Back pain is a ubiquitous problem in the modern world, and while some causes of back pain may be related to trauma, most of the issues come from our own habits. We’re going to take a look at six things that you may do every day that could be contributing to your back pain. There is nothing wrong with any of these activities in themselves. In fact, most of them are necessities. You just have to learn to do them all the right way.
#1 Back Pain from Sleeping
Your sleep position, mattress quality, and pillow quality can all play a significant role in spine health. You should be spending about a third of your life sleeping, so that means you need to do it the right way or you are headed for back pain from sleeping wrong.
Our suggestion is to sleep on your back. You can even put a pillow behind your knees to further reduce lower back strain. Side sleeping is okay but try placing a pillow between your knees. This will keep your upper leg from sliding forward or backward and twisting your lower back.
Stomach sleeping is tough on your spine. The neck ends up twisted all night because you can’t breathe face down in a pillow. That neck strain can lead to shifts throughout the spine that can ultimately be the cause of your back pain (more on that later).
#2 Backache from Sitting
Whether it is in the car, at the office, or on the couch, back pain from sitting is one of the most common problems caused by poor posture. There are a few things that you can do to reduce your back pain while sitting.
The number one thing is to sit straight. An ergonomic chair is nice, but it’s not going to help if you sit hunched over on it. Keep monitors and other screens at eye level so you are not craning your neck. Make sure your seat has lumbar support.
Another good idea is to avoid sitting for extended periods of time. Whether you are sitting at a desk, driving cross-country, or binge-watching your favorite show, take breaks often to get up and walk around. At work, a sit-stand desk might be a good option. If you can’t change your desk, you may want to learn some stretches you can easily perform at your desk every hour or so throughout the day.
#3 Back Pain from Running
If this one made you chuckle because running is the last thing you think about doing on a daily basis, it could be that your back pain is related to a lack of cardio. But if you love to run, you need to be sure your hobby isn’t causing your back pain. There are a few things to consider.
First, you want to be sure you are wearing the proper athletic footwear. Second, you want to make sure you are running on the right surfaces. Finally, you want to be certain to use a good running posture. Otherwise, each thump on the pavement is going to create unnecessary pressure on the spine.
And don’t forget to warm up before you run and stretch afterward. This will help you to avoid back pain from running.
#4 Backache from Deadlifts
Again, if this one made you laugh, a little strength training might be something useful to add to your routine. It’s not always the things we do but sometimes the things we don’t do that contribute to back pain. That having been said, overexertion can also be an issue.
Whether your back pain is from deadlifts or any other type of exercise, the key is to use proper form. Never lift more weight than you can handle, no matter what your buddies at the gym are egging you on to do. And stop when your body tells you to.
Stretching before and after you exercise is an excellent way to avoid back pain from deadlifts or other exercises that really should be helping your back and your posture by improving your core strength.
#5 Back Pain from Standing
Having to stand still for long periods can be just as bad on your back as sitting. This is particularly true if you use poor posture, don’t have proper support in your shoes, or have to stand still for more than an hour at a time. Shifting your weight from leg to leg may help extend the amount of time you can remain stationary before you end up with back pain from standing.
#6 Back Pain from Walking
This is another healthy form of exercise. The problem isn’t walking, but rather whether you are walking the right way. From wearing proper athletic shoes to walking on the right surfaces and maintaining good posture, there are plenty of ways to avoid back pain from walking. Don’t forget to stretch!
Get Help for Your Back Pain
Rather than reaching for a pain reliever every time you feel a twinge in your back, now is the time to seek out long-term relief from your chronic pain. We mentioned earlier that lower back pain is often due to misalignments of the neck. This is because the top two bones of the neck balance the head. To keep your head on straight, the rest of the spine and the surrounding soft tissue will move to provide support. Where the most significant changes take place, that’s where you will feel the pain. But the underlying issue is the misalignment in the upper neck.
Upper cervical chiropractors specialize in precise and gentle adjustments of the C1 and C2 vertebrae. Contact a practitioner in your area to find out if this may be the drug-free back pain solution you’ve been searching for.