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.
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
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.
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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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.
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.
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.
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.
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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