Back pain is a leading cause of disability worldwide, and no matter how you lie, sit or stand, the cause of this persistent pain could be a more serious condition.
According to expert Lee Cartwright, some common everyday habits can cause or make back pain worse.
“Back pain can come on suddenly or be a long-term problem that lasts for years,” explains the expert at Mobility Solutions Direct. “Back pain can vary greatly, either affecting a specific area or spreading across the entire back, buttocks, legs or abdomen. The causes of back pain can also vary greatly, so it’s important to be aware that these everyday habits can lead to chronic back and spine pain.”
Here are some daily habits that can be the cause of persistent back pain:
1. Drought
Drinking too little water can do more than dry out your throat. “Dehydration can affect your spine, diverting fluid to your brain and leaving your joints, discs, and other connective tissues weak and less able to provide cushioning and support,” Lee says. “This can make movement difficult, stiff, and painful.”
Therefore, Lee recommends drinking plenty of water throughout the day. You can also increase the amount of fluids your body gets by eating more fruits and vegetables, which contain more water than you think.
2. Sleeping on the stomach
He pointed out that sleeping habits can have a domino effect on the moment you wake up, especially if you sleep on your stomach.
“Sleeping on your stomach can cause back pain because it puts a lot of pressure on the muscles and joints of the spine, which flattens the natural curve of the spine and puts pressure on the vertebrae. In addition, it forces you to turn your neck, which can cause neck and upper back pain, as well as a tingling sensation,” he explained.
To alleviate this problem, he recommends that I try to gradually change my sleeping position to sleeping on my side or back.
3. Not eating enough protein
According to Lee, your diet can also play a role in whether or not you experience back pain.
“A lack of protein can hinder the body’s ability to maintain and repair muscle tissue, making back muscles more susceptible to stress and fatigue, which can lead to pain. It can also weaken connective tissue, increasing the risk of back injury. Therefore, foods rich in protein help the body grow and repair,” he explained.
Lee recommends adding salmon and sardines to your diet for omega-3 fatty acids, and skinless, boneless chicken breasts for a dose of protein, foods that can help relieve back pain and inflammation.
4. Sweet foods
He told me that eating too many sugary snacks can lead to back pain problems.
He explained that eating too much sugar can lead to chronic inflammation, especially in areas with poor circulation. This makes the joints and back particularly vulnerable to pain and inflammation.
To ease back pain, satisfy your sweet tooth with fruit, which provides natural sweetness and helps reduce inflammation, Lee says.
5. Not moving enough
Too little movement can lead to painful back spasms. “Long periods of inactivity can weaken your back muscles and reduce your overall fitness, increasing stiffness, pain and discomfort in your back,” he told me. “Regular exercise strengthens the muscles and structures around your spine, reducing the frequency and duration of back pain.”
He explained to me that physical activity can be as simple as walking for 10 to 45 minutes, which can greatly improve your back health by rebooting your muscles.
6. Relaxation during office work
It’s hard to resist the inevitable slouching at your computer if you work at a desk. But, according to Lee, “Leaning forward and staring at our computer while working can put a lot of stress on our lower back, causing muscles and ligaments to overstretch. This can damage the muscles around the spine, leading to inflammation and muscle spasms.”
“When working, you should ideally sit upright with your shoulders relaxed,” he advises. “Also, position your monitor at or just below eye level, keep your keyboard close enough to keep your elbows relaxed, and make sure your chair provides adequate lower back support.”
7. Stress
It's possible that the stress you're experiencing could be making your back pain worse. "When the mind is stressed, it sends signals to the body that there's danger, which in turn stabilizes the muscles around the vertebrae. The muscles then relax and become misaligned, which leads to back pain."
Lee recommends setting aside at least an hour each day to focus on relaxation activities. “This can include deep breathing exercises, meditation, muscle relaxation, yoga, or even focusing on your favorite hobby, which can relieve muscle tension and calm the nervous system.