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Home > Bones & Joints > Pain > 6 Daily Habits That May Damage Your Back

6 Daily Habits That May Damage Your Back

November 25, 2022
8 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Habits That Cause Back Pain
  • When to See a Doctor
  • Most-Asked Questions About Back Pain
  • Final Word

Most people have experienced back pain at least once in their life and it can be agonizing. It can be very sharp and continuous, or it can come and go.

daily habits that can damage your back
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Having back pain makes it very hard to move around and perform day-to-day activities. This type of pain can limit mobility. (1)

Back pain is a very common condition and it can arise due to various underlying conditions that include: (1)

  • Injuries
  • Inflammation
  • Arthritis
  • Fractures
  • Nerve problems

Other than these conditions, back pain is usually caused by the small things that you do not realize are damaging to your back.

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Habits That Cause Back Pain

Here are some things that you should not do to prevent back pain. (2)

1. Sitting for long durations

sitting for long hours continuously can increase backache risk

When you sit, you put a lot of pressure on your spinal cord. Some people have to sit for hours on end because of their desk jobs; students have to sit for long periods to study.

The problem with sitting for long durations is you usually do it with incorrect posture, which leads to back problems.

Sitting for long hours causes premature degeneration of the spine, which causes an increased risk of chronic backaches. It also causes cramps and strains in the back. Moreover, sitting without taking breaks to move around leads to damage to the bones, muscles, and ligaments in your back region. (3)

This is why you should make sure that you take walk breaks when having to sit for a long duration. For every hour of sitting down, make sure that you walk for 10 minutes.

It is also important to make sure that your posture is correct when you sit and type. (4)

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The correct posture for sitting is as follows: (4)

  • Your back is supported by the chair.
  • Your thighs are parallel to the ground.
  • Your knee joint is making a 90° angle with the floor.
  • Your eyes are in the direct line of sight with your computer.
  • Your elbows are well rested on the table.

2. Driving for long hours

driving for long hours can cause back-related issues

Many people spend long hours behind the wheel when driving to work, school, or other places. Long drives like this are not good for the back.

Hunching over the steering wheel causes back issues. Also, driving does not allow for very comfortable sitting positions or range of movement, leading to backaches. (5)

You must try to make a 90° angle as you sit on the car seat and stay close to the steering wheel so that you don’t have to stretch your legs. You can also invest in pillows or seat covers that provide lumbar support.

3. Carrying heavy bags

Excessive weight on the shoulders can lead to a bad and unhealthy posture, causing pain in the shoulder and back. The heavy lifting of bags can also lead to headaches due to the pressure applied to the back muscles.

Therefore, try not to carry heavy bags that exceed more than 10% of your body weight. (6) Parents should ensure that their children take only the necessary stuff to school to avoid carrying unnecessarily heavy bags.

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4. Wearing high heels

High heels are no doubt attractive, but there are some negative effects of wearing high heels for long periods of time or on a daily basis.

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Regularly wearing high heels is linked to lower back pain because they make the hips and spine go out of alignment. (7)

Women should avoid wearing high heels every day and should not wear them for long durations. If you do need to wear high heels for the day, try to soak your feet in warm water for a few minutes after coming back home.

5. Sleeping in an incorrect posture

sleeping in an incorrect posture can lead to back pain

You may have a specific posture that is very comfortable to sleep in, but it does not always mean that this posture is good for your back. Some sleeping postures are linked with back pain and also poor quality of sleep.

To avoid backaches and related problems, try to sleep in the right posture. The fetal position is a good position to sleep in if you don’t put your knees too close to the chest. Also, try to make sure your spine remains neutral when sleeping. Your pillow should also be very comfortable. (8)

6. Being stressed out

Stress can cause a lot of health problems, and backache is just one of them. Stress causes muscles to clench, which can trigger back pain. So being stressed constantly is not good for your back. (9)

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To avoid back pain, you must do something about your stress. Some activities to help de-stress after a long day include: (10)

  • Exercising
  • Meditating
  • Journaling
  • Listening to music
  • Reading a book
  • Talking to a friend

If you have been experiencing stress for a long period, you can also seek professional help to get better.

When to See a Doctor

when to consult a doctor regarding back pain issues?

Usually, back pain does not require medical attention, but if the pain becomes extreme, chronic, or severe, you should see the doctor. Also, if the backache does not resolve by itself within a few days, then medical assistance might be required.

Other than these, the following symptoms accompanying back pain can also be a sign of something serious: (2)

  • Fever
  • Chest pain
  • Numbness
  • Tingling in the legs
  • Uncontrollable bowel movements
  • Swelling in the back
  • Sudden weight loss
  • Constant and continuous pain

Most-Asked Questions About Back Pain

Can doing the wrong exercise lead to back pain?

Exercising is good for your body, but at the same time, not knowing the right exercise or lifting heavy weights can be damaging to your back. It is important that you do exercises only after referring to a professional trainer who can guide you.

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Doing aerobic exercises daily is a good way to maintain your health without giving trouble to your back. Make sure to observe the correct form and posture while exercising to avoid injuries. (11)

What are some symptoms of back pain?

symptoms frequently associated with back pain

Back pain can be felt anywhere along your spine. Its symptoms include: (1)

  • Muscle pain
  • Tension
  • Stiffness
  • Reduced mobility
  • Spasm
  • Soreness

What are some risk factors that can contribute to back pain?

Here are some factors that can increase the risk of developing back pain: (2)

  • As you age, your bone strength decreases, making you prone to wear and tear of the back, which can lead to back pain.
  • Being overweight can put extra pressure on the spine, causing back pain.
  • Smoking can damage tissues in the back and is therefore a risk factor.
  • Pregnancy can put extra strain on your back, causing backache.
  • Having a job that requires heavy lifting or long sitting hours also contributes to back pain.
  • Mental illnesses such as depression can also contribute to back pain.

What are some quick home remedies for back pain?

Many times, back pain goes away by itself after a few days, but if it persists for a longer duration, you should seek medical help.

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A few remedies that can help relieve back pain include: (2)

  • Temperature therapy – Warm or cold compresses are a good way to loosen tight muscles and relieve back pain.
  • Rest – If you experience back pain, resting is the way to go because it will help take some pressure off your back.
  • Painkillers – Taking over-the-counter painkillers or nonsteroidal anti-inflammatory drugs is also helpful in dealing with back pain.

Final Word

Back pain is something that many people experience. It can stem from a lot of reasons, but mostly it’s because of seemingly harmless things that you don’t realize are hurting your back.

Making small changes in your daily life and developing good habits such as practicing the correct sitting posture are great ways of preventing back problems.

References
  1. Casiano VE, Sarwan G, Dydyk AM, et al. Back Pain. [Updated 2022 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538173/.
  2. Allegri, M., Montella, S., Salici, F., Valente, A., Marchesini, M., Compagnone, C., Baciarello, M., Manferdini, M. E., & Fanelli, G. (2016, June 28). Mechanisms of low back pain: A guide for diagnosis and therapy. F1000Research. Retrieved September 17, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.
  3. Bontrup C; Taylor WR; Fliesser M; Visscher R; Green T; Wippert PM; Zemp R; (n.d.). Low back pain and its relationship with sitting behaviour among sedentary office workers. Applied ergonomics. Retrieved September 17, 2022, from https://pubmed.ncbi.nlm.nih.gov/31422243/.
  4. Kuo, Y.-L., Huang, K.-Y., Kao, C.-Y., & Tsai, Y.-J. (2021, May 19). Sitting posture during prolonged computer typing with and without a wearable biofeedback sensor. International journal of environmental research and public health. Retrieved September 17, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8161121/.
  5. A;, S. T. K. Y. U. (n.d.). Effects of driving on low back pain. Occupational medicine (Oxford, England). Retrieved September 17, 2022, from https://pubmed.ncbi.nlm.nih.gov/16782774/.
  6. Toghroli, R., Reisy, L., Mansourian, M., Azar, F. E. F., Ziapour, A., Mehedi, N., & NeJhaddadgar, N. (2021, June 30). Backpack improper use causes musculoskeletal injuries in adolescents: A systematic review. Journal of education and health promotion. Retrieved September 17, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8318162/.
  7. Weitkunat T; Buck FM; Jentzsch T; Simmen HP; Werner CM; Osterhoff G; (n.d.). Influence of high-heeled shoes on the sagittal balance of the spine and the whole body. European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society. Retrieved September 17, 2022, from https://pubmed.ncbi.nlm.nih.gov/27206516/.
  8. Cary, D., Briffa, K., & McKenna, L. (2019, June 28). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ open. Retrieved September 17, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6609073/.
  9. Alturkistani, L. H., Hendi, O. M., Bajaber, A. S., Alhamoud, M. A., Althobaiti, S. S., Alharthi, T. A., & Atallah, A. A. (2020, March 16). Prevalence of lower back pain and its relation to stress among medical students in Taif University, Saudi Arabia. International journal of preventive medicine. Retrieved September 17, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7187552/.
  10. Puyat, J. H., Ahmad, H., Avina-Galindo, A. M., Kazanjian, A., Gupta, A., Ellis, U., Ashe, M. C., Vila-Rodriguez, F., Halli, P., Salmon, A., Vigo, D., Almeida, A., & De Bono, C. E. (2020, December 3). A rapid review of home-based activities that can promote mental wellness during the covid-19 pandemic. PloS one. Retrieved September 17, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7714353/.
  11. Gordon, R., & Bloxham, S. (2016, April 25). A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare (Basel, Switzerland). Retrieved September 17, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/.
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