Low back pain is a global problem. It is a top reason people go to see a doctor and a leading cause of disability worldwide (Hayden, 2021). On a personal level, back pain can put a strain on all aspects of life, from your ability to focus on work to your ability to enjoy sports or play with your children or grandchildren.
Many factors contribute to the start of back pain. And once you have it, a few everyday activities may be inadvertently making it worse. If you have discomfort that is difficult to relieve, try to avoid these five common pitfalls which could be making your pain stick around for longer than you would like.
Sitting for long periods
In today’s world, most of us sit for hours at a time—whether to work on a computer, watch TV, or just scroll on our phones. With our new work-from-home culture, it’s easy to sit down to do one task and often find ourselves stuck in that same spot hours later.
While sitting may initially seem comfortable and relaxing, the rounded position it creates for your spine aggravates the muscles and discs of your back. Consider taking breaks every 30 minutes to stand, walk around, or stretch. A small amount of movement can go a long way (Mahdavi, 2021). Or, consider a standing desk, which allows you to stay plugged into work while also protecting your back.
Smoking
While smoking may provide a distraction from your back pain, it may worsen your symptoms. Smoking decreases your body’s ability to bring oxygen to your muscles and nerves, creating an environment to worsen pain or limit your ability to heal. This cycle puts you at risk for developing chronic back pain, which can seriously impact your health, mobility, and quality of life for an extended period of time. (Parreira, 2018). If you smoke and struggle with back pain, it may be time to consider cutting back or quitting altogether.
Lifting heavy objects
Friends and neighbors often ask for help to move from one place to the next. If you’re so generous to lend a helping hand, be careful how you lift. Most people are not used to lifting heavy objects in their daily lives and tend to bend at the waist to hoist a box up into a truck. This is a hidden danger for the back, as most movers can attest (Nieminen, 2021). Offer to help with some of the smaller, lighter items. If you do need to lift something heavy, be sure not to bend your knees and hold the object close to you.
Carrying extra pounds
Excess weight is a significant risk factor for chronic low back pain (Guh, 2009). Carrying extra pounds, especially around the belly, pulls the abdomen forward and changes the curvature of the back. This position puts pressure on the low back muscles, discs, and nerves, which can irritate already painful back conditions.
Cutting down your weight by even a few pounds can make a significant difference in the way your back feels and moves. But reaching a healthy weight on your own can be hard. This is why our Care Teams includes nutritionists and health coaches. These professionals are here to help make this tough task easier with personalized guidance and motivational support.
Too much stress
The connection between stress and back pain is complex. Back pain may cause you stress, but stress from other sources in your life may also be making your back pain worse. This is because your mood impacts how you experience pain; when your mood is down, your pain level is likely up (Smith, 2020).
Finding and relieving sources of stress in your life, like chronic job or relationship struggles, may help make your back pain better. Try some stress-busting and mood-boosting strategies, such as exercise and meditation, or mindfulness routines. If this is new territory for you, schedule a visit with a Care Team. Your Vori Health Coach can guide you through these strategies and personalize them to your needs.
Don’t suffer!
Back pain is quite literally a pain! Don’t continue to suffer when there are some lifestyle changes that can make a big difference in how you feel. If you need personalized support, we’re here for you. Schedule a visit to talk to doctors and experts who listen to what matters to you. We’ll get you on a path to feeling less pain and more like you again.
