Common Causes of Lower Back Pain: Posture, Sleep, Diet
Back pain will affect about 80 percent of us at some point in our lives, according to the National Institute of Neurological Disorders and Stroke (NINDS). It often results from repeated behaviors that stress your body. If you're battling back pain now.
Lower back pain is a common problem that can significantly impact a person's quality of life. While there are many potential causes of lower back pain, certain habits can increase the risk of developing this condition. In this article, we will explore some of the most common habits that can lead to lower back pain and provide tips on how to avoid them.
if you want to take steps to prevent an aching lower back — make an effort to avoid these seven bad habits.
1. Not exercising
It is well documented that the failure to perform any exercise, particularly abdominal strengthening exercises, may lead to poor posture and increased low back pain. Good exercises for back pain prevention include Clinical Pilates or other trunk or "core" strengthening activities that can increase stability in the back muscles. Cardiovascular exercises such as swimming, walking, and cycling are also recommended, along with movements that improve flexibility.
2. Bad posture
Poor posture can add strain to muscles and put stress on the spine. Over time, the stress of poor posture can actually change the anatomical characteristics of the spine. To avoid back injuries, try to stand with your knees slightly bent, and place one foot forward to take pressure off the lower back and reduce back strain. When sitting, try sitting with your hips slightly higher than your knees.
3. Lifting incorrectly
Often back injuries occur when we try to lift heavy objects and do so incorrectly. Bend your knees and use the power of your legs, keeping the weight close to the body, and be sure to avoid twisting.
4. Being overweight
Keep your weight under control for back pain prevention. Being overweight, especially in the mid-section, shifts your entire centre of gravity forward and puts additional strain on your back muscles. Try to stay within 5kg of your ideal weight to avoid experiencing unnecessary back pain. Exercise and a healthy diet can help move you toward this goal.
5. Smoking
It has been shown that nicotine restricts blood flow to the discs that cushion your vertebrae and increases the rate of degenerative change. Cigarette smoking also reduces calcium absorption and prevents new bone growth, leaving smokers with double the risk of an osteoporotic fracture compared with non-smokers.
6. Calcium and vitamin D
These nutrients are essential for bone strength. If you don't get enough calcium and vitamin D in your daily diet, discuss the possibility of supplements with your doctor.
7. Being sedentary
Limiting activity as a means of pain management when you're experiencing back pain can be counter-productive. Activity increases blood flow to the affected area, decreasing inflammation and reducing muscle tension.
When you're in the throes of back pain or simply want to ward it off, avoiding these habits will help protect and strengthen your back and your entire body. If you continue to experience back pain, do seek a physiotherapist who can help assess, treat and help you manage this condition.
At The ER of Texas, we want you to live your life in full motion. If you have back pain, let us help you get back to doing the things you love.
We have 9 facilities spread across the DFW area with average wait times of less than 10 mins that are OPEN 24/7 located in Hurst, Colleyville, Frisco, Highland Village, Hillcrest, Uptown, Little Elm, Mansfield, and Texoma.
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