Experts say that up to 80% of the population suffers from back pain, which explains why it’s one of the leading causes of disability worldwide.
The causes of back pain are varied, but daily habits people adopt can aggravate muscles and nerves. If you’d like to get rid of back pains, giving up or changing some of the things you do every day is a start.
1. You’re sitting for longer hours and sitting the wrong way. Becoming a “desk jockey” isn’t a fun and exciting job. Being glued to your table while working puts a lot of pressure on your back, muscles and spinal discs, according to the Spine Center. You will need to stand, stretch and walk in between to keep your muscles and ligaments loose and relaxed. Doing so will also eliminate discomforts.
2. You’re carrying a heavy bag. Heavy bags lead to back pains among children, according to a BBC, and the same can be said for adults who like lugging a big bag with them. A bag shouldn’t weigh more than ten to fifteen percent of your weight, according the Ontario Chiropractic Association. Carry a lighter bag or divide the contents into two – a purse and a tote – to balance your body as you carry them.
3. You have an old mattress. How long has it been since you’ve replaced your mattress? If you’re waking up with numbness, aches and pains all over your body, and if you don’t feel refreshed even after sleeping, it may be time to buy a new one. Firmer mattresses are good for lower-back pain relief, according to a study published in the U.S. National Library of Medicine.
4. You’re not doing any exercise or you’re doing exercises wrong. Apart from keeping the body fit and helping with weight maintenance or weight loss, exercise can help with posture and back pain problems. It keeps the muscles and joints flexible. However, doing exercises the wrong way can also hurt your back. Have you been over-doing your crunches? It may be better to switch to other routines or enlist the help of a trainer to teach you the right way to execute the routines.
5. You love wearing heels. “Any time you wear shoes that restrict the natural shape of your foot, you’re at risk for experiencing pain,” said osteopathic physician Natalie A. Nevins, via Osteopathic Org. “This tendon is designed to be flexible, so the foot can lie flat or point. With repetitive wear, you can develop unhealthy patterns that can persist even when you’re not wearing high heels.” You don’t have to ditch heels altogether, but instead learn to wear better shoes that have sensible heels, softer insoles and are the right size. Also, alternate wearing heel and flats, so that you don’t put so much pressure on your spine.