How To Move Without Pain

5 everyday mistakes that can cause back pain

by Meghan Griech, PT, DPT, cert MDT, CKTP

This article takes 6 minutes to read

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Back pain is a common problem that affects millions of people worldwide. It can be caused by a variety of factors, including poor posture, lack of exercise, and improper lifting techniques. However, many people are unaware that they may be contributing to their back pain through everyday habits and actions. In this blog post, we will discuss five everyday mistakes that can cause back pain and how to avoid them.

Sitting for extended periods of time

Sitting for extended periods of time, especially in a poor posture, can lead to back pain. When we sit, we put more pressure on our lower back than when we stand or walk. This can cause our spinal discs to compress and lead to pain. To avoid this, take frequent breaks from sitting and walk around or stretch your back muscles.

Sleeping on an unsupportive mattress

Sleeping on an unsupportive mattress can also contribute to back pain. Your mattress should provide proper support to your spine while you sleep. A mattress that is too soft can cause your spine to sink in, while a mattress that is too firm can cause pressure points on your spine. To avoid this, choose a mattress that is firm enough to support your spine while also providing enough cushioning for comfort.

Carrying heavy bags

Carrying heavy bags, such as backpacks or purses, on one shoulder can cause your spine to twist and lead to back pain. To avoid this, use a backpack with two shoulder straps and distribute the weight evenly. Alternatively, use a smaller purse or bag and switch shoulders frequently.

Improper lifting techniques

Improper lifting techniques, such as bending over to lift heavy objects, can cause back pain. When lifting, use your legs to lift and keep your back straight. Avoid twisting your back while lifting, and ask for help if the object is too heavy.

Lack of exercise

Lack of exercise can weaken your back muscles and lead to back pain. Regular exercise, especially exercises that strengthen your core muscles, can help prevent back pain. Try incorporating exercises such as planks, bridges, and squats into your routine.

Back pain can be caused by everyday habits and actions that we may not even be aware of. By avoiding these common mistakes, we can prevent back pain and improve our overall health and well-being. Remember to take frequent breaks from sitting, choose a supportive mattress, distribute the weight of heavy bags evenly, use proper lifting techniques, and incorporate exercise into your routine. If you do experience back pain, consult with a medical professional for advice on how to manage and treat it.

*Disclaimer: All information in this article is intended for instruction and informational purposes. The author(s) are not responsible for any harm or injury that may result.  This information is used to supplement not replace any advice you were provided from your doctor or another medical health professional.  No guarantees of specific results are expressly made or implied with this article.

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