9 Daily Habits That Are Hurting Your Back

Do you suffer from back pain? Aging results in all manner of annoying aches and pains, and one of the most common is a backache. A 2019 CDC study found that over 45% of respondents 65 or older reported back pain in the prior three months. Depending on the severity, back pain can significantly impact daily life, making simple tasks, such as getting out of bed, lifting objects, or even sitting for prolonged periods, feel like a considerable effort. The good news for many others suffering from this irritation is that relief may be found by modifying certain habits that contribute to back pain.

Should You See a Doctor?

If you suffer from a sore back, the first step is to determine whether it is a garden-variety ailment or something more serious. Here are some questions to ask yourself about the pain

• Has it lasted longer than a few weeks?
• Does it persist even after resting?
• Does it radiate down one or both legs?
• Is there weakness, numbness, or tingling in one or both legs?
• Has loss of appetite accompanied the pain?

If you answer yes to any of the above, consult a healthcare professional. Otherwise, you may benefit from modifying habits that contribute to your back pain.

Are You Guilty of These Back-Hurting Habits?

Sitting In One Place for a Long Time

Sitting in one place for an extended period can lead to back pain. Whether you are at work all day or sitting down helping kids with homework, it takes a toll on the back. When we sit still for too long, the lower back muscles don't have the opportunity to release any stress they may be holding on to. Over time, it can create tension and discomfort throughout the spine, leading to lower back pain or sciatica symptoms. Not only does this bring physical health issues, but mental health concerns, too! When our backs hurt, it can lead to anxiety and even depression. Avoid being in a sedentary position for hours by taking breaks and moving around frequently.

Bad Posture

Bad posture can be a major culprit when it comes to back pain. For example, if you sit in front of a computer for hours on end, ensure your chair has sufficient lumbar support to prevent excessive pressure on the lower back area, where discomfort may originate. Additionally, keep your head up straight with your eyes facing forward when looking at the screen, as this will help prevent neck pain over time. Maintaining a correct posture overall is a positive habit that can protect our back and the rest of our body.

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Not Getting Enough Sleep

Insufficient sleep can lead to back pain. Sleep is the time our bodies' muscles get a chance to heal from any damage they may have incurred throughout the day, whether at work, doing chores around the house, or during exercise. If you are not sleeping well, it will eventually take its toll on your overall health, including your posture, leading to discomfort and back pain.

Body Positioning During Sleep

While a lack of sleep can be a source of back pain, body positioning during sleep can also contribute to the issue. When we lie down, it's crucial that not only our lower spine but also our middle and upper spines be in a straight line with no pressure at any point. For example, if you are a stomach sleeper, try sleeping on your side.

Smoking

Research suggests that smoking can cause back pain. It increases the rate of spinal disc degeneration and makes it more difficult for your spine to receive the necessary nutrients. This can negatively affect your posture and the natural curve of your spine over time. Smoking also causes muscle tension, which in turn affects our backs. Therefore, the sooner you quit, the sooner you’ll see improvement in your health, appearance, and posture.

Poor Diet

Maybe your diet is contributing to your back pain. Processed food accounts for 60% of the typical American diet. Such food consists of excessive sugars, refined carbs, and unhealthy fats that can trigger systemic inflammation. Inflammation can then lead to disc degeneration, arthritis, and muscle soreness. Obesity also contributes to back pain for many people. Too much weight shifts your center of gravity and puts excessive strain on the lumbar spine. Adopting a healthy diet with fewer processed foods, smaller portions, and plenty of water to maintain proper hydration can be a significant contributor to back health.

Not Exercising or Exercising Incorrectly

A sore back could be the result of not getting enough exercise or performing exercises incorrectly. Lack of exercise can lead to weak lower back muscles, which, in turn, can cause poor posture and increase the risk of injury from strain. On the other end of the spectrum, exercising incorrectly can cause muscle pulls or joint problems. Once you start exercising, gradually increase the intensity of your workouts and listen to your body so you don’t overdo it. Also, make sure to warm up and stretch before you begin. Consider starting out with a professional trainer who can tailor a workout plan to your unique situation and demonstrate proper exercise techniques.

Wearing the Wrong Shoes

Did you know that what you wear on your feet can impact your back? For example, wearing high heels puts an enormous amount of pressure on your ankles and lower back muscles because you are constantly in a state of tension when wearing them. It also causes us to lean forward, which in turn affects our posture. Conversely, wearing flat or loose-fitting shoes without proper arch support can not only cause discomfort in the foot and ankle areas but can also affect the back. If you need help finding the best-suited shoes for your needs, consider consulting a podiatrist or chiropractor specializing in footwear.

Stress

Most people think of stress as strictly an emotional and mental issue, but it can also affect you physically, even in terms of back pain. When your body is under stress, it creates muscle tension, which in turn affects your back. As you grow older, your body's ability to regulate hormones decreases. As a result, your body produces a large amount of stress hormones. Many of the tips above can also help relieve stress, such as getting more sleep and adopting a healthier diet. Consult your doctor if stress becomes overwhelming.

For many of us, the best way to avoid these common back problem triggers is to prevent them. Start by taking care of your body: get regular exercise, eat nutrient-rich foods, drink plenty of water throughout the day, and make time to relax. Remembering these tips will help keep your back in excellent shape throughout the year.

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