Five daily habits that can cause back pain

You may not even realize it, but many of your daily habits can be the culprit behind chronic back pain. Examining and modifying your posture, diet, and other daily habits can lead to significant back pain relief – without costly medications or unnecessary back surgery.

1. You sit most of the day. A study from Britain found that most people sit 14 hours and 28 minutes out of every day. Sitting puts more pressure on your spine than standing, and bad posture only compounds the problem. Any position in which there is less than 90 degrees between your thighs and torso puts excessive pressure on the spine. So if you’re hunched over your desk all day and slouching on the couch in the evening, your spine will be screaming by bedtime. The ideal position, reports NineMSN Health, is sitting at a 110-degree angle with your back in contact with the chair. Look for a desk chair that supports the curves of your spine, and watch your posture. Lean back as much as possible, and get up and walk around periodically.
The same goes for the car: hunching over your steering wheel during a long commute will only make your back pain worse. Sit up straight while driving, and sit closer to the steering wheel so you don’t have to stretch as much.

2. You’re sleeping on an old mattress. A study conducted by Oklahoma State University found that people who slept on mattresses that were five years or older were more likely to experience back pain, and that switching to a new mattress provided immediate and significant relief. When looking for a new mattress, choose one with a medium-firm surface, as very firm mattresses can make back pain worse.

3. You aren’t exercising. You may think exercise will just make your back pain worse, but the opposite is true. Certain back pain exercises and yoga postures can help speed your recovery and prevent future back pain by stretching and strengthening your back and stomach muscles.

4. Your diet is unhealthy. Research shows that foods that promote heart health and weight management are also good for your spine. A healthy diet promotes healthy circulation, which brings nutrients to the spine and helps clear away waste products. Without proper circulation, inflammatory chemicals can build up in around the spine and trigger back pain. Try cutting back on caffeine and processed foods, and add more fruits and vegetables to your diet.

5. You’re chronically stressed. Chronic emotional stress can manifest as various physical ailments, including back pain. Start identifying your stress triggers and learn constructive methods for dealing with stress.

References:

How to survive sitting down
Old mattresses cause chronic back pain

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