Back pain is a real ‘bugger’; not only is it painful and uncomfortable but it can also deprive you of a good night’s sleep. The good news is that you can reduce your risk for back pain once you realise which common, every day habits are causing it.

Ouch, my back!

Back pain is a common complaint with many different causes such as injury and trauma during accidents or as a result of specific medical conditions. However, it is also, more often than not, the result of everyday habits indulged in and physical activities done incorrectly. You can reduce your risk for back pain once you realise which common, everyday habits are doing so.

Everyday habits that cause back pain

Here are ten every day habits and things we do without realising that they cause back pain:

1. Leading a sedentary life

One of the most important things you can do to strengthen your back muscles and prevent back pain is to get up and move! Any form of exercise, be it swimming, a brisk walk, yoga, Pilates and stretching, will do the trick. Remember to always warm up before starting.

2. Being overweight

Being overweight can put added strain on the muscles and joints in your back and make them more vulnerable to injury. Extra kilograms, especially around your stomach, may shift your centre of gravity and put extra strain on your lower back.

3. Not eating the right food

A healthy diet will help keep your weight down. It may also help prevent back pain caused by constipation, when the colon becomes too full and causes pressure on the lower back. It may help prevent vitamin and mineral deficiencies, lack of which often exacerbate medical conditions such as osteoporosis, that causes back pain.

4. Smoking

Smoking restricts the flow of nutrient-containing blood to spinal discs, making them especially vulnerable to back pain.

5. Sleeping in the wrong position

Sleeping on your side with your knees pulled up slightly toward your chest is often recommended as the best sleeping position to prevent back pain. Sleeping on your stomach is regarded as the worst position. Sleeping on your back with a pillow under your knees and another under your lower back is acceptable.

6. Not paying attention to your posture

One of the biggest causative factors for back pain is the amount of time we spend sitting, slouched over with rounded backs, for long periods of time. Sitting in a straight-backed chair with low-back support, knees a bit higher than your hips and with your feet propped up on a stool if you need to, is a better option. Regularly getting up and walking about and always being aware of your posture will also help.

7. Lifting heavy objects

Be careful how and what you lift. Bending over from the waist to lift heavy objects will place undue stress on your back. Rather bend your knees and squat. Keep the load close to your body and try to direct the weight through your legs not your back while standing up. Push rather than pull heavy objects. Also, beware of sudden movements in which you twist your head and shoulders around but keep your hips stationary.

8. Wearing very high heels and tight clothing

Avoid wearing very, high heels. Not only do they shift your centre of gravity and strain your lower back but they also make it difficult to maintain a good, upright posture. Also avoid clothing that are so tight that it interferes with bending, sitting or walking.

9. Carrying heavy handbags or briefcases

Pick the right handbag or briefcase to avoid back pain. A messenger type bag with a wide, adjustable strap that’s long enough to reach over your head is best for your back. The strap will distribute the weight of the bag more evenly and help keep your shoulders even instead of dragging one shoulder down by its weight.

10. Ignoring stress

Few people realise that stress causes you to tense your muscles and that constant tension of this kind can cause back pain. Avoid or manage stress through exercise, meditation, deep breathing, etc.

Reduce your risk for back pain by avoiding these negative lifestyle habits but if they don’t help or the pain worsens, get a medical opinion.

 

Sources

11 ways to avoid back pain. 2014. Retrieved from: http://www.webmd.com
Elvidge, S. 2013. Healthy eating and back pain. Retrieved from: http://www.backpainexpert.co.uk
Orenstein, B. W. 2013. Six tips to prevent back pain. Retrieved from: http://www.everydayhealth.com
Rodriguez, D. 2014. Switch your sleep positions to ease back pain. Retrieved from: http://www.everydayhealth.com