Many of the patients who visit our London Chiropractor clinic, MotionBack, for the first time have been dealing with back pain for several years. We work closely with these patients to deliver a treatment plan that provides pain relief while addressing the root cause of their back pain.
In many cases, we discover that their back pain is caused by several bad habits that they have picked up over the years. In this post, I’ll identify the most common bad habits which can affect the back and how to address those habits.
If you are currently suffering from back pain, make an appointment with our London chiropractor clinic by calling 0207 112 5408 or visiting our website. You can also continue reading to learn more about Habits That Are Hurting Your Back and how chiropractic treatment can help.
#1 – Sitting for too long
Prolonged sitting is one of the leading causes of back pain. Sitting puts 40% more pressure on the spine compared to standing, which compresses the entire spine. This is particularly stressful on spinal discs as it makes it more difficult for discs to remove waste and obtain the nutrition they need.
Sitting for extended periods can also worsen your posture and weaken your core. This places more strain on the muscles in your lower back, which is a common source of back pain.
The best way to break this habit is to move about as much as possible. Go for a walk during your lunch break, stand up from your desk every 30 minutes, and avoid sitting when you get home from work. You can also use a standing desk to limit the amount of time you spend sitting.
#2 – Picking up or carrying heavy items incorrectly
A number of patients visit our London chiropractors at MotionBack Chiropractic Clinic with back pain caused by the objects they pick up. In most cases, they are in the habit of picking up heavy objects in an unsafe way. However, some patients have back issues that are caused by carrying an imbalanced load, like a heavy briefcase, satchel, purse, or shopping bag.
Break this habit by being mindful of your back when lifting or carrying objects. When you are lifting a heavy object, bend your knees, crouch down, keep the load close to your body, and lift with the knees. Avoiding bending over, twisting, or turning as you lift. If the object is very heavy, get some help. If you are often carrying a heavy briefcase or purse, see if there are items that can be removed or use a backpack instead.
#3 – Getting insufficient exercise
Many people will stop exercising when they experience any kind of back pain. They usually do so because they believe that their back needs time to rest and recover. While this is sometimes true, in most cases, not exercising is a poor strategy that can actually worsen back pain.
Exercise ensures that the lower back, stomach and leg muscles remain strong. It also helps to improve mobility and joint health. So, if you are suffering from a mild to medium level of back pain, moderate forms of exercise like aerobics, walking, swimming, pilates, and yoga will do much more good than harm. Read more about the ways that exercise can reduce back pain.
#4 – Not sleeping enough
Getting a good night’s sleep is extremely important for maintaining good health. The body uses the time you spend sleeping to perform several important tasks including regenerating tissue, removing waste, and producing hormones.
Sleep is also important for maintaining the health of your back. When you lay down to sleep, the spine’s discs have a chance to relax and recuperate. The discs will reabsorb all of the fluid that they lost during the day as they cushioned the bones in the spine.
Get into the habit of getting a good night’s sleep by performing a sleep ritual each night before going to bed. Create a comfortable sleeping environment that is the right temperature and free of distractions. Additionally, make sure your mattress is still comfortable to sleep on and doesn’t need replacing.
#5 – Overeating and becoming overweight
People who are overweight or obese are much more likely to suffer musculoskeletal problems including back pain. This is particularly true if you have a lot of additional weight around your belly, as it shifts your centre of gravity forward which puts strain on your back muscles. Excessive eating can also cause arterial plaque (clogged arteries), which sometimes leads to back pain and a range of chronic illnesses.
#6 – Letting yourself get stressed
Chronic stress is a very dangerous condition because it can increase the risk of several diseases including heart disease and diabetes. It also causes muscular tension in the back, which leads to back pain. Take action to reduce your stress levels by exercising, sleeping more, meditating, talking about your problems with others, practicing self-care, and seeking chiropractic care.
#7 – Smoking
Smoking isn’t just bad for the health of your lungs, it can also affect your back. The nicotine ingested by the body when smoking reduces blood flow to spinal discs, which can increase their rate of degeneration. Smoking can also reduce how much calcium the body can absorb which can slow new bone growth and increase the risk of osteoporosis. Long-term smokers may also experience sore back muscles from persistent coughing.
#8 – Having poor posture
Poor posture causes additional strain on the body. If left untreated, poor posture can eventually change the anatomical characteristics of the spine which can cause back pain. Fortunately, chiropractic care is very effective at correcting poor posture and many people visiting our London chiropractor office visit us for this very reason.
If you are suffering back pain our chiropractors in Central London are here to help you. To make an appointment with one of our experienced team at MotionBack Chiropractic Clinic in London, call 0207 112 5408 or visit our website to book online.