• Age: More common with  advancing age and between  ages of 30 and 50.
• Fitness level: Inactive people with weak back and abdominal muscles may not properly support the
• Job-related factors: Jobs requiring heavy   lifting, pushing, or pulling,  working at a desk
• Weight Gain: being overweight or obese  puts stress on the back
• Psychological factors: Anxiety,  depression, mood, stress can  influence the likelihood of  experiencing back pain
• Smoking: It can restrict blood  flow and oxygen to the  discs, causing them to  degenerate faster.

• Pain in the lower area  of the back
• Mobility  impairment
• Radiating pain in the  lower
• Difficulty in carrying  out daily activities
• Difficulty to maintain a standing, sitting or a lying position,  especially in case of radiating pain to the lower extremities bending

Diagnosis of CLBP is based on history, symptoms, physical  examination and results of diagnostic studies.  

When simple treatments are ineffective, your doctor may order  imaging studies of the lower back, which may include

• Computed Tomography Scan (CT/CAT scan),  
• Magnetic Resonance Imaging (MRI) 
• Selective Nerve Root Block 
• Discography 
• X-rays
• Myelography 

CLBP is treated by identifying the cause with a stepped care  approach, moving from simple low-cost treatments to more  aggressive approaches.

• Medications prescribed by doctor
• Hot or cold packs application 
• Resuming normal activities to ease pain (bed rest not recommended) 
• Exercises to strengthen core and back muscles
• Psychological support 
• Manual therapy by Chiropractors, Osteopaths or Physiotherapists
• Surgery for back pain (recommended if there’s a specific  medical reason and when other treatments have not helped

Simple back exercises and stretches can help reduce back pain.  Here are some exercises that will help you relieve CLBP. 

The Kneeling Stretch

Kneel on the floor, legs spread  

1. hip-width apart. 
2.  Sit back on your heels and drop your head down. 
3.  Feel the stretch
4. Lift your head up and return to the  starting position through your
5.  Repeat 5 times. 

The Knee-to-chest Stretch

1. Lie on your back with your knees  bent and your feet flat on the fl oor.
2.  Using both hands, pull and hold both  knees to your chest until you feel a  slight stretch in your lower back.
3.  Release your knees and return to  the starting position. 
4. Repeat 5 times.

The Back Extension

1. Lie on your chest with your hips fl at.
2. Using both hands, push your hands  off lifting your head and shoulders. 
3. Arch your back, straighten your  elbows to feel the stretch in the  lower back area. 
4. Return to the starting position.
5. Repeat 5 times. 

The Plank

1. Get into your  forearms on the ground. 
2.  Keeping your elbows in line with  your shoulders, push up onto your  forearms and toes,keeping your  back straight and your elbows on  the ground.
3. Hold for a few seconds, and then  lower yourself to the floor.

The Cat-Cow

1. Get on your hands and knees,  keeping your back straight. 
2.  Round your lower back as much as  you can toward the ceiling. 
3.  Then arch your back so that your  stomach comes toward the floor.  
4.  Repeat 10 times.

Always check first with your doctor before starting an exercise program and get a list of helpful exercises.