5 Daily Habits Causing Back Pain in The Woodlands & How to Break Them
Back pain is one of the leading reasons people seek medical care. Around 65 million Americans have experienced acute back pain, with 16 million experiencing chronic aches. A significant factor contributing to this prevalence can often be attributed to common daily habits.
Even the smallest actions, such as proper posture and sleep positions, can massively impact spinal health. To help you avoid or recover from debilitating pain, let's explore the daily habits causing back pain and how to fix them.
Common Daily Habits That Cause Chronic Back Pain
These habits might seem inconsequential, but doing them repeatedly and for long periods can place chronic stress on your spine and back muscles.
1. Bad Posture
The spine functions best in a neutral position, where each vertebra aligns to maintain its natural curves and support. Poor posture undermines this arrangement by incorrectly dispersing weight along your spine, damaging your back muscles and bones over time.
2. Improper Lifting Techniques
Lifting weights is harsh on your spine unless you follow proper form. Otherwise, your back could give out, causing your spinal discs—the jelly-like cushion between each vertebra—to slip and put painful pressure on surrounding muscles and nerves.
3. Prolonged Sitting Without Breaks
Sitting continuously for several hours, especially on chairs without adequate lumbar spine support, overworks your back. A peer-reviewed research study revealed that even just two hours of sitting can strain the lumbar spine, underscoring the need for back pain relief.
4. Wearing Unsupportive Footwear
At first glance, feet may seem entirely unrelated to the back. However, unsupportive footwear causes your standing posture to shift unnaturally. It starts a domino effect that disrupts your gait, distributes your weight unevenly, and, ultimately, places unnecessary stress on your spine.
5. Sedentary Lifestyle
Back and abdominal muscles support the weight of your entire upper body. When inactivity weakens them, your core muscles can't do their part, forcing your spine to take on most of the heavy lifting. This strains your lower back, causing pain that gradually worsens.
How These Habits Affect Your Spine
Are your daily habits causing back pain? They might seem minimal, but they wear down your spine over time, leading to strains, spinal misalignment, and chronic discomfort. If left unaddressed, they could even cause enduring pain and irreparable conditions.
Fortunately, making even the smallest changes to your lifestyle and work patterns will help you enjoy low back pain relief and keep it from coming back moving forward.
Chiropractor-Recommended Fixes to Break Bad Habits and Alleviate Pain
Let's talk about some simple lifestyle adjustments you can make to relieve your back pain, as recommended by our chiropractors.
1. Practice Proper Posture Daily
Contrary to what you might think, your spine isn't straight. It has three natural curves at your neck, mid back, and lower back, and keeping this natural curvature is fundamental to an optimal posture.
Here are some tips to help maintain a proper position when sitting:
- Don't cross your legs.
- Keep your feet on the ground or a footrest.
- Relax your shoulders.
- Keep your elbows close to your body.
- Rest your back on a backrest with good lumbar support.
Meanwhile, follow these cues when standing to avoid straining your back:
- Stand straight with your shoulders back and your stomach in.
- Place your weight on your entire foot.
- Keep your head level.
- Keep your feet at shoulder-width.
- Hang your arms naturally by your side.
2. Use Ergonomic Backpacks and Bags
No two bags are truly alike. For heavy backpacks, those with sternum and hip belts distribute weight throughout your torso and prevent your shoulders from bearing all of it. Many also feature padded backs to keep your spine in optimal alignment.
It's best to avoid bags carried on one arm or shoulder since they only place weight on one side of your body. If you must bring one, keep it light and leave the heavy items for backpacks.
3. Lift Heavy Objects Safely
Avoid lifting and carrying heavy loads without considering your posture. Whether you're working out in the gym or moving furniture around, keep these cues in mind to avoid straining your back:
- Straighten your back; avoid rounding it to prevent disc slips or muscle strain.
- Tighten or brace your midsection to engage your core.
- Look ahead, keeping your head aligned with your spine to maintain a neutral neck position and avoid unnecessary strain.
- Lift with your knees and hips, using the power of your legs to push up rather than pulling with your back.
- Keep the weight close to your body to minimize leverage and reduce the stress on your back.
4. Take Regular Movement Breaks
Standing for extended periods often feels unavoidable, especially in a nine-to-five job. However, some simple yet effective strategies can help restore blood flow throughout your legs and lumbar area and relieve pressure on your back.
For instance, use a height-adjustable standing desk to easily switch between sitting and standing while you work. You can also walk around during breaks and eat your lunch standing up, giving your back a much-needed stretch.
5. Choose Supportive Footwear
Proper footwear provides essential arch support, cushioning, and stability, helping you maintain a natural stride. For longer periods, consider limiting high-heel wear, as they put unnecessary stress on your hips, legs, and heels, making you more prone to trips and falls.
Your sports shoes are also important. Proper footwear—running shoes for runs, lugged boots for hikes, flat shoes for weightlifting—gives your lower body the support it needs to stay stable during activity and avoid injuries that could put you off doing what you love.
Why Local Chiropractic Care Can Help Heal Your Back Muscles
While simple, meaningful lifestyle changes are crucial for alleviating back pain, seeking hands-on back pain treatment plans from professionals like Core Health Spine & Rehabilitation maximizes recovery.
Our team offers personalized assessments to determine the root cause of your pain. Then, using our findings, we'll develop a holistic program involving manual therapies, chiropractic adjustments, corrective exercises, and ongoing support to help restore your quality of life.
Strengthen Your Back With the Help of Core Health Spine & Rehabilitation
Recovery starts with the changes you make to your daily habits causing back pain. By adopting these small lifestyle adjustments, you’ll be well on your way to moving freely—without the constant worry of pain or discomfort. Trust us; your back will thank you for it.
You don't have to go on this journey alone. Core Health Spine & Rehabilitation will assess your lifestyle to determine the changes you need to make and facilitate mobility exercises and manual therapies to speed up your recovery.
