According to statistics, 8 out of 10 people have experienced back pain at some point in their lives.
This is one of the main reasons leading to the disability of people around the world.
Many people who develop back pain do not know where it came from.
It turns out that many of our daily habits put us at risk of back problems, pain, and injury.
If you are experiencing back pain, simple lifestyle changes can alleviate these problems.
Here are the main habits that hurt your back and how to prevent them.
1. Lifting weights
Lifting weights, even if only for a short time, can lead to back problems if you don't do it right. Leaning improperly can strain your back muscles and can lead to pain.
Tip: When lifting heavy objects, sit down, grab the weight and hold it close to your body, lifting it with your leg muscles. Keep your back straight and do not turn. Do not bend over at the waist as this can cause injury.
2. Sit for a long time
If at work you have to spend a long time sitting at a desk, then you have less time for physical activity. But prolonged sitting not only leads to back pain, but also increases the risk of injury.
Tip: Do simple stretching exercises at the table and get up every hour to walk and warm up.
Why does my back hurt?
3. Wrong stretching
Yoga and other types of stretching can lead to back pain if you don't do it right. The risk of injury to your back muscles is greatly increased by improper stretching.
Tip: If this is your first time attending a yoga class, contact a qualified instructor who will teach you how to do the exercises correctly.
4. Poor posture
Correct posture must be observed at all times, even when you are sitting at a table, watching TV or sending messages on your smartphone. When we slouch, it puts pressure on the spine, which can easily lead to back pain.
Tip: Sit up straight so that your spine does not bend. Check your posture periodically to avoid long periods of slouching.
5. Carrying heavy bags
The constant carrying of heavy bags, suitcases and backpacks inevitably leads to back problems. This puts pressure on the shoulders, arms and back and leads to body distortion.
Tip: If you have a heavy bag, always carry it so that the weight is evenly distributed over both shoulders, like a backpack. If your bag has only one strap, wear it on your shoulder with an even posture so as not to strain your back.
6. Sleep on a soft mattress
While soft mattresses are very comfortable and pleasant, a mattress that is too soft cannot provide adequate support for your back. This can lead to a slight displacement of the shape of the spine, which overloads the muscles, ligaments and joints.
Tip: When choosing a mattress, focus on medium firmness. It should not be too soft or too hard.
7. Driving on rough roads
As odd as it sounds, driving on uneven roads puts pressure on your back, especially if you sit still and drive for long periods. The bumps that cause you to make sudden movements can have a negative effect on your spine.
Tip: Take frequent breaks on long journeys to relieve pressure on your back and pelvis. Adjust your seat before riding to minimize stress.