Ah, back pain. It’s like the uninvited guest at a party – it shows up unannounced and overstays its welcome. But it’s actually really common. It’s one of the leading reasons people visit a doctor or take time off from work. While it’s more likely to occur after age 65, anyone can be affected.
Think about your everyday habits. Some of these habits could be the culprits behind that nagging ache in your back. Let’s take a look at these habits and how you can fix them.
1. Sitting on your spine for long periods of time
You spend eight hours a day at a desk. Or you spend a lot of time relaxing. Either way, you’re not alone. Not only is sitting for a long time bad for your back, but having poor posture puts strains on your muscles and ligaments that support the spine. Over time, this strain can lead to discomfort and pain.
Tip: Your posture makes all the difference. Sitting up straight and keeping your shoulders relaxed can make a big difference. Take regular breaks to stand up and stretch. It’ll give your back some relief.
2. Improper lifting techniques
“Bend with the knees.” You’ve probably heard this advice a thousand times, but do you actually do it? Many people tend to bend at the waist when lifting objects, which can cause serious back strain, especially if done over a prolonged amount of time.
Tip: Always bend your knees and keep the object close to your body. Your weight will be distributed more evenly and your risk of back injury will be reduced. Practice makes perfect – every time you lift something, whether it’s a heavy box or a grocery bag, be mindful of your form.
3. Lack of regular exercise and stretching
Your body is designed to move, but a lack of regular exercise can lead to stiffness and weakness in your back muscles. If you don’t have strong, flexible muscles supporting your spine, you’re more likely to experience back pain.
Tip: Add at least 30 minutes of physical activity to most days of the week. Simple activities like walking, swimming, or yoga can strengthen your muscles and improve flexibility. Stretching is a great activity to add, too. Don’t get discouraged – it takes time to limber up those muscles!
4. Stress
Stress doesn’t just affect your mind; it takes a toll on your body, too. When you’re stressed, your muscles tense up – even your back muscles.
Tip: Find ways to manage your stress and calm your mind. Try deep breathing exercises or spending time on a hobby you love. You just might find your muscles relaxing naturally.
5. Poor sleep habits
A good night’s sleep should leave you refreshed, right? But if you’re waking up with back pain, your sleep position might be to blame. Do you sleep on your stomach? Your neck could get strained. How about sleeping on your side? That can put pressure on your hips and shoulders.
Tip: Try sleeping on your back. It’s generally the best position for spinal alignment. You might try using a supportive pillow to maintain the natural curve of your neck. If you still feel like you need to sleep on your side, place a pillow between your knees.
When should I seek help?
Back pain is a nuisance, but if your pain is severe, lasts more than a few weeks, or is accompanied by other symptoms like numbness, tingling, or weakness, it might be time to see a doctor.
