10 Daily Things We Do That Hurt Our Lower Back
Chronic back pain is no laughing matter – anyone who suffers from it can
testify that it can be a problem that significantly disrupts quality of
life. On the other hand, it’s not a rare issue by any means – it’s
reported that nearly half of the working population in the U.S. (more
than millions of people) has stated they suffer from these pains that
frequently attack the lower back. Although many turn to pharmaceutical
painkillers to alleviate the suffering, you should know there are far
more effective ways to deal with it. One of them is learning which
seemingly simple daily actions, that almost all of us do without
thinking, cause lower back pain and how to avoid them or at least
minimize them. This way, we can address the problem at its root, rather
than just settling for temporary relief. So here are 10 daily actions
that might be the cause of your back pain and that you should recognize
in order to stop.
1. You drink sweetened soft drinks
Drinking sweetened soft drinks is definitely not the healthiest way to
nourish your body and maintain high energy – that’s clear and well-known
– but an additional indirect harm caused by this habit, which you may
not have known about, is that it can worsen back pain. First, because
drinking these beverages can lead to the formation of kidney stones,
which cause severe back pain. Second, consuming carbonated drinks
contributes to gas buildup in the digestive system, which can create
pressure on the spine. So, if your back suddenly hurts after drinking a
glass of sweetened carbonated beverage, it’s time to start thinking
about choosing water instead.
2. You read a book or use your smartphone while in bed
Whether you’re one of those who must sneak in a few more pages of the
book you’re engrossed in just before going to sleep, or one of those who
feel compelled to scroll through social media on their smartphone one
last time before closing their eyes – you have a problem. Either way,
the position in which this action is usually performed can cause
stiffness in your shoulders and back, create tension in your spine and
lower back, and lead to pain. Therefore, if you feel like reading a book
or checking your smartphone before bed – do it while sitting on a
comfortable chair or armchair, not in an awkward in-between position on
the bed.
3. You brush your teeth and shave while standing incorrectly
True, this pair of actions sounds trivial and routine, and it might
surprise you to think that they could cause pain, but it’s true and very
real. For starters, many people (often taller individuals) brush their
teeth while bending toward the sink in a position that, if maintained
for 2-3 minutes during brushing, can lead to lower back pain.
Additionally, many men who shave in front of the mirror get as close as
possible to it during shaving to avoid missing any spots – but in doing
so, they stand for 10 minutes or more in a position where their back is
bent at a 30-degree angle, putting significant pressure on the lower
back area. The solution, of course, is not to avoid these two important
actions but to ensure you do them with your back straight and upright,
minimizing excessive bending toward the sink or leaning too close to the
mirror.
4. You work all day sitting
A sedentary lifestyle – one that essentially causes us to sit for most
of our day – is more common today than ever before in history. It’s a
fairly obvious and well-known factor in various back problems, resulting
from prolonged sitting in positions that aren’t healthy for the body.
So, what can be done? There are several ways to overcome this – experts
from the U.S. Centers for Disease Control and Prevention recommend, for
example, working at an adjustable desk that can also be set to a
standing position, as they’re designed to help you not only prevent back
pain but also be more productive. Additionally, it’s recommended to try
the exercises suggested in the following article, which can help you
correct a sitting posture that harms your back.
5. You smoke
Everyone already knows the major damages of smoking, but did you know
that one of its additional, seemingly “side” drawbacks is that it
significantly contributes to lower back pain? There’s even scientific
proof: a study conducted by scientists at Johns Hopkins University found
that risk factors for atherosclerosis (a history of smoking and high
blood pressure) are similarly linked to lower back pain and spinal
stiffness. The bottom line is that smoking doesn’t only negatively
affect the heart and lungs but also the back – something that can be
felt and become even more bothersome in daily life. So, if you’re a
smoker and struggling to quit on your own, we recommend seeking
professional treatment – your back will thank you for it too.
6. You drive long distances frequently
Have you ever experienced lower back pain after driving for a long time?
If so, know that this is definitely not a rare phenomenon at all. If
your job requires you to sit behind the wheel for hours on end, even
just to get to work, for example, the back pain you feel might be due to
the position you sit in while driving. To reduce the pressure on your
lower back while driving, you must ensure you sit upright, with your
back fully aligned against the seat’s backrest. Often, drivers tend to
sit in the middle of the seat, which doesn’t provide lower back support
and leads to back issues. You can also purchase a cushion designed for
car seats or place one of your own to provide your back with the
necessary support while driving.
7. You do all the housework yourself
Even if you’re one of those for whom cleaning and organizing the house
feels like a breeze and something you’ve been used to forever – think
for a moment about all the actions you perform while doing it that could
harm your back. Take laundry, for example: preparing various items for
the washing machine, taking them out wet and heavy with water,
rearranging them on high shelves in the closet, and so on – it all adds
up to a significant amount of pressure on your lower back. Many people
simply don’t think about it, but it’s worth starting to consider that
even household chores that seem harmless can affect your quality of life
due to the back pain they cause. So, while it’s obvious you need to
keep maintaining your home, if certain actions cause you severe back
pain, it’s worth starting to ask for help from other household members
and involving your kids from a young age, teaching them to assist you as
much as possible.
8. You push a stroller
Mothers, fathers, grandparents – listen closely: it turns out that
pushing a stroller can actually cause back pain. If you think about it
for a moment, it might make sense – when you push the stroller and guide
your baby in it, you usually adopt a slightly hunched walking posture
toward the center, which alters the natural position of your spine,
potentially putting widespread pressure on your back. So, the next time
you go for a long walk with the baby and stroller, try to ask your
partner or someone with you to help and take turns – to minimize as much
as possible the strain that pushing the stroller forward can cause your
back.
9. You wear tight dresses and high heels
Yes, this section is obviously directed at women, and it’s absolutely
essential because many do this and harm themselves and their backs.
Tight, form-fitting skirts may turn heads – but they can also cause back
pain; they restrict hip movement, which creates pressure on the spine.
Similarly, frequently wearing high heels leads to the same outcome –
these heels place your feet at an unnatural height, which in turn causes
the lower back muscles to shift out of place. To enjoy a fashionable
look without sacrificing your back health – opt for skirts that allow
you to move your legs freely and choose heels with a height not
exceeding 5 cm.
10. Your diet is unhealthy – you consume foods that promote inflammation
in the lower back
It might not seem related at first glance, but just like in many other processes in the body – diet plays a significant role in either contributing to or alleviating back pain. We’ve already mentioned earlier that drinking carbonated beverages, for instance, can lead to the development of pain, but there are several other types of foods and drinks that science has identified as potentially causing inflammation in the body, which manifests, among other things, in back pain, including:
Red meat
White bread
Pasta
Caffeine
Alcohol
It’s recommended to eliminate these from your diet as much as possible and instead increase your intake of anti-inflammatory foods such as:
Fish (e.g., salmon, tuna, cod, and trout)
Nuts and almonds in moderate amounts
Green vegetables (e.g., kale and broccoli)
Fruits such as grapes, oranges, bananas, and cranberries
A good and proper diet, based on protein sources like fish and chicken,
daily consumption of fruits and vegetables, and avoiding processed foods
as much as possible, can reduce inflammation throughout the body and in
the lower back area, contributing to the fight against chronic back
pain.