5 Habits That Can Wreck Your Back

Introduction

Back pain is a huge problem for many people. The good news is that it can often be prevented by paying attention to your habits throughout the day. Here are some everyday habits that you might have that could be causing your back pain, and what you can do to correct them.

1. You sit all day.

Your first thought may be, “I don’t sit all day.” But think about how much time you spend sitting in a chair or on your couch. You might not be sitting on a desk like the guy in the picture, but that doesn’t mean your back isn’t suffering.

“When you’re sitting for long periods of time, it can negatively impact blood flow and increase stiffness,” says Laura McMahon, director of research development at Life University’s Center for Orthopedics Education and Research in Marietta, Georgia. “It also makes it harder to build muscle strength.”

The good news is that you can protect yourself from these effects by taking frequent breaks—even if they last for just five minutes—and by standing up when possible. This will help release tension from muscles throughout your body.

2. You can’t get comfortable sleeping.

You can’t get comfortable sleeping

If you have a hard time finding a comfortable position while sleeping, it’s probably because of the mattress or pillow that you use. Firm mattresses are best for your back and they help keep your spine aligned while lying down. Also, choose pillows that provide support for the neck without putting pressure on it or making it stiff or sore in any way (read “Best Pillow For Neck Pain”). To find out if your pillow is causing pain in the neck area, place one hand under each shoulder blade and take note of how much space there is between them and the mattress/bed when lying down on your side with knees bent at 90 degrees; if there isn’t enough room for this gap then chances are high that something else is causing discomfort—like an old worn-out pillow!

3. Your gym routine is causing you pain.

Most people are familiar with the importance of stretching before exercising, but they forget to stretch after. Stretching not only helps you to prevent injuries, it also increases your flexibility and range of motion.

Warm up before your workout by doing a few minutes of light cardio such as jogging on the spot or jumping rope for about five minutes. This will get your heart rate up so that you have enough energy when you begin working out.

Afterwards, stretch out those muscles by lying face down on a mat, and gently bending over until you feel tension in your lower back muscles then hold it for 10 seconds before returning to an upright position. Repeat this process several times until you have reached all areas of tension in your back region.

4. You’re not using good posture when you walk or run.

So, you know to sit up straight at your desk, but what about when you’re on the move?

Keep your head level with your shoulders. Instead of looking forward or down at your phone, keep the phone in front of you so that it’s not too close to your face and neck.
Don’t lock out your knees when walking or running. This can cause back pain and also make it difficult for you to move quickly if needed (like if someone is following behind).
Practice good posture while standing in line at the grocery store by keeping one foot slightly behind the other as pictured below:

5. You always carry your bag on one shoulder.

Carrying a bag over one shoulder can put uneven weight distribution on your body. This can cause muscle strain in your back and shoulders, which in turn may lead to back pain.

If you are carrying a heavy bag on one side of your body for long periods of time, it could lead to muscle strains and even spasms (tense muscles). The muscles around the spine can become very tense from this kind of activity, which can make it harder for them to perform their usual functions.

If you suffer from chronic back pain, pay attention to your habits during the day and see if any of them could be a contributing factor to your discomfort.

Understanding the cause of your pain is important in order to diagnose it properly and treat it effectively. In some cases, the source is obvious—you might have strained a muscle doing too many pull-ups at the gym or slipped on ice on your way home from work. But sometimes there’s no obvious trigger for back pain, which can make it more difficult to diagnose and treat effectively.
Knowing what triggers your pain is crucial because once you know what causes an attack, you can preventively prepare yourself for future incidents by modifying certain behaviors or avoiding certain situations altogether. For example: If an episode occurs after sitting down after standing all day at work, try using a lumbar support cushion in chairs that do not provide adequate lower-back support (for example: uncomfortable airplane seats). Or if bending over while lifting groceries out of the trunk triggers an episode due to weight distribution issues related to posture or lifting technique…then don’t bend over when picking up groceries!
Having knowledge about all treatment options available allows individuals who suffer from chronic low back pain (LBP) feel empowered with their decision making process regarding how they want their LBP treated/managed/prevented—and also gives them control over their own health care decisions overall.”

Conclusion

Back pain can be debilitating, and it can become a day-to-day struggle. If you’re suffering from chronic back pain, pay attention to your habits during the day and see if any of them could be contributing factors. You may not even realize that some of your daily routines are causing you discomfort or harm. By making adjustments in your routine or developing healthy habits, you can help alleviate back pain over time.