Back pain is a common complaint among many individuals, but there are some things that can make it even worse. In this article, we’ll look at what these five things are, and how you can take action to reduce or prevent further pain or discomfort.
1. Prolonged Sitting
The Impact of Prolonged Sitting on Back Pain
One of the most important factors that can contribute to back pain is prolonged sitting. This can lead to a variety of issues such as decreased blood flow to the lower back, decreased core stability, and reduced muscle strength. To reduce the risk of developing or exacerbating back pain, it’s important to break up periods of sitting with movement or exercises. This can help to keep the muscles active and the blood flowing.
Simple Ways to Incorporate Movement
It can be difficult to motivate yourself to get up and move throughout the day, especially if you are busy with work. However, there are some simple and easy ways you can incorporate movement into your daily routine such as: taking frequent stretch breaks, walking around your office or workspace at least once an hour, and doing simple exercises like bodyweight squats and wall squats.
2. Poor Posture
The Impact of Posture on Back Pain
Another major contributor to increased back pain is poor posture, whether while sitting or standing. Poor posture not only limits the amount of oxygen and blood to the muscles and joints, it also places an excessive amount of stress on the spine. This can cause strain on the intervertebral discs and muscles, which can lead to increased pain in the lower back.
Correcting Posture
Imbalanced posture can be improved with core-strengthening exercises, which will help to keep your spine in its natural position. Additionally, draw awareness to your posture throughout the day and use a lumbar support in chairs to help keep your spine aligned.
3. Heavy Lifting
The Impact of Heavy Lifting on Back Pain
Heavy lifting can cause a lot of strain on the lower back, depending on how the object is held and lifted. When heavy objects are lifted incorrectly, it can cause an excessive amount of strain on the joints, muscles, and tendons in the lower back. This can lead to increased pain and discomfort.
Correct Lifting Techniques
In order to avoid further strain and discomfort, it’s important to use proper lifting techniques when handling heavier objects. This can include keeping your back straight, squatting to pick up objects, and utilizing your legs and hips to lift the load. Additionally, it’s important to take frequent breaks if you’re dealing with especially heavy objects.
4. Stress
The Impact of Stress on Back Pain
Stress can also contribute to increased back pain. Psychological stress can trigger the production of certain hormones, such as cortisol, which can cause back pain, headaches, and even muscle tension. To reduce or prevent stress-induced back pain, it’s important to take steps to reduce stress in your life.
Ways to Reduce Stress
Some effective ways to practice stress reduction include mindfulness and deep breathing exercises, engaging in physical activity, and taking time to do something enjoyable each day like listening to music or reading a book. Additionally, spending time with family and friends and engaging in activities that bring joy can also be beneficial.
5. Poor Sleeping Habits
The Impact of Poor Sleeping Habits on Back Pain
Another major factor that can contribute to increased back pain is poor sleep habits. Not getting the right amount of sleep or rest can cause the body to become inflamed and lead to aches and pains in the lower back. Therefore, it’s important to prioritize not only the number of hours of sleep each night, but also the quality of sleep.
Improving Sleeping Habits
To improve the quality and quantity of sleep, it’s important to maintain a consistent sleep schedule, limit stimulants like caffeine close to bedtime, reduce daytime napping, and create a comfortable sleeping environment. Additionally, getting in the habit of practicing relaxation exercises, such as deep breathing or progressive muscle relaxation, can also be beneficial.
Final Words
Back pain is a common complaint, and there are various lifestyle factors that can make it worse. To reduce or prevent any further pain or discomfort, it’s important to take steps to reduce your risk factors. This includes incorporating movement throughout the day, practicing good posture and lifting techniques, reducing stress, and improving your sleeping habits. If you don’t find relief from these methods, it’s recommended that you seek medical advice from your healthcare provider.