1.Weak muscles, caused by insuffient exercise, are a major cause of back pain. The body is a unit-the various muscles act together. The lower torso is carried by the abdominals as well as the lower back muscles. The upper torso is carried by the pectorals or chest muscles, as well as the upper back muscles (trapezius and lats). So any exercise plan for back pain need to strengthen and stretch not only the major back muscles, like the lats and traps but also muscles in the front of the body, particularly the abdominal muscles. The abdominal muscles (often called the core muscles) help to support the spine and upper body. The abdominal muscles comprise the internal and external obliques down the side of your waist, and the six-pack muscles or the rectus abdominus, that run down the middle of your abdomen.
2.Lack of flexibility in the back muscles. A poor range of movement, also caused by inactivity, can result in back pain when you perform a movement outside of your normal range of motion. For example, if your lower back muscles are tight and you make a sudden twisting motion, you can strain those muscles. You need to stretch the muscles of the back to increase your range of motion.
3.Tight muscles in the chest,shoulders and legs. As mentioned, the body is a unit, so you need to stretch and loosen connected muscles. Stiff shoulder muscles will likely cause neck and upper back pain. Tight chest muscles pull on the shoulder and then will cause shoulder and neck pain. The hamstring muscles and gluteal muscles, if tight, can pull on the pelvis, causing rounding of the lower back, and associated back pain.
4.Poor posture. Most of us sit for most of the day. This means sitting at your desk, the couch or driving your car. We often have poor posture while sitting, which causes back pain over time. Poor posture while standing or walking will also affect your back. If you round your shoulders when you stand or walk, this will lead to upper back pain. Stonger muscles, developed through exercise, will correct poor posture.
5.Picking up objects incorrectly. This is a common way of pulling and straining back muscles. Ive done that several times, as many of you have too. When picking up objects, let your legs take the weight. Bend your legs, not the back. Keep your back straight and don't twist your body when carrying a heavy object.
6.Being overweight. This puts a lot of strain on the back. If you are overweight you are likely to also be less flexible, with a smaller range of motion. This will mean that sudden movements will be more likely to cause muscle strains.
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