14 Jan Bad Habits That Cause Back Pain
Most people can relate to experiencing back pain at some point in their life. According to the National Institute of Neurological Disorders and Stroke, 80% of Americans will be affected by back pain at some point. But back pain doesn’t just happen. It usually occurs because of undue strain put on back muscles.
This pain and strain can easily be avoided when you implement some good habits into your life. Back pain can be caused by injury, but it’s usually a product of small things over time, things like poor posture, weak muscles, or other poor health habits. By maintaining good health and being more conscious of your position, you can prevent and eliminate back pain from your life.
1. Lack of Exercise
When your core muscles are weak, they are unable to provide the support needed for a strong back. Practicing core strengthening activities will increase the stability in back muscles. Cardiovascular exercises are recommended to increase core strength and improve flexibility. Physical activity increases blood flow, decreases inflammation, and reduces muscles tension. A Prolonged sedentary lifestyle can increase back pain and even lead to complications.
2. Poor Posture
Poor posture is the leading cause of back pain. When you are slumped over, additional strain is placed on your muscles and excess stress is put on the spine. The stress of poor posture can anatomically change characteristics of your spine. To avoid back pain and potential injuries, try to maintain good posture. Good posture means standing with your knees slightly bent and placing one foot forward to take the pressure off the lower back. When sitting, try to sit with your hips slightly higher than your knees, both feet comfortably resting on the floor.
3. Lifting Incorrectly
Back injuries, whether serious or slight, often are the result of incorrect lifting. When you’re lifting a heavy object, bend at the knees and use the strength of your legs, not your back, to lift. Keep the weight of the object close to your body, with your head down and your back straight. Do your best to avoid twisting. Above all else, remember to lift with your legs, this will help you avoid pulling excess stress on your back.
An overweight person is much more likely to have back problems. Your lower back can experience more strain when there is more weight to sustain. If you quickly gain a significant amount a weight, you are likely going to experience pain in your lower back. Try to stay within ten pounds of your goal weight to prevent back pain. Exercise and a healthy diet will help all parts of your body, including your back.
The nicotine in cigarettes restricts blood flow and increase degeneration. The disks that cushion your vertebras need blood flow to function properly when the flow is restricted, and this cushion is lessened, you will experience back pain. Smokers are at greater risk for osteoporosis and often experience slower healing after bone breaks or fractures.