Is Your Posture Wrong?
Back pain is unfortunately common in many adults, and that is likely due to how typical the habits causing it are. If you’re making one of these back-pain-causing mistakes, you’re certainly not alone, and identifying the behavior is one step closer to fixing it.
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1. Lifting Heavy Objects
When put under immense strain, it is common for the back to develop localized pain and stiffness. One common cause is heavy lifting, so if your job involves dragging around boxes, you might want to take a breather and some breaks.
2. Aging
This one is hard to beat, but as adults grow older, they have the risk of developing or worsening back discomfort. This could be linked to age-related diseases as well as cases of arthritis.
3. Injury
If you get hit in the back, this can cause irritation and even numbness. Perhaps you accidentally backed into a furniture corner, or someone hit you with a frisbee. Either way, be sure to treat the injury.
4. Overexertion
Of course, too much intense physical activity can also cause back pain, especially if you’re lifting weights that involve your back muscles. Just be sure you’re using the right posture, and rest easy knowing the problem should go away as your muscles heal.
5. Poor Posture
This is common for many adults, as most have poor posture from the get-go. Sitting or standing incorrectly for long periods can contribute to dull and aching pains, so be sure to check yourself in the mirror to assure your posture is proper.
6. Sitting Periods
Similar to posture, if you spend long hours sitting, this can also contribute to back pain. This is a common cause in office workers and students, so be sure to take breaks to avoid that dull ache.
7. A Fall
It’s unfortunately common for older adults to slip and fall and injure their back. Be mindful of your surroundings, as a bad fall can even lead to fractures in elders with more brittle bones.
8. Extra Weight
If you’re experiencing more and more back pain, this could be due to weight gain as well. More weight puts additional stress on the spine and muscles, which can also increase the risk for disc problems moving forward.
9. Sleep Position
Even the position you sleep in can contribute to your back pain. Poor posture or an unsupportive mattress is known to strain the back out, and will only get worse the longer you sleep on it.
10. Sedentary Lifestyle
A sedentary lifestyle refers to a lack of movement and exercise. This in turn contributes to weaker core muscles that will struggle to support the spine, eventually leading to stiffness and lackluster spinal alignment.
Now that we talked about 10 common causes behind back pain, here are 10 habits to alleviate it.
1. Practice Posture
One great way to make long-lasting effects for your back is fixing your posture. Take some time to look at pictures and watch videos to check the way you’re sitting. Also, if you sit for long periods, be sure to get up and stretch your legs every so often.
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2. Daily Stretches
Start your morning with some nice stretches, which is a great way to loosen up tight muscles and open up your spinal area. In fact, daily stretches are great for overall spinal health.
3. Lift Correctly
If your job does involve heavy lifting, it is important to make sure you’re doing so in a safe way. Twisting the wrong way can easily lead to muscle spasms, so do a bit of research to make sure you’re engaging your leg muscles when you lift, not your back.
4. Take Walks
Walking is another great way to get the blood pumping and help improve your back. Walking also helps with weight management, which will remove unnecessary pressure from your back and provide some healthy stretching.
5 Improve Your Sleep Posture
We spend almost a third of our lives sleeping, so it is important to make the process as comfortable as possible. Try to avoid sleeping straight on your back, and if you’re a side sleeper, a pillow between the legs can help reduce pressure on the spine.
6. Core Muscle Exercises
It’s no surprise that exercising can help in all aspects of life, and that includes your back! Core exercises in particular are the best way to go, as these targeted exercises will strengthen your spine and reduce lower back pressure.
7. Do Yoga
Yoga in particular will bring a great deal of stability and internal core strength. It’s a great way to stretch and support your spine, and can help you work out those bothersome kinks in your body.
8. A Massage
Depending on the cause of your back pain, a massage can be beneficial. You might have to seek a specialist, but if any therapist will do, then they can work out the knots. This is particularly beneficial for office workers who struggle with long sitting periods.
9. Diet Changes
It turns out that some diets can be very inflammatory, which will only worsen chronic back pain. So to find a diet that might be more supportive, it is smart to consult a nutritionist or eat less-inflammatory foods.
10. A Doctor Visit
Of course, if nothing else is working, it may be wise to speak to a doctor. Many doctors can help lead you to the right form of treatment, whether that be a chiropractor, a dietician, or medication.
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