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5 Everyday Habits That Could Be Causing Your Back Pain

Oct 14, 2024

back pain

5 Common Habits That May Cause Back Pain — And How to Avoid Them

Back pain is a prevalent issue, often caused by lifestyle habits. By making choices that support spinal health, you can reduce or prevent back pain. Dr. Fischer, an experienced spine surgeon in New York City, treats patients with a range of spinal conditions and is dedicated to helping them achieve optimal health through preventive strategies and compassionate care.

Want to Avoid Back Pain? Don’t Do These 5 Things

Your spine is a crucial support structure that allows you to move and stay upright. To protect it, avoid these five common habits that may lead to back pain:

1. Letting Extra Pounds Accumulate

Carrying excess weight, especially around your midsection, can strain your spine and increase the risk of conditions like degenerative disc disease and sciatica. Over 42% of American adults live with obesity, which not only leads to back pain but can also contribute to poor posture.

Maintaining a healthy weight through balanced eating and regular exercise can reduce your risk of back pain and support overall spinal health.

2. Staying Sedentary

A sedentary lifestyle often leads to weight gain and weakens the muscles that support your spine, increasing your susceptibility to back pain. Physical activity strengthens the muscles around your spine, helping to prevent pain and injury.

Simple activities like walking, gardening, and dancing can help keep your back strong and reduce the likelihood of developing pain.

3. Lifting Improperly

Many people are unaware that there’s a correct way to lift heavy objects. Lifting with poor form can result in injuries and pain in the lower back. When lifting, keep these tips in mind:

  • Stand close to the object
  • Keep your back straight and avoid twisting
  • Engage your core muscles
  • Use your legs to lift, not your back

4. Making Repetitive Movements

Repetitive movements, whether on the job, at the gym, or while performing daily activities, can lead to back pain, strain, or even conditions like osteoarthritis. Office workers may suffer from back pain due to prolonged sitting or hunching over a computer.

Consider taking breaks to stand, walk around, or stretch. If you’re active in sports, make sure to rest, wear protective gear, and stretch properly. Tight hamstrings, for example, can lead to lower back pain and conditions like sciatica.

5. Allowing Stress to Accumulate

Stress has a surprising connection to back pain. When stressed, your body can tense its muscles, leading to pain and stiffness, especially in the back. Chronic stress may even cause systemic inflammation, increasing pain sensitivity.

To manage stress, practice healthy habits like regular exercise, quality sleep, and a balanced diet. Techniques like deep breathing, meditation, and mindfulness can help reduce stress levels and support spinal health.

Take Proactive Steps to Prevent Back Pain

Whether you need a complete lifestyle change or a few minor adjustments, small actions can greatly benefit your back and overall health. To learn more about managing back pain or to consult with Dr. Fischer about potential treatment options, contact our New York City office today.