Believe it or not, but your back could be in grave danger if you don’t pay attention to some of your daily habits. Poor posture, lack of exercise, and other bad habits can cause your back to develop pain and muscular dystrophy (weakness). Check out some of these bad habits below to prevent your back from weakening in the future.
1. Sitting for too long
Sitting actually causes 40% more spinal pressure than standing. Thus, if you spend a lot of time sitting at a desk, it’s a good practice to get up regularly to walk around or to stretch your back throughout the day.
2. Having your car seat in a bad position
Do your best to sit at a 90 degree angle. Move your chair so that reaching for the wheels or the pedals is not too much of a stretch.
3. Skipping exercise
The majority of people that have dolor de espalda will cut exercise. However, the lack of movement can actually sometimes cause further pain and freeze your muscles. An active lifestyle will help you with blood flow and loose muscles throughout your back and spine. Stay active. Go for a run, do some yoga, walk during your breaks at work, stretch or do yoga. Bottom line, do something.
4. Overloading a purse, briefcase, or bag
If you carry a heavy weight on only one side of your body, this will cause your shoulders to sag and create tension on the neck, shoulders, and spine. A safe rule to go by is to only allow 10% or less of your body weight to be carried on just one side of your body. Do your best to balance your weight or carry with two hands if necessary.
5. Eating an unhealthy diet
6. Sleeping on an old mattress
An old or warn out mattress can cause your spine and/or neck to sag. Sagging will cause irregularities and unnatural curves to form in the spine and thus, will increase your chances of pain and arthritis in the spine. Do an evaluation of your mattress yearly and aim to replace your mattress every 3-7 years if you have back pain.
7. Wearing high heals
High heals are fashionable, but they can cause your back muscles to work harder. Add a cushioned insole and try not to walk long distances if possible.
8. Letting stress build up
Anger, frustration, high emotions, fear, worry, regret, shame, and high amounts of stress can cause muscle tension in the back, neck, and shoulders. Engage in stress management techniques such as taking breaks, reading, running or walking, deep breathing, sleeping, massages, stretches, and meditation.
9. Watching too much TV
The average american watches several hours of TV a day. This can add up to a lot sitting, and thus, a lot of pressure on the lower back muscles. Cutting time from watching TV can help increase your back’s mobility.
10. Ignoring back pain
DO NOT IGNORE BACK PAIN. Back pain can get progressively worse without notice and cause further damage to your spine, muscles, and nerves. Your spine is also connected to many of your organs. So a lack of treatment can cause more damage than you may consider. Seek treatment immediately to prevent further injury.
For back and pain treatments in the Tulsa area, call Family Care Medical and Chiropractic at 918-836-7900 to contact us for an appointment.
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