Back pain is a common problem that is often associated with a lack of exercise, poor posture, or dehydration. But there are many other everyday activities and habits that can contribute to long-term back pain....CONTINUE READING
There are a wide range of lifestyle causes to consider when looking at long-term back pain. Reviewing your usual activities and habits is essential to finding the root cause of your back pain. With the right solution plan, you can reduce the risk of further issues and stop pain in its tracks.
In this article which is in accordance to healthline, we’ll explore the many potential mistakes you may be making daily that lead to long-term back pain. Together, let’s discuss how to correct them and help relieve some of the strain and stress on your back.
1. Prolonged Sitting
If you have an office job, it’s likely that you’re sitting in a chair for eight hours a day, five days a week. This can be problematic, as sitting in the same position for too long can take a toll on your posture, causing pain in the lower back and lumbar regions.
To get past this without any pain or further discomfort, it’s important that you take regular breaks and stretch throughout the day.
Since it’s not always possible to get up and walk around too often, there are plenty of ergonomic office chairs available that can help reduce the pain in the long run.
Ergonomic chairs encourage a more upright posture, which prevents back and neck pain from developing over time. Manually adjusting the height and hydraulic adjustment of your office chair is also key to posture support.
2. Slouching
Slouching is a sneaky pain-causing culprit that can lead to long-term back pain. It lowers your head and adds strain to your back, as well as weakens the muscles in the back and causes increased instability. Bad posture can also contribute to tension and stiffness in your neck muscles.
Mending bad posture is easier said than done, as it can be hard to take a break from our daily routines and habits. To start, it’s important to be aware of your posture and try and note when it’s not optimal.
You should also look at your environment when you’re sitting, and place things like laptop, phone or TV screens at eye-level or higher. Most of all, take regular breaks and stretch your body – this will help to keep your posture in a correct position and reduce long-term back pain.
3. Carrying Heavy Loads
Let’s face it, no one wants to be lumbered with a heavy bag or purse full of things when out and about, but it can and does lead to long-term back pain issues. Carrying something heavy increases the pressure and load on the muscles and joints in your back, and therefore can cause pain and strain over time.
It’s important that you have a regular and healthy carrying system to reduce the strain and tension put on your back. Try to switch sides regularly when carrying heavy loads, and use two carriers (if possible) instead of one. It’s also wise to split the weight evenly between your hands and arms when holding something heavy.
4. Smoking
Smoking not only negatively affects your lung health, but it can also lead to back-related issues. Studies have shown that smoking reduces blood flow to the spine, which has a knock-on effect on nerve function, and of course the general health of your spine. It may also impair the movement of cells responsible for healing the discs located between the vertebrae.
The only solution to this problem is to either quit, or if quitting isn’t possible, minimize the amount you smoke.
5. Not Exercising
Exercise is essential to your health and can help to reduce the symptoms of existing back pain. Regular movements and stretches will help to strengthen the muscles of your back and improve posture.
Not exercising can lead to a stiff, weak spine and can make it harder for you to stay active. Even if you don’t have back pain right now, taking care of your spine with regular exercise is an integral part of preventing long-term back pain.
The type of exercise you choose to do doesn’t matter too much, as long as it’s something that engages the entire body and your spine. Low-impact activities such as walking, swimming, or yoga are great for maintaining spine health.
6. Poor Diet
Having an unhealthy diet can have a direct effect on your spine health. Poor nutrition can lead to weight gain, which in turn can create excessive strain on the vertebrae. It is important to make sure you are eating a balanced and nutritious diet to ensure the health of your spine.
Choose nutrient-rich foods that are low in sugar and saturated fats and make sure to consume the necessary amounts of vitamins and minerals. This kind of diet won’t just benefit your spine, but your overall health as well.
7. Leg Crossed
It is common to cross your legs when seated, but it puts a huge strain on the spine. When you cross your legs, the lower body is rotated, which puts strain on the spine, neck, and hips.
Crossing your legs may have been a habit since childhood but it’s essential that you focus on sitting up straight and keeping your legs comfortably relaxed together when seated. It may not look as comfortable, but it has much better long-term effects.
8. Poor Quality Sleep
If you’re sleeping wrong or on a poor quality mattress, this can easily lead to a stiff and aching body in the morning. When you’re comfortably positioned on a mattress, this helps to provide pressure relief and your spine will be supported in its natural alignment.
Investing in a good mattress is worth the money as it will help take the pressure off of your spine which should only lead to you having more restful sleep, ultimately preventing long-term back pain.
9. Wearing High Heels
High heels might look glamorous, but they can be a major cause of long-term back pain. Wearing high heels shifts your body’s weight forward and puts an unnecessary strain on the spine.
If you must wear high heels, it is recommended that you stick to wearing them no more than two to three hours at a time. It’s also best to buy heels with a wide sole and thick heel for better support and cushioning.
By properly addressing each of these potential mistakes in your daily life, you can reduce the chances of long-term back pain and the pain that often comes with it.
With the correct solution plan in place, you can ensure that your back is well taken care of, while continuing to enjoy the activities and routines of your daily life. With the right knowledge, you can ensure that your long-term back health is looked after and take the right steps forward to reaching optimal body health..<<CONTINUE READING>>
