Back pain is the leading cause of disability worldwide and affects as much as 80% of people at some point in their life. By taking measures to protect your back, you can prevent yourself from experiencing back pain. To do this, you need to first understand what causes back pain. Below are some of the most common causes.
Improper lifting
The majority of back injuries are caused by people incorrectly lifting heavy objects. Such injuries can be sustained while working, while exercising or while carrying out manual tasks at home like moving furniture. To avoid a back injury from improper lifting, get into the habit of bending your legs when picking up heavy objects from the ground rather than bending at the waist. Always test the heaviness of objects and don’t be afraid to ask someone for help if something is too heavy or too awkward and bulky to carry alone.
Poor posture
How you stand and sit can also impact your spine. Many tall or shy people tend to walk with a stoop, which can lead to back pain later in life. Leaning over a desk can also lead to lower back pain. If you are guilty of having poor posture, start correcting this today – get into a habit of standing and sitting up straight. When sitting at a desk, making sure that your chair and desk are at the right height can help you retain a healthy posture.
Car accidents
One of the most common injuries following a car accident is trauma to the spine. Rear end collisions often lead to whiplash, while front end collisions can cause disc damage. Car accidents are not always our fault, however being a careful driver can definitely reduce your risk of being involved in one. Be sure to hire a car accident injury lawyer if you have sustained a back injury from an accident that wasn’t your fault – this could help to pay for treatment.
Obesity
Being overweight puts a lot of pressure on the spine and can often lead to back pain. This is particularly the case if you don’t have strong back muscles – the spine cannot support the extra weight, leading to a greater risk of slipped discs. Taking steps to lose weight through exercise and dieting could reduce your risk of developing back pain in the future.
Poor sleeping choices
How you sleep can also impact your back. People who sleep on their side or on their front are more at risk of developing back problems, although supporting your body with pillows can reduce the risk of spinal issues (placing a pillow between your knees is recommended if you are a side sleeper). The quality of your mattress is also important to consider. Old mattresses can lack the support that your spine needs – this is why it’s recommended that you replace a mattress every 7 to 10 years. Finally, make sure that you are getting enough hours of sleep. While sleep deprivation may not lead directly to back pain, it can worsen inflammation, making any existing back pain much worse.
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My back pain is due to the above! I have learned stretches and exercises as well as chiropractic care to help.
I have a chronic pain condition and poor posture is my problem. I give into the pain and don’t even realize I am bent over a bit while walking. I have to be super aware of this when I walk and straighten up.
Wow! That was an interesting article. I am a side sleeper, but I do use a pillow between my knees. I am always surprised at my adult female friends who sleep on their stomachs. My grandma would always say that people who sleep on their backs are stubborn. (Old wives tale?)
It’s also good to strengthen your abs and glutes to support from both sides.
Interesting info! I didn’t know side and front sleepers have higher risks of back problems.