Nearly all Americans experience (or will experience) back problems at some point in their lives. It is possible to have back problems from bad sleeping habits or improperly lifting heavy objects. You might injure your back simply from too much sitting–which can often be an issue for people working, so sit for work.
Many chiropractors and physiotherapists recommend getting mobile to improve back, hip, and joint problems. However, there will be specific limitations depending on your injury. So any type of movement, walking, or even working with a physical therapist on a customized program is great.
So what habits do you have that may be making your back pain worse. Let’s take a look.
1. Leaning all the way back
You may find it uncomfortable to lean backward and possibly even painful. This is why so many people believe that stretching this way is dangerous to the back and body. But often, it’s a huge mistake. This type of pain is a sign that your body requires support in this position–and you should practice it more often.
Your body’s only chance to heal from the damage caused by sitting for too long is when you stretch backward. You will feel better, and your back pain will be under control the more you stretch out and lean backward.
2. Staying stationary
Our bodies are not designed to be in a solitary state. They thrive on movement. The back muscles can become more flexible and deconditioned after long periods of rest, which makes your spine more responsive to movement.
Patients with back pain should try to move around, even if only for 10-12 minutes. To help you get on track, a good chiropractor or physiotherapist can design a treatment plan and an exercise program that is specific to your back pain.
If you don’t have insurance or want to go the chiropractic route, you may also be able to treat your condition with regular stretches and exercises, such as the MyBackPainCoach program.
The MyBackPainCoach has been featured in CBS, Cosmopolitan. Men’s Health, GQ Magazine, Magazine, and FoxNews.
Ian Hart is a Certified Strength and Conditioning Specialist (CSCS) and has a Master’s Degree in Sports Science and a ton of industry certifications and qualifications.
Ian’s program has a unique approach to treating back pain that is growing in popularity. It’s been used in over 27 countries and is tailored toward people suffering from back pain due to illness, injuries, job-related strains, and other common causes of back pain. In the program, Ian discusses how a number of different movements can help prevent your back from spasming then you can complete your daily routines with ease.
The program comes with a money-back guarantee if you aren’t satisfied, so it’s definitely worth taking a look at if you’re someone who suffers from a tight lower back, spasms, or dull daily back pain.
Check it out here.
3. Depending on medication
The use of medication to mask back pain symptoms can lead to a larger problem. Although pain pills can temporarily mask your symptoms, they don’t change the physiology that may be causing them.
Poor joint mechanics, nerve impingements, and disc problems can all lead to your problem continuing to worsen.
Side effects are a part of all medication. Opioids, a pain medication, can quickly become addictive.
4. Looking for that “perfect” stretch
Many people who suffer from back pain often search for this sort of “magic” stretch that will fix all their problems and eliminate all pain. One single stretch won’t solve your chronic pain long-term.
It helps to do a routine of different stretches, including stretches leaning backward, front door, and to both sides. You may also want to include leg stretches as well as hip workouts into your routine.
5. Waiting way too long to seek help
If you ignore your pain or wait too long to seek treatment, symptoms like numbness and muscle weakness can become permanent. This can lead to nerve entrapment, more severe soft tissue adhesions, and wear of the joint surfaces.
It is a sign that something is wrong. Ignoring it will not solve the problem, but it can make it worse and more difficult to treat.
Although pain may seem intermittent and fleeting, it can become more severe over time if the source is not found. If left untreated, back or neck pain can cause headaches, dizziness, and upper extremity pain & weakness.
6. Wearing high heels every day for work
You probably don’t be surprised that high heels are on this list. However, they force your back to arch, which causes your back muscles to work overtime.
High heels are notorious for causing balance problems. You will be able to balance better if you wear more comfortable shoes that allow your arch to sit in its natural position.
7. Your posture is poor
Poor posture can cause back problems over the years. It doesn’t matter if you are on your feet all day or sitting at your computer, your back pain can be unbearable. To relieve pain, you can also try sitting at a 90-degree angle.
Remember to sit up straight and don’t lean your neck down and toward your computer as you work. This is a common reason for the development of Dowager’s Hump. Use a lumbar support cushion or pillow if necessary and to get up for walking breaks every 15 to 30 minutes.
8. Yoga isn’t your thing
Of course, yoga isn’t a habit that’s causing back pain. However, eh very helpful in relieving back, neck, and hip pain issues. Yoga is more effective than strength training or running for back pain relief, as it reduces stress levels. Yoga can promote relaxation through various postures and breathing exercises.
It is also great for toning muscles in the lower body and core, which is essential to relieving back pain conditions as well. Yoga is also known to promote relaxation and may help relieve stress. This can help you feel at ease, both in your mind and your back.
9. You are sleeping on a mattress from the 18th century
If your back hurts every morning, it is likely that you need a new mattress (or you’re sleeping in a bad position that’s not natural to your back’s arch). You may feel aching and pains when you wake up from old mattresses. They don’t provide the proper support to your spine. You should replace your mattress every ten years. Take a look at these warning signs that your mattress may be contributing to your back issues.
10. Your backpack or purse is too heavy
According to the ACA (American Chiropractic Association), your purse or backpack should not weigh more than about 7-10% of your body weight. If your bag or purse weighs more than 7-10%, it can cause serious back pain. You can also clean out your purse or backpack by switching which side you are carrying it.
11. You never go for walks or runs
After a long day at the office, many people feel that there is nothing better than laying down and taking a deep breath. What may seem to provide short-term relief might actually cause long-term pain. In fact, your back pain will continue to worsen. The reason is that your pain is not caused by your back, but your front. Walking can help ease back pain by reducing tension and stretching lower back and hip flexor muscles.
Constant sitting causes your fasciae and front muscles to pull forwards. Standing straight up and standing straight will cause your back to pull forwards. Your back extensors, gluteal muscles, and back muscles will strain against this pulling force.
When you lie down with your feet up, your fasciae and muscles cannot relax or stretch but are trapped in the same dangerous position. If you have mobility, try to go for a light 15 to 30-minute walk 3 to 5 days a week.
12. You don’t perform strengthening exercises
With the exception of extreme injuries that may restrict movement and mobility, strengthening your back or extensor muscles can be essential to improving your condition. Sometimes, weak back muscles may be causing the problem.
And in many cases of back pain, it’ll become essential to train your back with targeted strengthening exercises. Focus on strengthening your glutes, core, and lower back to help ease back pain for the long term.