Most cases of back pain are mechanical in nature and NOT caused by serious conditions like inflammatory arthritis, fractures, infections, or cancer. Nonetheless, back pain is one of the most common reasons for missed work, the second most common reason for visits to the doctor’s office, and the leading cause of disability WORLDWIDE. [1] Aside from an obvious back injury, there are some habits that many people do every single day that could be causing back pain. By addressing these 13 possible causes of back pain, you’ll be well on your way to feeling better and getting on with your life!
(Side note: The first three tips are all related to sleep habits because humans spend about 1/3 of their life sleeping!)
1. Do you sleep on your belly?
When your body is fully relaxed in this position, it puts too much pressure and strain in the lower back (and neck region too). We know belly sleeping is a tough habit to break. Here’s a suggestion that has worked for many of our patients; sleep on your side with a body pillow against your front. This can give you a similar feeling of comfort and can prevent you from rolling all the way onto your belly.
2. Do you sleep completely flat on your back?
This position can also put excess pressure in your lower back. Try elevating your legs by putting a pillow or two under your knees.
3. Do you regularly sleep on an excessively firm surface (like the floor) or an excessively soft surface (like the couch)?
Invest in a good, fairly firm mattress with no lumps or sags. Your mattress should be comfortable and firm enough to support every part of your body. Personally, we own a double-sided mattress from The Original Mattress Factory, and we highly recommend their mattresses.
4. Do you bend at the waist to pick things up, specifically heavy things (including picking up children)?
Most people are probably aware of proper lifting posture, but a little reminder can’t hurt. Make sure you bend your knees, carry the item(s) close to your body, and when possible, ask someone to help you.
5. Do you carry your kids around on one hip?
Sometimes carrying your kids is inevitable (especially if they can’t walk yet!), so make sure you are carrying them close to your body and switching sides/hips. Or use a baby carrier. Our favorite baby carrier is the Ergobaby carrier.
6. Do you twist and torque your spine doing activities like shoveling snow, raking leaves, or trying to get your kids in and out of their car seats?
Pay attention to your posture, keep your core muscles tight, and take extra caution to not contort your spine.
7. Are you carrying around extra abdominal weight?
Excess abdominal weight can alter your posture and your center of gravity, eventually leading to back pain. Lose the extra weight by adjusting your diet (start here) and exercise. Also, add a fish oil supplement, a natural anti-inflammatory that has been shown to help ease low back pain. [2]
8. Do you wear high heels?
Foot changes and micro-trauma aside, wearing high heels on a regular basis causes your weight to shift forward. In turn, this negatively alters your posture and your center of gravity, possibly leading to back pain.
9. Do you have poor posture?
Poor posture, in any region of the spine, can cause back pain. Stand (or sit) up tall. Think of a plant growing up out of the top of your head. Pull your shoulders back. Pull your head back (while keeping your jaw-line parallel to the floor) so that your ears are sitting in line with your shoulders.
10. Do you sit most of the day?
Lack of movement and sitting for long periods of time (especially with poor posture) can contribute to back pain. Our bodies are not designed to be static. Movement helps keep the discs, muscles, and bones of the spine healthy. Change positions often. Set a timer to take a 5 minute break every hour. Get up, walk around, and stretch.
11. Do you drink enough water?
Dehydration can lead to back pain because water is a major component of the muscles and discs of the spine. Refer to this post to learn more about water, dehydration, and when and how much you should be drinking.
12. Do you “crack” your own back?
The feeling, need, or want to “crack” your own back is usually a sign of ligament instability. Each time you “crack” your own back (or neck), you are perpetuating the instability. In turn, ligament instability can lead to osteophyte (bone spur) formation and even degenerative disc disease over time. Stop “cracking.”
13. Is your spine aligned?
When the structures that make up the spine—bones, muscles, ligaments, tendons, nerves, and discs—are not in proper alignment or balance, this leads to stress and recurrent back pain and spasms. Proper alignment of the spine is absolutely necessary for optimal function of the spinal cord, musculature, and blood and nerve flow. In our office, back pain sufferers (including those suffering from radiculopathy conditions like sciatica) have shown remarkable improvement once their spinal alignment has been corrected. If you suffer from back pain, get your spine checked for balance/imbalance.
Keep in mind that most back pain is mechanical in nature and from micro-trauma due to wear-and-tear adding up over time. It’s very rare for you to “throw out your back” during one incident of shoveling snow. If you address these 13 possible causes of back pain, you’ll be less likely to injure yourself, and your body will be more capable of healing after an injury.
Never just deal with your pain again.
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