When your back is healthy and everything is working the way it should, you don’t tend to think about maintaining a healthy spine. But when your back is in pain, it can be debilitating. Did you know a lot of the activities we do every day have an impact on the overall health of our spine? We have outlined the top 5 everyday activities that can cause back pain.
Most of us spend the majority of our day working at a desk. Did you know that sitting puts even more pressure on your spine than standing? Maintaining a good posture is extremely important, but it is probably the last thing on your mind when you’re writing a report or e-mail.
Avoid hunching or leaning left or right and try to remain upright with your feet flat on the floor. Remember to take a break to stretch every hour or so – set a timer if you think you’ll forget! One of the most popular solutions is to invest in an adjustable standing desk and work while standing for a few hours each day.
Many people rely on energy drinks and other sugary beverages such as soda and sweetened coffee to get through their day. The ingredients in these drinks can cause a significant amount of inflammation to the lower back muscles, leading to discomfort and pain.
Try limiting your intake of these beverages. Drink water instead whenever possible. Water will keep your muscles and joints hydrated and can help limit inflammation.
Lifting weights, doing yoga or simply running/walking can help decompress and strengthen your back muscles. Even if you are experiencing back pain, remaining sedentary for long periods of time may be making the problem worse.
Make exercising part of your daily routine. That doesn’t mean you have to go to the gym each day, but try to get out for a walk when you can. If you have back pain, limit your exercises to low-impact activities like cycling or swimming.
Laundry baskets can be heavy and bending to scrub the floor can put a lot of pressure on your back. Everyday chores can be putting more of a strain on your back than you realize!
When lifting a heavy basket of laundry or a bucket filled with cleaning supplies, always remember to lift with your knees and not your back. If you’re in a hunched position scrubbing a floor or bathtub, be sure to take frequent breaks to stand upright. Even a few minutes in a hunched position can be a strain.
Do you sleep on your stomach? When you sleep on your front, your spine may be bent in an unnatural position for several hours per night.
Is your mattress over ten years old? The National Sleep foundation recommends replacing your mattress every decade or so because the material begins to lose its ability to support your body properly.
Try to sleep on your back or side if possible. If you can’t, place a pillow just below your abdomen to allow your back to maintain its natural position.
Flip your mattress every six months to help it wear evenly and extend its usability. After you’ve had it for around ten years, consider buying a new one.
If you’re experiencing back pain, let the spine health specialists at Nevada Orthopedic & Spine Center provide the right treatment to give you the relief you need. To schedule an appointment, please call (702) 258-3773.