When considering “back injury,” one may initially think of car crashes or sports accidents. However, there are often subtler causes of discomfort – sometimes from everyday activities that may seem innocuous.
For instance, a person may bend and twist to pick up objects without realizing the strain on their back until they feel sudden pain. This person may be later diagnosed with a herniated disk, which occurs when the cushions between the spinal bones shift or rupture.
Although it may not always be possible to avoid such occurrences, adjusting common behaviors can reduce the risk of serious issues. Some general tips to prevent back injuries include maintaining good posture, using proper lifting techniques, and avoiding overexertion of the back muscles.
Here are 5 habits many of us have that can hurt your back in the long run:
- Bad Sleeping Positions
Maintaining proper posture isn’t just about sitting or standing – it also applies to how you sleep. Your sleeping position can significantly impact your spine, potentially leading to strain in the back muscles.
One common position that can lead to back issues is sleeping in the fetal position, where the spine rounds excessively.
However, any sleeping position can be problematic if it predisposes you to twist or strain your core. To mitigate this, using a pillow between your knees when sleeping on your side, or placing a pillow under your knees when lying on your back can help.
Although sleeping on your stomach may reduce movement, it can place additional pressure on your spine, so it is generally advisable to avoid this position.
- Not Warming Up Before Exercising
Exercising is generally beneficial as it can strengthen and increase flexibility in muscles, potentially preventing back problems.
However, not warming up before a workout can increase the risk of injury. When muscles are not warmed up, they may tighten, which could lead to strains or micro-tears.
Additionally, returning to exercise too quickly after a period of inactivity or an injury can also be problematic. If you push your body too hard without being adequately trained or conditioned, you may be at a higher risk of injury.
Lifting heavy objects, such as a heavy box or kettlebell, can pose a particular risk to your back. Therefore, it’s important to engage in a dynamic warm-up for about five to 10 minutes before starting physical activity.
This warm-up should include movements that mimic the activity you’re about to perform. For example, walking with exaggerated strides before a run or doing windmills before lifting heavy objects can help activate your tissues and prepare them for the upcoming exercise.
- Sitting or Slouching
Engaging in extended periods of sitting and slouching can exert undue pressure on the muscles of the back, leading to discomfort and potential injury. This is particularly relevant in instances where individuals maintain the same posture for prolonged periods, such as while sitting statically or when leaning forward during various work-related tasks.
Conversely, regular physical activity, especially exercises that target the midsection, can bolster the musculature surrounding the spine, thereby reducing the likelihood of injury.
Moreover, physical activity has been shown to possess anti-inflammatory properties, which can help alleviate pain levels.
To avoid the negative effects of prolonged sitting and slouching, it’s crucial to prioritize maintaining good posture. This entails aligning the shoulders and ensuring the spine is in a neutral position, with the head forming a straight line directly above the hips. The addition of a small pillow behind the lower back can provide extra support and help maintain proper spinal alignment.
Moreover, it’s important to steer clear of slouching, as it can excessively strain the back muscles and contribute to the development of back problems.
For those who spend the majority of their day seated, adopting habits that promote good posture can be particularly beneficial. This includes maintaining a 90-degree angle at the knees and hips while keeping the feet planted firmly on the floor. Additionally, positioning the eyes level with the top of the computer screen can ensure the neck and head are in alignment with the spine.
For individuals who have the option, incorporating a standing desk into their workspace can provide relief from the negative effects of prolonged sitting.
By alternating between sitting and standing throughout the workday, individuals can mitigate the risks associated with excessive sedentary behavior and promote overall back health.
- Lifting Objects Too Quickly or Incorrectly
Regardless of how fit you consider yourself, lifting something even slightly incorrectly can cause issues. For instance, the “bend-and-twist” maneuver, where you reach down to pick up an item and quickly turn to the side while standing up, can lead to problems.
In this position, all the structures in your back become elongated beyond their capacity to support the load. This places excessive strain on the tissues, resulting in tissue damage, inflammation, and pain. This strain can cause disk herniation, which can take months to heal.
To lift something safely, maintain a straight torso and bend your knees to squat down (avoid hunching over to reach the item). Keep the object close to your body as you straighten your legs to stand up. Resist the temptation to twist, and use your feet to adjust your position if needed.
- Being Stressed
Stress not only impacts your mental health but can also contribute to physical pain. When you’re feeling tense, your body becomes more sensitive, making any aches or discomforts feel worse. Additionally, anxiety can lead to poor sleep, indirectly contributing to pain by preventing your muscles from properly relaxing.
If you suspect that stress is causing physical harm, it’s essential to find ways to manage your stress levels. This could involve practices like meditation, exercise, or simply getting some fresh air. Everyone is different, so it’s important to find what works best for you.
Remember, relaxation, like any skill, takes practice, so be patient with yourself and don’t be afraid to experiment with different strategies.
If you find yourself struggling to manage and relieve stress on your own, consider seeking support from a therapist. Specifically, look for one who specializes in treating people with pain. With proper treatment and care, it’s possible to recover from and prevent back injuries caused by stress or improper movement.
Final Takeaways
In conclusion, while back injuries are often associated with dramatic events like car crashes or sports accidents, many of us unknowingly put our backs at risk through seemingly harmless daily habits.
For example, bad sleeping positions, lack of warm-up before exercise, prolonged sitting or slouching, incorrect lifting techniques, and being under constant stress can all contribute to back problems.
To reduce the risk of back injuries, there are several steps you can take. Maintaining good posture, using proper lifting techniques, engaging in regular physical activity, and finding ways to manage stress can all help keep your back healthy.
If you do find yourself dealing with back pain, it’s important to seek appropriate treatment and care, including seeking support from a therapist if necessary.
By being aware of these common habits that can hurt your back and taking steps to mitigate their impact, you can go a long way toward protecting your back and maintaining a healthy spine for years to come.