How Your Daily Routine Is Making Your Back Pain Worse

Back pain is one of the leading causes of disability. The excessive amount of stress we live with today means that we pay little attention to the health of our spine. Back pain doesn’t just affect your health. It can also limit your efficiency and productivity in all aspects of your life. If your back pain gets worse, it can also affect your family and social relationships. 

Are you ready to find out how your daily routine is causing your back pain and how it is making your back pain worse?

Keep reading and we’ll show you the main causes, as well as alternatives to prevent or reduce your problems.

 6 Habits That Make Your Back Pain Worse

1. You put too much strain on your back

Heavy bags, backpacks, suitcases and electronic devices such as laptops are one of the main culprits of back pain. In addition, if you walk in bad posture while carrying heavy objects, your spine will suffer even more.

Keep the following points in mind to avoid back pain:

• Only take what you need and be realistic about the weight you have to carry.
• Try using a backpack to distribute the weight over both shoulders instead of carrying a bag over one shoulder.

• If you have a lot of things to carry, divide the weight between two or three pockets so that you distribute the load between both shoulders.
• If your stuff is too heavy, try using a wheeled suitcase.

2. You lift heavy objects without bending your knees

Often we tend to pick up something that is on the floor or put something down without bending our knees. The only end result that this mistake can cause is back pain or worsening of your already existing back pain.

To avoid this, bend your knees while keeping your back straight, just as if you were doing a squat. If you have knee problems, bend carefully and never lift more than you can handle.

If you have serious knee problems, ask for help.

3. You have a sedentary lifestyle

Whether it’s for work or study, you probably spend too much time sitting without taking breaks. Sooner or later you will pay the price with back pain.

You should take a 10-minute break at least once every hour or hour and a half. If you are someone who focuses too much on a particular task and loses track of time because of it, set an alarm to remind you.

During these 10-minute breaks, try standing, stretching, and doing exercises to get your blood flowing. You can take a walk or at least walk around the garden or yard if you have one.

Finally, you don’t have to do any heavy exercises – all you need to do is move a little.

4. You are in a bad position

Do you spend most of your day sitting for extended periods? Do you spend your free time doing activities that involve sitting or being in a similar position? If this is the case, in addition to taking a 10-minute break, you should also do the following:

• Keep your back straight and fully supported by the back of the sofa or chair.
• Make sure you don’t cross your legs and sit with your feet flat on the floor.
• You should have your shoulders back, your chin up and your neck up.

If you have to lean during an activity, check your posture and make sure you don’t bend too far forward.

We also recommend using an ergonomic chair with sufficient back support to improve your posture. If necessary, also invest in ergonomic equipment for your computer, so that everything is placed at the right height for your hands.

5. You’re slumped

Walking is one of the healthiest habits. However, it becomes a problem if we walk bent all the time. Does your head hang down, looking at the ground with your shoulders hanging forward as you walk?

Your posture should, of course, be such that you keep all parts of your body in balance. With your head, neck, back and legs aligned. If you are not used to maintaining good posture, it may feel uncomfortable and slightly painful at first.

Try to change this bad habit little by little despite the initial discomfort. In a few weeks you will find that it is easier to maintain the correct posture.

6. You spend too much time in your car

How much of your day are you stuck in traffic? Whether you travel by public transport or your own car, you are likely to spend hours in awkward positions, exacerbating your back pain.

To prevent the back pain you get as a result or if your back pain gets worse, we recommend the following:

• Keep the seat as straight as possible while driving. Remember what we said about staying in the correct position and with your back against the back of the chair.
• If necessary, use a pillow for your neck. In some cars, the neckrest is very low. If that is the case for you too, buy an extra support that can be adjusted. If that is not possible, buy a pillow that can adjust to your neck.
• Walk as much as possible. Instead of taking the car every time you need something, take a walk. Some people take the car to go to nearby places. If it’s not very far, walk.

Your daily life and worries may be very distracting. Therefore, it is not surprising that the onset of back pain can go almost unnoticed.

If you do feel it and your back pain is worsening, identify what habit is causing it and change it.