Amelia Grant

Back pain is a widespread condition that affects millions of people all over the world. It can be triggered by a variety of causes, including poor posture, injury, and medical disorders. However, there are various everyday habits that might lead to back pain. In this article, we will discuss eight daily habits that can cause back pain and suggest ways to prevent it.

1. Sitting for long periods

Back pain affects many people who sit at a desk or sit for prolonged periods of time, such as students or office workers. Sitting for extended periods of time puts a lot of tension on the lower back, which can cause muscle strain and discomfort. 

Every hour or so, take a break to stand up, stretch, and move about. This can help relieve lower back pain and avoid muscular strain. Also, sitting with the correct posture might assist relieve back pain. This involves sitting up straight, with your feet flat on the ground and your shoulders relaxed.

2. Carrying heavy bags

Back pain can result from carrying heavy bags, such as a handbag or a backpack, especially if the weight is disproportionally distributed. Carrying a bag on one shoulder can pull the muscles on one side of the body, resulting in muscular tension and pain. To avoid this, get a backpack with two straps and equally divide the weight. Additionally, when carrying a bag, swap sides to prevent putting too much strain on one side.

3. Using a smartphone or tablet

A significant number of people use their phones or tablets often throughout the day. Holding these gadgets at a low angle, on the other hand, might put a strain on the neck and upper back. This can cause muscle strain and pain. Avoid slouching or hunching over the device by holding it at eye level or using a stand. Taking pauses from using the device can also assist to limit the amount of time spent in this pose.

4. Wearing high heels

High heels can push the lower back to arch abnormally, causing muscular tension and pain. To avoid this, choose lower-heeled shoes or comfortable, supportive shoes that allow for natural spine alignment. Stretching the foot and calf muscles can also help relieve lower back pain.

5. Poor sleeping habits

Many people wake up in the morning with back pain. Sleeping in an uncomfortable posture or on an unsupportive mattress might cause this issue. To avoid this, it is critical to sleep on a mattress that provides enough back support. Furthermore, sleeping in a position that provides natural spine alignments, such as on your back or side, can help avoid back pain.

6. Poor posture

Back pain is often caused by poor posture. The back can experience a lot of pressure from slouching or hunching over, which can result in soreness and muscle tension. It is essential to keep proper posture by sitting up straight, keeping your shoulders back and down, and aligning your ears, shoulders, and hips. Stretching the chest and shoulder muscles can also help relieve upper back pain.

7. Lack of exercise

Inactivity can cause muscle tension and discomfort by weakening the muscles that support the back. Regular exercises, such as walking, swimming, or yoga, can help avoid this by strengthening the muscles that support the back. Stretching before and after exercise can also help avoid muscle tension and strain.

8. Smoking

Smoking causes back pain by decreasing the blood supply to the spine and weakening the bones and muscles. To avoid this, quit smoking or get support to quit smoking. Exercise and proper posture can also help increase blood flow and strengthen the muscles that support the back.