14 Daily Habits That Killing Your Back
Back pain is one of the most common problems for visiting doctors. Statistics show that it is the third common reason for surgery. Statistics also show that 56 percent people fail to follow their regular routine work for lower back pain. There can be a number of causes for having back pain. It is said that there is not just one single reason for back pain. Many reasons contribute to the occurrence of back pain.
However, there are some daily habits that we do unintentionally that is causing harm to our back. In this article, we have listed 14 daily habits that can cause back pain and also the best option for you by which you can rectify them.
Most of the people lean forward while driving. What they don’t realize is this slumping position puts there is a compromised position. It builds up tension in the back muscles and thus causes back pain.
Best option
The best option is to sit at a 90-degree angle so that you don’t have to lean forward for driving. If you feel like your steering wheel is a little distant from you, adjust the distance of your driving seat to a comfortable level.
Sitting puts 40 percent more pressure on the spine when compared to standing. When you sit for long hours at your desk, you are actually putting a lot of pressure on your spine. Also, your back will become weak due to inactivity. We understand that when you are working under pressure at your office, it is very less likely that you will make your back to work out, but it is essential for a strong back.
Best option
Try to lean back deliberately every now and then. Do it when you are discussing some work-related issue with your colleague or when you have to make a phone call. Try to stay a little time at reclined positions at small intervals. Get a reclining chair that is at a perfect height so that you don’t need to lean forward to look at the computer screen.
Most of the people tend to miss their exercise schedule after they have been affected by back pain. we understand that when you have back pain it is more difficult to carry out your regular exercise schedule. You may find more comfort in missing it. What people don’t realize is that when they are affected by back pain, exercising becomes more necessary.
Best option
You have to carry out your regular exercise schedule. Here willpower works the most. If you give yourself a challenge that you will continue to exercise regularly even after getting back pain, you will get an inner strength to do it.
You invest a lot of money for buying a good mattress so that it lasts for 10 years. While buying a good quality mattress is mandatory for a peaceful sleep, it is also essential to replace it every five years.
Best option
Try to remember when you bought your mattress. Has it been more than five years? If so, it is time to replace it with a new one. Remember to buy good quality mattress even if you have to change it every five years. Choose a mattress that is not too firm or too soft.
Yoga is the best form of exercise to get rid of back pain. Yoga improves blood circulation, decreases stress, encourages deep breathing, helps in muscles relaxation, and also increases strength. There are a lot of benefits of yoga which contributes to back pain improvement.
Best option
Join a yoga class now if you are suffering from back pain. Always remember that you should learn yoga from an instructor who has been a yoga practitioner for a long time.
Crunches may make your core muscles strong but doing crunches may create an
imbalance in the core muscles. It causes the spine to curve forward.
Best option
If you can’t avoid doing crunches, do it as part of your extended exercise routine. If you are suffering from back pain, you have to do other exercises that make your core strong.
Foods that are good for your heart, blood sugar level and weight are also good for your back.
Best option
Include the foods that are good for your heart, blood sugar level and weight in your daily diet.
When you carry a heavy handbag, you create an imbalance in your shoulder. This causes the back muscles to ache over time.
Best option
When you have to carry too many things, avoid carrying a handbag. Switch to bag packs which distribute the weight on both shoulders.
Staying under stress keep your muscles clenched which includes your back muscles in your neck muscles. They need to relax in order to keep you out of stress. If you are going through a stressful period, your muscles stay contracted all the time leading to pain.
Best option
Try to manage your stress. Practice meditation and yoga. Have a good laugh with your beloved ones. Listen to the music you love. Studies have shown that combination of music and relaxation therapy have significantly reduced the incidence of back pain
among elderly people.
Both kinds of shoes force you to arch your back causing your spinal muscles to work harder. Also, backless shoes force your feet to move from side to side which in turn causes pain.
Best option
You don’t have to stop wearing uncomfortable shoes for the rest of your life. Just avoid wearing them on the days when you have to walk a lot. Also, you can insert cushion in your uncomfortable shoes. It will help to give you a little relief.
If you get a sore even after short bike ride you have to understand that your bike doesn’t fit you. There is reportedly 30 to 70 percent of bike riders who suffer from back pain. you don’t have to stop bike riding because of back pain, you just need to customize it so that it fits you well.
Best option
Find yourself a bike that fits you. if you want to customize your own bike talk to the local bike shops to make it usable for you.
Watching TV for prolonged hours will require you remain seated for long hours. Sitting for long hours can cause back pain.
Best option
Limit the hours you sit in front of the TV. During advertisements try doing some stretches or take a short walk
You come across many people in your lifetime. Some may give you a hard time while you may give hard times to some. So, it is very likely that you hold on grudges against many people. Holding grudges will increase your anger, resentment, depression—and aches.
Best option
Try to forgive people. Doesn’t matter who made mistake. Try to think of the good things they have done for instead of the bad ones. If they have done nothing good to you, think of the good qualities that they have. Try to think these thoughts deliberately. How do you understand that you have forgiven? You feel peace when you remember them.
Research has shown that trying to ignore the pain do nothing good to it. In fact, it makes the pain worse.
Best option
When you have an aching back, accept it. Try to realize each and every detail of the pain. Also, remind yourself that it will get better with the necessary steps taken.
Now you know what are the unhealthy habits that are killing your back. So, pay attention to your habits. See if these habits are causing you back pain. If so, take immediate action to improve it.
However, there are some daily habits that we do unintentionally that is causing harm to our back. In this article, we have listed 14 daily habits that can cause back pain and also the best option for you by which you can rectify them.
1. Avoid sitting in a slumping posture
Most of the people lean forward while driving. What they don’t realize is this slumping position puts there is a compromised position. It builds up tension in the back muscles and thus causes back pain.
Best option
The best option is to sit at a 90-degree angle so that you don’t have to lean forward for driving. If you feel like your steering wheel is a little distant from you, adjust the distance of your driving seat to a comfortable level.
2. You spend long hours sitting at your desk
Sitting puts 40 percent more pressure on the spine when compared to standing. When you sit for long hours at your desk, you are actually putting a lot of pressure on your spine. Also, your back will become weak due to inactivity. We understand that when you are working under pressure at your office, it is very less likely that you will make your back to work out, but it is essential for a strong back.
Best option
Try to lean back deliberately every now and then. Do it when you are discussing some work-related issue with your colleague or when you have to make a phone call. Try to stay a little time at reclined positions at small intervals. Get a reclining chair that is at a perfect height so that you don’t need to lean forward to look at the computer screen.
3. You miss your exercise schedule
Most of the people tend to miss their exercise schedule after they have been affected by back pain. we understand that when you have back pain it is more difficult to carry out your regular exercise schedule. You may find more comfort in missing it. What people don’t realize is that when they are affected by back pain, exercising becomes more necessary.
Best option
You have to carry out your regular exercise schedule. Here willpower works the most. If you give yourself a challenge that you will continue to exercise regularly even after getting back pain, you will get an inner strength to do it.
4. Sleeping on an old mattress
You invest a lot of money for buying a good mattress so that it lasts for 10 years. While buying a good quality mattress is mandatory for a peaceful sleep, it is also essential to replace it every five years.
Best option
Try to remember when you bought your mattress. Has it been more than five years? If so, it is time to replace it with a new one. Remember to buy good quality mattress even if you have to change it every five years. Choose a mattress that is not too firm or too soft.
5. You don’t do yoga
Yoga is the best form of exercise to get rid of back pain. Yoga improves blood circulation, decreases stress, encourages deep breathing, helps in muscles relaxation, and also increases strength. There are a lot of benefits of yoga which contributes to back pain improvement.
Best option
Join a yoga class now if you are suffering from back pain. Always remember that you should learn yoga from an instructor who has been a yoga practitioner for a long time.
6. You do crunches
Crunches may make your core muscles strong but doing crunches may create an
imbalance in the core muscles. It causes the spine to curve forward.
Best option
If you can’t avoid doing crunches, do it as part of your extended exercise routine. If you are suffering from back pain, you have to do other exercises that make your core strong.
7. You don’t eat right
Foods that are good for your heart, blood sugar level and weight are also good for your back.
Best option
Include the foods that are good for your heart, blood sugar level and weight in your daily diet.
8. You carry heavy handbags
When you carry a heavy handbag, you create an imbalance in your shoulder. This causes the back muscles to ache over time.
Best option
When you have to carry too many things, avoid carrying a handbag. Switch to bag packs which distribute the weight on both shoulders.
9. You are under stress
Staying under stress keep your muscles clenched which includes your back muscles in your neck muscles. They need to relax in order to keep you out of stress. If you are going through a stressful period, your muscles stay contracted all the time leading to pain.
Best option
Try to manage your stress. Practice meditation and yoga. Have a good laugh with your beloved ones. Listen to the music you love. Studies have shown that combination of music and relaxation therapy have significantly reduced the incidence of back pain
among elderly people.
10. Wear high heels or flip-flops
Both kinds of shoes force you to arch your back causing your spinal muscles to work harder. Also, backless shoes force your feet to move from side to side which in turn causes pain.
Best option
You don’t have to stop wearing uncomfortable shoes for the rest of your life. Just avoid wearing them on the days when you have to walk a lot. Also, you can insert cushion in your uncomfortable shoes. It will help to give you a little relief.
11. Your bike doesn’t fit you
If you get a sore even after short bike ride you have to understand that your bike doesn’t fit you. There is reportedly 30 to 70 percent of bike riders who suffer from back pain. you don’t have to stop bike riding because of back pain, you just need to customize it so that it fits you well.
Best option
Find yourself a bike that fits you. if you want to customize your own bike talk to the local bike shops to make it usable for you.
12. You love watching TV
Watching TV for prolonged hours will require you remain seated for long hours. Sitting for long hours can cause back pain.
Best option
Limit the hours you sit in front of the TV. During advertisements try doing some stretches or take a short walk
13. You are holding onto grudges
You come across many people in your lifetime. Some may give you a hard time while you may give hard times to some. So, it is very likely that you hold on grudges against many people. Holding grudges will increase your anger, resentment, depression—and aches.
Best option
Try to forgive people. Doesn’t matter who made mistake. Try to think of the good things they have done for instead of the bad ones. If they have done nothing good to you, think of the good qualities that they have. Try to think these thoughts deliberately. How do you understand that you have forgiven? You feel peace when you remember them.
14. You are ignoring the pain
Research has shown that trying to ignore the pain do nothing good to it. In fact, it makes the pain worse.
Best option
When you have an aching back, accept it. Try to realize each and every detail of the pain. Also, remind yourself that it will get better with the necessary steps taken.
Now you know what are the unhealthy habits that are killing your back. So, pay attention to your habits. See if these habits are causing you back pain. If so, take immediate action to improve it.
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