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If you’re experiencing back pain, you’re not alone. Back pain affects more than 80% of Americans at some point in their lives and causes an estimated $50 billion in lost work and medical costs annually. Fortunately, most back pain isn’t serious and will go away with rest and minimal treatment. However, it’s best to get yourself back to feeling like your normal self as soon as possible—after all, the last thing you want to do when you have back pain is move around, which can make it worse! 1) What Causes Back Pain? There are many different reasons why someone might experience back pain. While some causes of back pain are more serious than others, it’s important to understand what can cause your own back pain so you can properly diagnose and treat it, too. Causes include: a bad fall, lifting something heavy, arthritis in your lower spine, muscle strain or spasms and pinched nerves. A bad case of sciatica is another common cause—sciatic nerve damage causes radiating leg pain that often improves with stretches. There are many other causes of lower back pain too; if you think you’re suffering from chronic low back pain because there is no obvious cause or no apparent injury then getting advice from a doctor may be helpful. 2) Treatment Options Some back pain can be treated with over-the-counter pain relievers, such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs). For back pain that persists, you may need to see a doctor for stronger medications or additional treatment. A physical therapist can also show you specific exercises and stretches for lower back pain relief. If your low back pain causes symptoms in your legs, called sciatic nerve irritation, you may benefit from a steroid injection. 3) Stretching For people with chronic back pain, certain yoga poses and stretches can provide relief that lasts for hours. These low-impact exercises don’t require any special equipment or clothing and can be done anywhere. Try these five simple exercises for lower back pain relief at home, work or on-the-go. For more tips, check out our guide to relieving back pain . And if you have severe pain or numbness in your legs , seek medical attention immediately—that may be a sign of something more serious. 4) Exercise Whether you are seeking back pain relief or looking for a way to maintain your back, exercise is important. You may have heard it said that people who exercise regularly are at less risk of getting low back pain than those who don’t. Regular exercise has also been shown to help alleviate lower back pain and sciatic symptoms in people who already have them. The good news: There are lots of exercises that can relieve your back aches! Here are five of our favorites. All you need is some floor space and maybe a yoga mat (or towel). We recommend doing these stretches after any activity where your back might feel tight—such as after sitting at work all day or working out. You should hold each stretch for 15 to 30 seconds, breathing deeply through your nose. If one feels particularly good, hold it longer! Repeat each stretch two to three times on both sides of your body. These stretches will be most effective if done on an empty stomach but they can be done any time of day. Start slowly with these exercises; even though they feel easy when you first try them, there's always more flexibility to gain over time with practice. 5) Prevention Tips There are some easy stretches for back pain and sciatica that you can do at home or work. You don’t need any special equipment—just use your own body weight as resistance. Here are five simple ways to stretch your lower back, hamstrings, thighs, and shoulders; four of them can be done while sitting at a desk. Stretching is one of best ways to relieve back pain fast because it increases blood flow and helps loosen tense muscles.