Back pain is one of the most common health problems in the world. According to Statista.com, 39% of adults experienced back pain in the prior 3 months. Whether acute or chronic, back pain is often caused by lifestyle factors that you can alter to prevent and relieve your symptoms. Let’s look at some lifestyle factors that contribute to lower back pain.
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Improper lifting technique
One of the most common causes of back pain is lifting improperly. Attempting to lift items that are too heavy can cause injury, especially if you use your back muscles rather than your legs to do the lifting. If you are trying to lift something from a high shelf but don’t have enough arm strength, use a step stool rather than trying to stretch your body and grab something heavy. When you lift, make sure you keep good posture and use your legs instead of twisting at the waist when lifting something off the ground (or table).
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Engaging in physical activity after a long period of relative inactivity
Exercise is vital for staying physically fit and conditioning your muscles, including your back muscles. But if you’re just starting or getting back into it, take it slow. If you have been inactive or sedentary, gradually increase your physical activity. This can help prevent back pain and injury. Gradually means you start slowly and increase exercise duration and intensity over time. However, staying physically active is essential for strengthening the muscles that support your back.
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Poor posture
Poor posture can lead to back pain and neck pain. Poor posture can also trigger shoulder, wrist, knee, and hip pain. When you stand or sit with good posture, your muscles work efficiently to support the weight of your head, spine, and limbs. Maintaining good alignment allows your body to distribute weight properly across your joints instead of forcing some joints to bear more force.
When you slouch or slump over your desk at work, you may unconsciously shift your weight onto one leg or arm, which causes tension in these muscles. Slumping also places stress on your spine as it tries to compensate for an improper stance. It is important if you have back or neck pain to work on your alignment when you sit and stand.
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Being overweight or obese
Obesity is a major risk factor for many health problems, including lower back pain. If you’re overweight or obese, your body must work harder to support the extra weight, which puts more stress on your back muscles and ligaments.
Additionally, if you have other conditions that contribute to lower back pain (such as arthritis or rheumatoid arthritis), being overweight can worsen them. Obesity is one of the most common causes of chronic low-back problems in adults over 30 years old.
If you’re interested in losing weight and improving your health, talk with your doctor about options like diet and exercise changes that might work best for you–and remember that small steps add up over time!
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Chronic stress
TMS (tension myositis syndrome) is a muscle-contraction condition that causes pain in the muscles of the upper and lower back, neck, and shoulders. It’s often associated with poor posture, but stress can also play a role in TMS.
Stressors like work overload or an unsupportive work environment may cause you to hold your body tensely for long periods–especially if you’re hunched over at your desk for hours on end. As a result, these muscles become stiff and tight due to lack of movement.
If left untreated, the tension could lead to something called “frozen shoulder”–a painful condition where your shoulder and upper arm is stiff and difficult to move. It can also occur from repetitive strain injuries like typing too much on the computer keyboard or playing video games without rest breaks.
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Weak core muscles
A strong core is an important part of keeping your lower back healthy. The abdominal muscles support the back and spine, and if they are weak, your lower back muscles may overcompensate for this lack of support by becoming strained and painful.
One of the best exercises for strengthening the core muscles in a balanced manner is the plank. It also helps improves posture by strengthening your lower back muscles. Doing planks regularly will help you build strong, toned abs and a strong core. Plus, if you maintain a regular plank routine, you can expect to see improvements in your posture and balance, while helping to prevent lower back pain.
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Sitting in an ergonomically unfriendly position
When you’re at work, it can be easy to forget about posture and doze off in front of your computer screen. However, this time spent in front of the computer is also a good opportunity to practice proper alignment. When you sit in a chair:
- Keep your back straight and shoulders back. Make sure your head is aligned with your spine, so you don’t strain muscles by bending forward or backward.
- Don’t twist too much when reaching for something or getting up from the desk (it’s better to get up slowly and move around).
- If possible, switch positions every 20 minutes or so to give different parts of your body a break. For example, if you spend most of the day sitting at a desk while working on a computer, stand up and stretch every 30 minutes.
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Sleeping on a bad mattress
If you’ve been using the same mattress for years, it could be time for an upgrade. If you usually sleep on your side, you’ll want a softer mattress, so that your hips aren’t pressing into the hard surface of your bed frame all night long.
If you’re a back sleeper who tosses and turns a lot at night, then a firmer mattress will keep you from sinking too far down into the bed. It will also improve blood flow to the lower body muscles during sleep time.
A good rule of thumb is that if you can leave an impression in the mattress after lying down, it’s too soft and you should get a firmer one.
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Wearing high heels
Wearing high heels is one of the most common causes of back pain. Why is an elevated heel so problematic? Wearing heels increases the pressure on the front of your foot and ankle. This causes you to lean forward and puts more pressure on your lower back. Wearing high heels for long periods can cause muscle fatigue in your calves and hips, which may lead to back pain.
There are other reasons to avoid heels. High heels narrow your natural gait. This means you walk on tiptoe rather than on the balls of your feet. This puts more pressure on your joints and muscles.
Conclusion
While it may seem like there are many causes for lower back pain, the good news is you can avoid most of them. For example, if you follow the tips in this article, you’ll be less likely to experience back problems. Also remember that your daily routine–such as how much time you spend on your feet and how much you sit –can influence how well your lower back functions over time. So, if back pain troubles you, work on correcting these lifestyle factors that can make it worse.
References:
- “Back pain in the U.S. – Statistics & Facts | Statista.” 25 Aug. 2021, statista.com/topics/4333/back-pain-in-the-us/.
- Shiri R, Karppinen J, Leino-Arjas P, Solovieva S, Viikari-Juntura E. The association between obesity and low back pain: a meta-analysis. Am J Epidemiol. 2010 Jan 15;171(2):135-54. doi: 10.1093/aje/kwp356. Epub 2009 Dec 11. PMID: 20007994.
- “How High Heels Contribute to Back Pain – The Spine Institute CSR.” laspine.com/back-pain-from-high-heels/.
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