Many articles about back pain today involve long-discussed spine irritants such as carrying excess weight, recreational and sports injuries, and commonplace “accidents” such as lifting an object the wrong way or not standing up frequently enough while attending to a chore. But many episodes of back pain, even pain that can become chronic, severe, and long-lasting, occur because of everyday habits we may not even be aware of. Knowing the daily habits we engage in that can put us at an increased risk for back pain or long-term spine damage is the first step in helping to reduce the risk.
- Uneven Distribution of Carried Items – Whether carrying a handbag or backpack on one shoulder, a child on one hip, or a heavy object down at your side – especially over a long period – spinal misalignment can occur, and back pain can result. The spine works best when properly aligned, so we must do all we can to distribute the weight of items we carry evenly. If you frequently carry a heavy backpack on one shoulder, switch to placing each strap on both shoulders so that the pack’s weight is evenly distributed, and your spine is aligned. If the items you carry cannot be evenly distributed on your body, frequently switch carrying sides so that one side of your body doesn’t bear the brunt of all the uneven weight.
- Wearing the Wrong Shoes – When it comes to footwear for the prevention of back pain, the “Goldilocks Principle” applies. You want shoes with a moderate heel height – not too flat and not too tall – so that your legs and pelvis aren’t turning awkwardly, negatively impacting spinal alignment. In addition, and depending on the regular activities you engage in, proper cushioning and shock absorption are necessary in the footwear you choose so that the impact of your foot hitting the ground doesn’t send shockwaves up your spine, thus resulting in back pain. Lastly, footwear with good arch support is necessary for total body alignment, from your toes to your neck. While the “right” footwear may not always be the trendiest, choosing shoes with your spine in mind can go a long way toward preventing back pain episodes in the future.
- Improper Smart Phone Usage – These days, it’s nearly impossible to prevent smartphone usage. However, the way you use your smartphone may be contributing unnecessarily to neck pain episodes. The phenomenon called “tech neck” is one I have written about and commented on in media articles. Tech neck can occur when you crane your neck while staring downward into a smartphone, tablet, or other handheld device. The improper neck position encourages an unnatural head position that increases stress on the spinal vertebrae in the neck and upper back, frequently resulting in pain. Taking frequent breaks from looking down at a handheld device, changing the head position so the device is eye-level, and practicing good posture are essential ways to help prevent neck and back pain due to improper technology usage.
- Sleeping in Weird Positions – Have you ever woken from sleep with neck or back pain and aren’t sure what happened to cause it? Your sleeping position could be to blame. Especially for people who sleep on their stomachs, the spine can bark loudly after hours in a position it wasn’t designed to be in. Additionally, neck pain after a night of sleep may indicate improper head position on the pillow. Old or low-quality mattresses can also result in bouts of back pain. For many back pain sufferers, side-sleeping seems to provide the most relief from back pain. To help, you can use a full-body pillow or a pillow between the knees to help take pressure off the spine while you sleep.
If you’re experiencing bouts of back pain and frequently engage in any of the above activities, some simple lifestyle adjustments might help provide relief. Unfortunately, back pain is something everyone faces at least a few times. But suppose you have back pain that has consistently affected your everyday life for more than three months, and lifestyle adjustments or other conservative treatments haven’t provided relief. In that case, it’s time to make an appointment with a doctor to figure out exactly what’s going on and how to fix it.
Sources:
https://www.everydayhealth.com/news/best-worst-shoes-back-pain/
https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852
