Back pain is extremely common, with 80% of adults experiencing it at some point in their lives. Fortunately, not all back pain is caused by a spinal condition or deformity that requires medical intervention. In fact, back pain is often the result of everyday bad habits that can easily be corrected.
10 Habits that are Bad for Your Back
To help alleviate daily back pain, the spine specialists at Orthopaedic & Spine Center of Newport News, VA recommend taking a good look at your everyday behaviors and correcting those that could be putting strain on your back.
- Prolonged Sitting
Sitting for long periods of time without taking breaks puts pressure on your spinal discs, creating tension in your lower back that can cause pain and discomfort. “Take short breaks to stand, stretch, or walk around at least once every hour, if not every 30 minutes,” advises Dr. Jeffrey Carlson.
- Bad Posture
Slouching or maintaining a non-neutral spinal position can improperly distribute weight, damaging back muscles and bones over time. “Sitting up straight and keeping your shoulders relaxed can make a big difference in your back pain,” says Dr. Mark McFarland.
- Improper Lifting
Bending from the waist or twisting your back to lift objects or change direction can put strain on your spinal discs, muscles, ligaments and nerves. “Always bend your knees and keep the object close to your body when lifting,” recommends Dr. Carlson. “Your weight will be distributed more evenly and your risk of back injury will be reduced.”
- Wearing the Wrong Shoes
Both high heels and shoes that are too flat or unsupportive can change the normal curvature of your spine and force the back muscles to work harder. “To protect your back, wear shoes with adequate support, and heels no higher than one inch,” recommends Dr. Carlson.
- Poor Sleep Habits
How you sleep and the mattress you’re sleeping on can contribute to your back pain. For example, sleeping on your stomach puts strain on your neck, while sleeping on your side can misalign the spine. And an old, sagging mattress doesn’t provide proper support for your neck or spine. “Sleeping on your back is generally the best position for spinal alignment,” says Dr. McFarland. “You can also try using a supportive pillow to maintain the natural curve of your neck, or placing a pillow between your knees if you need to sleep on your side.”
- Smoking
Smoking not only reduces your calcium absorption, increasing your risk of osteoporosis and bone fractures, the nicotine in cigarettes actually contributes to the loss of cushioning between your vertebrae, which can lead to disc degeneration and spinal cord compression. “We all know the health risks associated with smoking, but for those suffering with back pain, the incentive to quit is even greater,” says Dr. Carlson.
- Poor Nutrition
The spine and its soft tissues need nutrients to stay healthy and strong. “If you’re not eating a healthy, well-balanced diet, it could be contributing to your back pain,” says Dr. McFarland. “Follow a healthy diet plan of whole grains, fish, chicken, fruits and vegetables, and talk to your primary care physician about taking Vitamin D and calcium supplements.”
- Lack of Exercise
Lack of regular exercise can lead to stiffness and weakness in your back. Without strong, flexible muscles, tendons and ligaments supporting your spine, you’re more likely to experience back pain. “Aim for at least 30 minutes of physical activity like walking, swimming or yoga every day,” advises Dr. McFarland. “And if you need help starting and maintaining a regular exercise routine, our physical therapists can help.”
- Being Overweight
Carrying extra weight, especially in your mid-section, shifts your entire center of gravity forward, putting additional strain on your back muscles and spine. “Extra weight can also put stress on your knee and ankle joints,” says Dr. Carlson. “Which can cause an unnatural gait and further contribute to back pain.”
- Stress
Stress can cause the muscles in your back and neck to tense up and remain clenched. If these muscles seldom relax, you’re more likely to develop back pain. “It’s important to find ways to reduce stress, whether through deep breathing exercises or doing a hobby that you enjoy,” explains Dr. McFarland. “OSC also offers behavioral psychology services, which can help patients develop coping methods for chronic stress.”
Get Help for Your Back Pain in Newport News, VA
Bad habits can be hard to break, but with some conscious thought and effort you can develop good habits that promote a healthy, pain-free back. If you’re unsure where to start, or if your pain is severe, lasts more than a few weeks, or is accompanied by other symptoms, such as numbness, tingling, or weakness, set up a consult with our experienced spine specialists.
To make an appointment for spine care in Newport News, VA, please call 757-596-1900 or request an appointment online.