As Paulie Gualterie so sagely puts it on the Sopranos: “When it comes to back pain, what do we know, really?” Well, we know that back pain is a common ailment that plagues millions of Americans every day. In fact, back pain is one of the leading reasons people take time off work or go to the doctor. Although there are still many more mysteries to be explored regarding the root cause of back pain, we know enough about the spine and its workings to point out some common habits that, over time, could accumulate into nagging back pain, or could aggravate existing back pain. Let’s take a peek at the bad habits that could be causing your back pain. 

5 Ways You Could Be Hurting Your Spine and Not Even Know It

1. Sitting for extended periods:

Modern life – especially in America, where cities are not very walkable and most people drive everywhere – involves a lot of sitting on your butt. Either you’re sitting at a desk for hours every day without the chance to move around, or you’re sitting on the couch or laying in bed trying to relax. Sitting still for extended periods isn’t just bad for your back, but contributes to poor posture. Poor posture in turn strains your ligaments and muscles that support the spine; over time, such strain accumulates into pain and discomfort. 

How To Fix It: Try taking regular breaks and standing up to stretch – even for just a few minutes – every chance you get. Make it a point to move around and at the very least swivel your head every hour. Taking care of your posture and health will allow you to work more productively in the long run.

2.. Lifting with your back:

Everybody “knows” they should lift with their legs, not their back. However, the way most people injure their back from pulling too much weight is not doing a deadlift in the gym. Most people injure their back trying to move furniture around or through repetitive strain at their jobs. Make sure to bend at the knees rather than the lift, even if it’s not a very heavy object.

How to fix it: Keep the object close to your body and always bend your knees. This distributes weight more evenly and takes the strain off your back. Being mindful of your form even when lifting groceries can save you a lot of pain down the road.

3. Sedentary lifestyles

Our bodies are designed to move. When we ignore its call for activity, our muscles get stiff. Without strong, flexible back muscles supporting your spine, back pain is much more likely to occur.

How to fix it: Aim for a minimum of 30 minutes of physical activity per day. Even walking to the grocery store, doing some simple yoga stretches, or going for a short hike can make a huge difference. Stretch when you have time – it only takes a few seconds!

4. Stress-induced tension

Stress takes a toll on your body as well as your mind. Our bodies naturally tense up when we’re stressed – including those in your back. 

How to fix it: Find outlets for your stress, such as playing sports or spending time with family. Other relaxing activities include deep breathing exercises, stretching exercises like yoga or pilates, and incorporating gentle motion into your routine.

5. Poor sleep

If you’re waking up with back pain, you may be sleeping the wrong way. Stomach and side sleepers should be aware of how these positions strain your neck and shoulders.

How to fix it: Sleeping on your back is the best position for spinal alignment. However, if you just can’t sleep comfortably that way, try putting a little pillow between your knees to support your hips, and look for ergonomic pillows.

Contact Us Today

Small things can make a big difference. If your back pain persists despite incorporating healthier habits into your life, you may need to visit a spinal specialist. Call The Spine and Scoliosis Center to schedule an appointment with a spinal specialist today!