Persistent back and muscle pain for 10 years is often related to poor posture, muscle weakness, long hours of sitting, old injuries, or age-related changes in the spine. In most cases, it is not dangerous, but it needs proper evaluation and regular care. You should consult a doctor or orthopaedic specialist for a proper examination. The doctor may suggest an X-ray or MRI if needed. Physiotherapy is very important and helps to strengthen the back and core muscles. Regular stretching, walking, and simple strengthening exercises can reduce pain over time. Avoid prolonged sitting without breaks, and maintain correct posture while working or using a mobile phone. Keeping a healthy weight, sleeping on a firm mattress, and applying heat packs can also help relieve discomfort. Pain-relieving medicines should only be taken under medical advice. If you notice weakness, numbness, or pain spreading to your legs, please seek medical care early.