Back pain, known as the second most common ailment after the common cold, is a problem that almost everyone experiences at least once in their lifetime. This condition can occur for various reasons, including long-term sitting, improper movements, or physical injuries. Fortunately, about ninety percent of back pain cases heal naturally without the need for specific medical treatments, within a period of two months, or to be more precise, eight weeks. However, if back pain is not given enough attention and preventive measures are not taken, the intensity of the pain may increase and over time cause a person's disability. Therefore, proper management and timely follow-up in this field can prevent the aggravation of problems and maintain the quality of a person's life. The most common cause of back pain is mechanical back pain, usually caused by impact, pressure, or lifting heavy objects. This type of back pain is caused by incorrect movements and abnormal pressure on the back muscles. Muscle spasms, which are one of the main causes of mechanical back pain, can occur following improper movements such as bending or twisting the back inappropriately, a sudden sneeze or cough, or even simple activities such as bending to tie a shoelace or twisting the back to look away. In addition, lifting heavy objects in the wrong way can also cause muscle spasms, resulting in severe back pain. Paying attention to the correct methods of moving and lifting objects can help prevent these types of problems. Chronic back pain can occur after an accident or severe trauma to the back. In some cases, too much curvature of the back may also lead to back pain. These positions can cause irritation and damage to the back structures and cause continuous and long-term pain. It is necessary to pay attention to the correct diagnosis and proper treatment of these problems in order to prevent more serious problems in the future. Key tips for exercising during back pain: 1. Consultation with a doctor: Before starting any daily activities or sports exercises, get permission from your doctor and make sure that the exercises are suitable for your back condition. 2. Do the movements slowly: do the sports movements slowly and carefully and avoid doing fast and sudden movements that may injure the back. 3. Inform your doctor or trainer: If you feel pain during training, be sure to tell your trainer or doctor so that the necessary measures can be taken to prevent the situation from worsening. 4. Focus on the muscles: When stretching, focus on the target muscles to ensure maximum efficiency and safety of the exercises. 5. Correct breathing: Deep and regular breathing during exercise helps you to control better and avoid extra pressure on the back. 6. Caution in case of dizziness: If you feel dizzy while exercising, stop exercising immediately and consult your doctor.