While most of us will experience it at some point, the good news is that many of the habits causing low back pain are entirely within your control. Whether it’s slouching over a desk, overdoing the rest after an injury, or lifting objects the wrong way, small changes can make a big difference.
If you’re tired of the nagging aches or worried about chronic back pain slowing you down, it’s time to act. Discover the three common habits you need to stop today to protect your back and live pain-free!
The Truth About Back Pain
Back pain is a condition that will likely affect you at some point in your life, if you aren’t already acquainted with it. According to Ronald J. Wisneski, MD, an orthopedic surgeon specializing in spinal disorders and spine surgery at Geisinger Medical Center in Danville, Pa., roughly 80% of the US population will have back pain “at some point in their life”.
Fortunately, most cases of lower back pain resolve on their own within a few weeks. However, for an unlucky 2% to 10% of people, this pain develops into chronic lower back pain, defined as lasting more than 12 weeks.
Are You Destined For Debilitating Low Back Pain?
What determines whether back pain resolves quickly or becomes a long-term struggle? Interestingly, the answer may lie in your DNA.
Twin studies have revealed that even when one twin performs heavy physical labor while the other leads a less strenuous lifestyle, their MRIs often show no difference. This surprising finding has prompted researchers to explore the genetic basis of low back pain.
The Role Of Nociceptive Fibers In Back Pain
Scientists have discovered that the lower back is equipped with nociceptive fibers—specialized receptors that send pain signals to the brain. Not everyone has the same number of these fibers. Some individuals may have a high density of nociceptive fibers in their spinal discs, while others may have significantly fewer.
This variation means that one person might lift heavy objects with no issues, while another could develop severe pain from a seemingly minor activity, like sleeping in an awkward position. For some, a genetic predisposition may increase the likelihood of chronic low back pain.
Does That Mean There Is Nothing That I Can Do About My Low Back Pain?
Fortunately, even if genetics increase your risk, there are several factors within your control.
Three common habits that significantly contribute to low back pain are:
Poor posture
Resting too much after an injury
Improper lifting or moving of objects
1. Poor Posture
Poor posture is a leading cause of lower back pain. When you slouch, it puts enormous strain on your spine. When we are not sitting upright, the weight is not evenly dispersed on our muscles and joints and this can cause the tissues in your lower back to absorb more pressure than they should, thereby weakening the tissues in your lower back.
Slouching for long periods also stresses the vertebral discs—fluid-filled cushions that prevent your vertebrae from grinding against each other. Over time, this can lead to pain and discomfort.
Combat poor posture by maintaining an ergonomic workspace. A supportive chair, proper desk setup, and foot support can make a significant difference. Stretching regularly throughout the day can also help relieve tension and keep your spine healthy.
Hunching over your desk all day can also put unnecessary strain on the vertebral discs, the fluid filled cushions that protect our vertebrae from rubbing against each other. Making sure you stretch out your spine during the day can help prevent this from happening and keep your spine feeling strong and supported.
Research has shown that prolonged sitting can also cause your muscles to weaken and your hip flexors to shorten which can interfere with proper circulation of blood and nutrients to your discs and muscles.
Setting Yourself Up For Success
Learning how to maintain good posture while sitting at your desk can make a major difference to how your back feels at the end of a long work day. Setting up your workspace for success is key.
A good chair, making sure that you aren’t having to twist constantly to reach important things, and also good support for your feet can make a significant difference to your posture and help prevent low back pain.
You can learn more about some of the best types of office chairs in our blog called, ‘Best Office Chairs For Low Back Pain’ where we check out some of the top ergonomic furniture for your office.
2. Resting
If you have encountered low back pain at any point in your life then you know that the intensity of the pain can make you want to curl up into a ball, collapse on the couch, or crawl into your bed. Once upon a time it was actually a prescribed treatment for low back pain but new research is debunking this type of treatment.
Data shows that staying in bed for prolonged periods can actually increase your pain by causing your muscles to stiffen. When we aren’t using our muscles they lose their strength and flexibility - in fact you can lose 1% of your muscle strength for every day that you lie in bed. Our bodies are meant for movement, so it is important to fight that urge to just crawl into bed when back pain strikes.
Getting moving can be both scary and painful. It might be a good idea to clear exercise with your doctor, giving you more confidence that you are doing the right thing and reassuring you that the exercise will help your recovery.
There are hundreds of studies that all confirm the benefits of exercise for back pain, from the physical aspect of keeping your muscles strong and flexible, to the mental health benefits of endorphins and a happier outlook on life.
3. Improper Lifting/ Moving
Most of us don’t realize just how much we rely on our backs to get us through the day. Whether we are walking, sitting, standing, or lying, our spines get put through the paces every minute of the day. All of this activity can lead to overuse, strains, and sprains.
Repetitive movements, heavy lifting, injuries, and falls are some of the most common causes of lower back pain. Fortunately most of these causes lead to more acute low back pain than chronic pain, but they are common and they should be addressed as soon as possible to make sure that they don’t turn into something more serious.
What You Can Do To Prevent Low Back Pain, Or Manage It
Treatment for strained ligaments can include anti-inflammatory medications, heat/ice therapy, and tailored physical activity. The best approach often depends on the severity of the injury and how your body responds to treatment. However, one crucial step in recovery is avoiding the movement that caused the injury in the first place to prevent further strain.
If your job involves repetitive or heavy lifting, taking proactive measures can significantly reduce the risk of reinjury. Start by incorporating stretches or warm-up exercises before engaging in strenuous activities to prepare your muscles and joints for the task. Additionally, consider asking your employer for tools like ergonomic lifting equipment or a supportive back brace to minimize strain.
Digital physical therapy offers a modern, accessible solution to address and prevent injuries from improper movements. With apps and wearable sensors, you can receive real-time feedback on your posture, lifting techniques, and exercise form, helping you correct bad habits before they lead to pain.
Digital PT programs also guide you through personalized recovery plans, ensuring you're building strength safely while reducing the risk of reinjury. By combining these resources with workplace precautions, you can protect your back and stay injury-free.
Conclusions
For many of us, dealing with low back pain might seem like something we "just have to live with". You might have been dealing with the condition for so long, or think that because a family member has it you too will be destined to deal with it.
Genetics definitely do play a part, but the good news is that there are things that you can do to help improve your back pain. You don't have to just accept that you will be destined to live in pain for the rest of your life.
With just a few tweaks in your routine, these tips have been clinically proven to help reduce back pain and improve quality of life. Why don't you give them a try?
留言