Back pain? Six habits that exacerbate the situation and solutions
People frequently think of their backs, especially their spines, as being somewhat delicate, fragile, and in need of care.
Because of this, people are afraid of performing basic activities because they might “hurt their back,” especially if they have previously experienced back pain or an injury or are currently experiencing the beginnings of a back pain flare-up.
Even more so if you routinely focus on stabilizing and mobilizing your back, the spine and the tissues that support it are highly strong and adaptable.
The tendency is for overprotecting your back to result in excessively decreasing activity out of anxiety rather than continuing to be active.
While it is true that people occasionally feel back pain or their back “giving out” when doing something benign like picking up a pen off the floor, these kinds of incidents are typically the “straw that broke the camel’s back.”
In other words, everything you did (and didn’t do) leading up to picking up the pen is what caused your back pain, not the act of picking it up.
What routine activities and work-related behaviors put you at greater risk for back problems or injuries? What can you do to stop them, then?
#1 Back Pain Issue: Inactivity
Not just lack of exercise, but also lack of movement throughout the day, such as staying in one position or posture for an excessive amount of time.
Even if you work out a few times a week, this won’t always be enough to make up for the hours you spend at your desk and lounging on the couch.
6. What can be done? More movement
You are not required to start a workout regimen as a result of this (although there are many reasons why you should). A little stroll is OK and improves mood, so try to get at least some movement every day.
Your back will thank you for doing weighted exercises. Your brain is inundated with serotonin and stress is killed. Additionally, it helps to considerably strengthen your immune system, increase testosterone levels, and protect you from osteoporosis.
Stretching your neck and shoulders can help you de-stress if you have to sit still for a lengthy period of time. You should also frequently switch up your position or activities.
#2 Back Pain Issue: Repeating an action too frequently
Generally speaking, it is better for your back and general health if you have a physically demanding profession or spend a significant portion of the day standing up.
The repetitive strain damage that results from repeatedly doing a physical task, however, can cause back pain.
5. What can you do? Change up your daily routine.
Review your workstation arrangement or conduct a risk assessment of your workplace. Although your employer, if you’re employed, should assist you with this, you can also find great materials online and on YouTube.
Look at your posture and technique to determine if they may be improved if you can’t avoid repetitive activity (whether it’s your job or a sport you enjoy playing). This can be helped by a chiropractor or physiotherapist.
Take breaks and switch up what you’re doing. If your job requires you to perform a lot of small, repetitive motions (such as typing or detailed work), include big movements and deep stretches in your breaks.
Make sure to stretch and rest that area of your body if you are exercising or doing hard labour that puts a lot of strain on it.
To make up for this and balance it out, strengthen your other body parts as well. You can get assistance with this from an excellent physical therapist or sports therapist.
#3 Back Pain Issue: Major alterations in activity
Due to the drastic changes in their daily routines, many people experienced back discomfort throughout the pandemic.
Whether and where you work, the kind of work you do, as well as your daily routine and leisure time, can all alter considerably as your lifestyle or life stage changes (like pregnancy, menopause and andropause, periods of illness, or just changing your job).
These adjustments have an impact on how your back is being helped or injured.
4. How can you help? Adapt gradually
You can do this if you want to dramatically alter your exercise levels, but don’t start right away without a plan. At that point, injuries happen.
To remain strong and flexible, your back needs to be in motion.
Set attainable objectives. The data unequivocally demonstrates that tiny changes will take root and flourish much more successfully than drastic life changes if you introduce them gradually and give them time to settle in. Test habit stacking as well.
It’s nearly never a good idea to “relax” if your activity level is declining due to health issues, pregnancy, or back pain. To remain strong and flexible, your back needs to be in motion. If you’re concerned that you might damage yourself, consult a professional.
#4 Back Pain Issue: Experiencing stress and how it affects you
Stress often manifests in our bodies as tightness and pain sensitivity, especially in the upper back, shoulders, and neck.
Back pain and other symptoms may develop as a result of persistent stress because it can change how you move and how you hold yourself.
3. How can you help? Be a stress-savvy person.
Many people have little to no awareness of their stress levels or reactions to stress. Learn more about stress and develop your ability to spot the symptoms. Consider your options when you start to become irritable.
Include stress-reduction strategies in your daily routine. A friend-to-friend coffee discussion, mindfulness exercises, massages, or even simple breathing exercises can all be beneficial.
Take care of your issues. It doesn’t matter if it’s a skill gap, an ailment, or a negative habit you’ve been telling yourself you need to break. Do it.
Seek assistance, preferably from an expert, so that you may receive the greatest information and take charge of the problems that are stacking up behind the scenes.
#5 Back Pain Issue: A poor diet
The same as the rest of your body, your back can be harmed by poor diet and dehydration. In particular when under strain or when wounded, the joints and muscles in your back need to be hydrated and fed.
2. What can be done? Feeding your back (no seriously)
An energy slump brought on by eating too many starchy foods and refined carbohydrates will make you slouch your shoulders, which can strain your upper back. Eat more vegetables, nuts, seeds, and meals that are higher in protein.
Water up, water up, water up. Water should be consumed at least a few liters every day. There’s nothing wrong with a few cups of tea or coffee per day, but try to limit yourself and opt for low- or caffeine-free options once the afternoon rolls around.
Watch how much alcohol you consume as well; your focus and sleep will appreciate it.
The majority of people benefit from taking vitamin D3 with K2 (4000 iu per day) and magnesium citrate (150 mg per day); vitamin deficiencies can manifest as musculoskeletal pain, low energy, and sleep issues.
#6 Back Pain Issue: Sleep quality or quantity issues
Your sleeping environment and sleep schedule can have a big impact on your back because you spend one third of your life in bed.
Learn about good sleeping habits to protect your back and your general health. Even your longevity will increase.
1. How can you help? Consider sleep seriously.
Good sleep requires a sturdy mattress, a cold, dark atmosphere, and cozy temperature-regulating bedding.
Orthopedic pillows that support the posture of your neck and spine are a wise investment. If your back or neck hurts when you wake up, it’s time to adjust your sleeping arrangement. You can get advice from a chiropractor or osteopath.
Aim for six to eight hours of sleep each night, and try to go to bed and get out of bed at the same time every day (including weekends).