10 Habits That Cause Back Pain

Back pain does not have the same cause for everyone. You can have the healthiest lifestyle and still suffer from back pain. However, certain bad habits or incorrect posture can cause back pain that is worse, so bad that you can’t even move.

Lumbago or low back pain is common in today’s society. It can make children as well as adults and the elderly unfit for school or work.

The pain can be mild or severe and can go away in a few days or last for weeks. Rest can help you recover from the condition, but if the pain worsens, it’s best to talk to a specialist.

Discover the 10 Habits That May Cause Back Pain

Some of the habits that cause back pain in some cases are described below.

1. Carry heavy objects

Whether it’s your shoulders, your upper back, or your lower back, carrying a heavy weight causes some sort of imbalance. Your body leans forward and your shoulders tend to arch.

It is recommended that you do not carry more than 10% of your body weight on your back. You can also divide it differently or change your attitude.

2. Sleeping on an old mattress

A mattress can last nine or ten years without sleeping problems.

However, research [1] at the University of Oklahoma found that people who changed mattresses every five years slept much better and developed less back pain.

3. Wear very high heels or platform shoes

When you wear high heels, it leads to:

• an unnatural curvature of your back
• forcing your joints
• forcing the muscles of your spine to work harder

So it is not a good idea to walk long distances in unsuitable footwear.

4. Overweight

Too much extra body weight is destructive to your spine and your joints in general. If you force your knees to carry that much more extra weight, it also puts extra pressure on your ankles.

If you don’t lose some weight quickly in such a situation, it can cause back pain and your spine will suffer.

5. Improper Lifting Techniques

When lifting a heavy object off the floor, learn to bend your knees. Otherwise, you could accidentally damage the nerves in your vertebrae or the intervertebral discs.

It is important to always use caution when lifting heavy objects, as this action can lead to intense lower back pain from your waist down to your thighs.

6. Poor posture when sitting or walking

Poor posture when sitting at your computer or at your desk is another major cause of back pain.

Another way to overload your back is to walk with your shoulders bent forward.

Therefore, it is essential not only to adjust your posture, but also to do exercises that relax your spine and strengthen the muscles in your back.

7. A Sedentary Lifestyle

If you don’t exercise regularly, it can have nasty consequences for your back and your body in general. A sedentary lifestyle weakens your muscles so that you get cramps with even the most simple actions.

Getting enough exercise, on the other hand, strengthens your muscles and bones.

8. An Unhealthy Diet

As you know, a bad diet can have many negative effects, such as:

• obesity
• circulatory problems
• osteoporosis
• high stress levels
• heart and vascular disease

However, being overweight also causes your pelvis to tilt forward, creating tension in the back. If you can reduce 5 to 10% of your body weight, your back pain can already be significantly reduced.

9. Anxiety and Stress

Excessive stress can cause muscle contractions, especially in the neck and back. When your muscles don’t relax enough, they eventually start to hurt. If not treated properly, this condition can even lead to chronic pain.

10. Exposure to the cold

If you work outdoors, in a place that is cold or exposed to cold drafts, you may experience muscle cramps. These can cause back pain or lead to severe neck pain.

Other recommendations

• Exercise regularly because your muscles weaken if you don’t exercise them.
• Make sure you don’t stand or sit in the same position for too long.
• Sleep well, as rest is essential for your body to recover.
• Do some stretching exercises and try meditation, and pay attention to your breathing. This can help you relax and reduce stress.

• Watch your weight. Your diet should also be rich in calcium and vitamin D.
• Maintain good posture when sitting or standing. Try to keep your spine in a straight line.
• Sleep in a comfortable position with a pillow recommended for a healthy spine.
• Keep your stress levels under control. This is essential to avoid muscle cramps and any kind of neck or back pain.
• Try yoga and meditation techniques, as they could prevent back pain and improve your overall quality of life.
• Consult a doctor or specialist for expert advice and guidance.

[1] Source: Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems (www.ncbi.nlm.nih.gov)