Almost everyone has experienced back pain at some point in their lives, whether it’s your grandparents, your best friend, or even your boss. It’s an ailment that affects around 80 percent of Americans at least once in their lives. The causes of lower back pain can often be traced back to everyday habits you might not even think twice about—things as mundane as household chores or even talking on your phone.
As we age, our joints can become stiffer, less flexible, and prone to wear and tear. Fluid in the joints may decrease, cartilage can start to rub together, and minerals can deposit around the joints. These changes can make people over 60 more susceptible to spinal degeneration. However, back pain doesn’t only affect the elderly. Many of us unknowingly engage in habits that exacerbate or even cause back pain.
Let’s dive into six unexpected habits that could be contributing to your lower back pain—and how making a few adjustments could not only relieve discomfort but also boost your productivity and overall well-being.
1. Soft Mattress
Let’s talk about your mattress. It’s not just about having a good night’s sleep; it’s crucial for your back health too. Sleeping on a mattress that’s too soft can lead to uneven weight distribution, which can trigger debilitating back pain. In fact, a study published in The Lancet in 2003 found that people with chronic low-back pain experienced twice the improvement when sleeping on a medium-firm mattress compared to a firm one.
A medium-firm mattress provides the right amount of support for your spine, helping it rest and rejuvenate overnight. So, if you find yourself sinking too deep into your mattress or waking up with back stiffness, it might be time to consider an upgrade. A better mattress not only helps with back pain but can also lead to more restful sleep, which can increase your productivity during the day.
2. Talking On The Phone
I’m sure many of us have fallen into the habit of cradling our phones between our ear and shoulder while multitasking. But did you know this common habit could be straining your back? A 2009 study from Temple University found that increased texting and phone use could lead to aches and pains in the shoulders, neck, and back.
To avoid this, practice good posture by keeping your head upright, aligning your ears with your shoulders, and retracting your shoulder blades. Not only will this reduce back pain, but it will also help you stay focused and organized during your tasks, improving your overall efficiency.
3. Doing Household Chores
Household chores might seem harmless, but they can be surprisingly tough on your back. Research from Spine in 2006 highlighted that chores like laundry, mopping, or even carrying shopping bags can put significant strain on your back, especially when you’re bending at the waist.
To make these chores easier on your back, try bending your knees or squatting rather than bending at the waist. Simple changes in how you perform these tasks can prevent strain and help you manage your chores without suffering from back pain. Plus, staying active with less strain can boost your energy and productivity levels.
4. Wearing High-Heels Or Flip Flops
High heels and flip flops—fashion statements that often come with a price. High heels can cause a change in your spinal alignment and increase lumbar lordosis, leading to back pain. Dr. Surve from the Texas Center for Performing Arts Health notes that high heels disrupt the natural alignment of your body.
Similarly, flip flops can alter your stride, putting unusual strain on your feet, hips, and lower back. This can lead to stiffness and pain in the lumbar region over time. Opting for supportive footwear not only helps your back but can also make you feel more comfortable and focused throughout your day.
5. Poor Diet
What you eat can have a significant impact on your back health. A diet high in processed foods and sugar can spike inflammation in your body, contributing to back pain. A 2014 study published in the Asian Spine Journal found that individuals with back pain often had gastrointestinal issues related to poor diet.
Switching to a diet rich in anti-inflammatory foods—like lean meats, whole grains, and vegetables—can help reduce back pain. By choosing healthier foods, you can decrease inflammation, improve overall health, and enhance your energy levels, which can positively impact your productivity.
6. Smoking
Smoking is well-known for harming your lungs, but did you know it can also negatively affect your back? A study from Johns Hopkins University revealed that smoking reduces blood flow to the discs in your spine, leading to premature aging of these discs and causing lower back pain.
If you’re a smoker, quitting could help improve your back health, alongside numerous other health benefits. Even small changes in lifestyle can lead to better overall well-being and greater productivity in your daily life.
Conclusion
Recognizing and adjusting these everyday habits can make a significant difference in managing and preventing lower back pain. By improving your mattress, maintaining good posture, adjusting how you handle chores, choosing supportive footwear, adopting a healthier diet, and quitting smoking, you can alleviate back pain and boost your overall productivity and well-being.
Making these changes might seem like a small step, but they can lead to big improvements in your comfort and effectiveness. Start today and take control of your back health—your future self will thank you!
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your diet or lifestyle.
source: theheartysoul.com