Back pain is mostly caused by everyday bad habits that stress and strain our muscles and joints. Most people suffer from minor back pain from time to time and often these signs get ignored. These reoccurrences may seem to come out of nowhere, but most of the time it is resulted from the accumulation of repeated behaviours that stresses our body. If you're battling back pain now or wish to take steps to prevent an achy back, make an effort to avoid these 5 bad habits:
1. Bad Posture & Sitting All Day
Sitting for long periods of time without taking breaks puts pressure in the lower back. The lumbar discs are unable to perform properly because they are squeezed together, creating accumulated tension in the lower back that causes pain. We often do not notice how we sit hence it is difficult to maintain proper posture while sitting in front of a computer all day.
Unfortunately in the age of technology, majority of us suffer with bad posture but yet we can't live without our gadgets. Looking down at our phone for extended periods will cause increased postural stress on the neck muscles and the vertebral discs. This can also lead to headaches that are triggered by tight muscles called tension headaches.
2. Lack of Exercising
Exercise strengthens the muscle that is vital for supporting your back. When you do not get enough of it, you experience stiffness, weakened muscles, and your spinal discs become degenerated. Workouts that strengthen the back and abdomen are a great way to combat any stiffness you may experience.
According to Singapore Healthhub, we should aim to clock at least 150 minutes of moderate-to-vigorous physical activity per week. For beginners, start small with brisk walks or by choosing to climb the stairs instead of taking the elevator or escalators!
3. Improper Lifting Technique
Improper lifting is one of the most common cause of back pain. Not just lifting in the gym, in our every lives we bound to lift some heavy objects. The majority of injuries caused by improper lifting techniques are either muscle strains or ligament sprains in the lower back. The risk of injury increases when you practise improper lifting techniques such as :
Bending over from the waist to pick up objects.
Lifting boxes above the chest and leaning backwards
Turning or twisting your body while carrying heavy load
4. Improper Footwear
Footwear like heels can create pressure in the back by changing the normal curvature of the spine, forcing you to arch the back. This, in turn, makes the back muscles work harder. However, shoes that are too flat are as bad as high heels. Sandals or slippers without a supportive back do damage as well, causing your feet to move from side to side, and thus distributing your body weight unevenly. Your footwear should provide you with adequate support that helps the spine maintain a comfortable and normal position. If you are unsure, a good pair of sneakers would not go wrong or you can always consult our Chiropractor!
5. Not Visiting a Chiropractor for your Back Pain
More often than not, people start to normalise the pain as they are getting used to it. That's not what we want. No one should have to live with chronic pain and there are plenty of options available for you to get pain relief and return to your normal activities. If you're looking for a drug-free, non-invasive treatment option, Chiropractic care may be right for you. Chiropractors focus on disorders of the musculoskeletal system and the nervous system, which means they're able to target the source of your pain and improve your range of motion.
Feel free to contact us to get your spine checked by our Chiropractors!
Visits to Livewell Chiropractor SengKang helped me to reduce chronic back and shoulder pain with back posture readjustment together with given home exercise. Dr Chaw Siew Wei expertise to focus on aching points helped to relax tense shoulder.
winnie lee
2023-07-05
I suffered from back pains for quite awhile now and have been visiting Dr Jessie for the past few months. Since then, my condition has improved, no longer have frequent back pains. Highly recommend Dr Jessie, friendly, engaging and professional!
Hong Hui Teo
2023-07-05
I had suffer lower back slip disc at my L4 bone for 13 years. Way back, i had went to hospital for MRI scan, refer to bone specialist and even tried TCM but non of them work well. Time and money spend in the past but the aching/pain just cannot resolve hence at one point of time i had already given up the hope for my slip disc and have the mind set to just live with the pain forever. Recently, happen to saw Chiropractic Ads in my facebook so i decided to give it a try. Did some research online and found LiveWell Sengkang so decided to give it a last tried. Dr Siew Wei was my chiropractor. After 2 session with Dr Siew Wei, realize my back was not as ache as before and surprisingly my body movement had improved as previously due to the aching/pain my body movement when straightening my back is like having this one to two sec pain/aching lag time whenever i bend down and up to do thing. Somehow, Chiropractic improve my body movement and daily lifestyle so I decided to sign up for a 20 session with Dr Siew Wei to continue maintaining my back ache.
Overall, i feel the time and money spend is really worth here as I can really see the result here after 2 session with Dr Siew Wei.
John Cole
2023-06-11
Dr Jessie assessment was accurate as per what XRay shows. Her chiropractic skill was amicable and was engaging throughout the process..kudos!
Adrielle Alemania
2023-06-11
I had an ankle surgery 6 months ago and with a scoliosis, it definitely affected my walking during rehabilitation. And I also suffered from severe back pain. with proper exercises, stretching and Chiropractic treatment with Dr. Jessie. I definitely feel a huge improvement on my walking and there’s lesser back pain. Dr. Jessie is a very well versed Chiropractor, she is also very friendly and tends to every patient with different specific treatment. I had chiro treatment done few years back and this is definitely a better clinic! Also I would like to thank the counter staff for always being flexible with my timing.
Daniel Ng
2023-06-09
Made an appt after feeling stiff necks and shoulders. Attended to by Dr Kenney. Recommended to do an x-ray and realised I have cervical neck. Now midway to the treatment and feeling much better. Even the chest tightness I used to have, is also better now (yes, chest tightness or pain can be caused by chiropractic issues). Definitely recommend - most of time, the appt are punctual and treatments are fast.
Vivien Chan
2023-06-09
I highly recommend Live Well Chiropractic for their exceptional chiropractic treatment. My doctor, Dr. Kenney Truong is professional, knowledgeable, and compassionate. He has demonstrated an impressive level of expertise and provided effective and timely treatment - successfully addressing both symptoms and root causes of pain.
Patient education and empowerment are prioritized, and the clinic has a warm and welcoming atmosphere. Overall, my experience has resulted in significant pain relief and improved well-being.
ily a
2023-06-03
My experience with Livewell has been great! Dr kenney always manage to help me alleviate the pain around my problematic areas. Their prices are reasonable too.
Zi Jie Tham (M字秃Uncle的中年危机)
2023-05-31
Dr Kenney is very professional and patient. He will check with you any pain and adjust treatment accordingly. There is no pain for doing chiropractic unlike surgery. Though it will take some times to improve body condition progressively.
