7 Common Habits That Are Hurting Your Spine
Almost everyone faces back pain at some point in life, whether mild or intense. The American Chiropractic Association says up to 80 percent of people will deal with a back issue someday.
Back pain might come from an injury. Or it can build up slowly from wear and tear. Lifestyle choices play a role too. Expert orthopaedic surgeon at the Rothman Institute in Riddle Hospital, notes this. He says many folks overlook how daily habits add to the problem.
Does your routine cause your back pain? Active Life Chiropractic looks at common triggers and shares ways to fix them.
1. Habits of sleeping position on pillow or Mattress
Did you know your sleep position might worsen back pain?
Sleeping on your stomach flattens your spine’s curve. It adds no extra load at first glance. But it can cause pain in your neck and upper back if you twist your head.
If you sleep on your stomach, ease spine stress with a pillow under your belly or switch to side sleeping. Put a pillow between your knees. Your spine deserves a rest as well. If your pillow is not in line with the natural curve of your spine or if your mattress is too soft or too firm, you might be waking up with neck or back pain each morning.
Your mattress matters too. Pick one that feels right. Skip lumpy, too-firm, too-soft, or old ones over 10 years. Time for a new bed if yours fits that.
2. Looking Down at Phone for Long Hours
This is referred to as “tech neck”. Repeated bending of your neck forward to check your phone puts more pressure on your spine. Overtime use of phone may stiffness in neck, pain and also headache.
Keep your phone at eye level instead of head down. Also take a short break from phone screen and stretch the neck gently
3. Your Wrong footwear style
Style often beats comfort in shoes. For back pain relief, focus on support instead. You may need to skip high heels and flip-flops. Those two styles link most to back issues.
Shop for shoes that match your foot’s natural curve. Make sure they hold your whole foot well. See a foot doctor for advice. They point out the best features for you.
4. Your fitness activity routine
Back pain may feel like a reason to skip workouts. But moving more actually stops it from getting worse. Tight muscles and extra weight around your middle make back pain common. Exercise often fixes both. Begin with short walks. Or pick fun options like yoga, Pilates, dance, swimming, or running.
Exercise can spark back pain if you do it wrong. Bad form in classes or with weights strains muscles. It causes aches. Team up with a trainer or physical therapist. They teach safe lifting and proper moves.
A balanced diet keeps your weight in check. It also lowers swelling in your body. Items full of saturated and trans fats, plain sugars, and white flour start that swelling. This inflames your joints. And it brings on back pain, too.
Cut swelling by eating less red meat. Skip most processed foods. Choose whole grains over white bread, pasta, and rice. Go easy on full-fat dairy. Avoid sugary drinks, sweets, and fried items.
You’ve had a long day and sit trapped in traffic. Good posture is probably far from your thoughts. Studies prove that hunching in a car for hours each week, as driver or rider, hurts your posture. It also leads to sharp back pain.
You can’t ditch your daily drive. But try easy fixes. Roll your shoulders every so often. Pick up a cushion for back support. Tilt your seat just past 90 degrees.
7. Your Sitting Posture desk job
Standing desks, quick stretches, and walks during meetings can help a lot. Yet most Americans still sit through their whole workday. All that sitting causes a lot of back pain.
“Sitting seems easier on the body than standing. But it actually adds 40 percent more pressure to your spine,” say experts.
You may need to sit most of the day. Still, ease your back by finding chances to stretch or stand up. On conference calls or chats with coworkers, arch your back a bit. Or lean back to loosen your muscles.
Active Life Chiropractic experts focus on top-quality care. They guide you from assessment and care to healing and recovery. Check our website for details on our services.
