • Regular movement: Stand and walk every 30-45 minutes

  • Proper lifting: Use mechanical aids when available

  • Stress management: Take breaks, practice relaxation techniques


Why Choose Professional Physiotherapy Care

Many men in Mohali and Chandigarh try to "tough out" back pain, but professional treatment offers:

  • Accurate diagnosis of the underlying cause

  • Personalized treatment plans based on your specific condition

  • Faster recovery with appropriate interventions

  • Prevention strategies to avoid recurrence

  • Return to activities you enjoy safely



Take Action Today: Your Back Health Matters

Don't let back pain control your life. Whether you're dealing with acute injury or chronic discomfort, professional physiotherapy can help you:

  • Identify the root cause of your back pain

  • Develop a personalized treatment plan

  • Learn prevention strategies for long-term health

  • Return to pain-free living and activities you enjoy


Ready to Start Your Recovery Journey?

Book your consultation today: 📞 Call/WhatsApp: 9876978488

📍 Serving Mohali, Chandigarh, Panchkula, Zirakpur


Don't wait for back pain to worsen. Early intervention leads to better outcomes and faster recovery. Contact us today to discuss your specific situation and start your path to a pain-free life. 🛏️ Post-surgery recovery? Choose our physiotherapy at home in Mohali for faster healing with expert supervision.


Frequently Asked Questions (FAQs)

Ques 1. Can women get back pain due to hormonal changes?

Ans. Yes, hormonal fluctuations during menstruation, pregnancy, or menopause can cause lower back pain. The hormone relaxin loosens ligaments, increasing strain on the spine and pelvic joints. Many women also experience cramps and backaches linked to their cycle.


Ques 2. What kind of back pain is common during pregnancy?

Ans. Pregnant women often experience lower back pain due to weight gain, posture changes, and joint loosening. This pain usually appears in the second or third trimester and may worsen with prolonged standing or poor sleeping posture.


Ques 3. How does poor posture contribute to back pain in women?

Ans. Slouching while working on a laptop, using mobile phones for long hours, or sitting cross-legged can cause muscle imbalances. Over time, this poor posture weakens the spine-supporting muscles, resulting in chronic back pain.


Ques 4. Are there specific physiotherapy treatments for women with back pain?

Ans. Yes. At Healthy Jeena Sikho, we offer customized physiotherapy at home for women. Treatments include posture correction, pelvic floor exercises, core strengthening, and manual therapy tailored to each patient's lifestyle and condition.


Ques 5. When should I see a doctor or physiotherapist for back pain?

Ans. If your back pain lasts more than a week, radiates to your legs, or is accompanied by numbness or weakness, it’s time to consult a doctor or physiotherapist. Early treatment ensures faster recovery and prevents long-term complications.


Ques 6. Can back pain be a symptom of osteoporosis in women?

Ans. Absolutely. Women, especially after menopause, are at risk of osteoporosis. This can lead to vertebral compression fractures, causing sudden or chronic back pain. Bone density scans and appropriate treatment are important for prevention.


Ques 7. How can physiotherapy at home help women with chronic back pain?

Ans. Home physiotherapy offers personalized care in a comfortable environment. Our therapists assess your posture, daily activities, and pain triggers to design a rehab plan. This includes stretching, strengthening, and ergonomic advice—ideal for busy homemakers or working women.


Ques 8. Is it safe to exercise with back pain?

Ans. Yes, but under professional guidance. Gentle stretches and strengthening exercises are essential for recovery. Avoid high-impact activities. A physiotherapist will guide you on safe movement patterns and help you build strength without worsening the pain.


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