5 Bad Habits That Causes Back Pain

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!