If you’ve been experiencing back pain, you’re not alone. In fact, you have plenty of company. Roughly 80% of adults will start to experience lower back pain at some point in their life.
Additionally, back pain is the leading contributor to missed workdays and is the most common cause of work-related disabilities.
Some back pain is acute, last just a few weeks, while other forms of back pain are chronic, lasting weeks and even years. Whatever the case, men and women tend to be affected by back pain equally, and no matter what type of back pain you’re experiencing, there are a few things that you shouldn’t do to contribute to the issue.
Here are a few of them:
Avoid Seeking Help
If you’ve noticed consistent back pain, waiting to see the issue goes away isn’t the best course of action. In some cases, waiting too long could require surgery, or have long-term consequences.
Depending on the severity of the situation, having a candid conversation with your PCP is a good starting point. They may recommend physical therapy, and if you’re in dire pain, they’ll recommend you to a radiologist who can pinpoint the exact problem and the seriousness of the issue.
You should also consider seeing a chiropractor before back pain escalates. According to County Line Chiropractic Medical & Rehab Center, “A chiropractor can help restore you through natural recovery processes, without the use of injections, medications or surgeries. The primary goal is to help the body heal itself naturally, and by re-aligning parts of the spine, you’ll also see a boost in other body functions, such as your immune system and your balance and durability.”
Not Working On Your Posture
Your posture is one of the biggest causes of back pain. Our bodies were not meant to be hunched over our desks for hours on end or standing for extraniarlity extended periods of time.
Therefore, these posture types can only deepen the issues you’re having with your back. No matter what you do for work, chances are there are steps you can take to make the situation better.
For example, if you sit at a desk, you can invest in devices like the BetterBack to help maintain proper posture during working hours. At home, switch out some of your standard chairs with ergonomic options.
There are also lifestyle changes you can make to adjust your posture, too. For instance, did you know that talking and texting can lead to postural pain?
Looking down at your phone can create neck problems that ultimately disrupt your back. Set screen time limits for yourself, and pay special attention to your neck when you are on your computer and mobile devices.
Forget About Stretching
Many people experiencing back pain hope that exercising their bodies will alleviate some of those pressures. And yet, they forget about the most crucial component of exercising: stretching before and after.
Not only can stretching reduce back pain, but it can help prevent future injuries.
Regular stretching keeps your ligaments and your muscles flexible improves the flow of nutrients and blood to the body and reduces the amount of stress on your body.
There are different types of stretches that will aid back pain, such as neck stretches, hamstring stretches, hip twists, and shoulder rolls. You can find plenty of back pain stretching routines on platforms like YouTube. You should also talk to your doctor about beginner yoga classes to help improve your flexibility.
Not Adjusting Exercise Regiment
If you have back pain, certain types of exercise may not always be the best solution. One of the biggest mistakes that many people make is believing that they can continue with the same exercise regimen after experiencing back. But the truth is, some adjustments have to be.
If certain exercises hurt, don’t work through the pain. This could cause further tissue damage. Speak to a fitness therapist who will help you readjust to a new routine that benefits your back, rather than hurts it.
It’s not uncommon for you to decide to lay down when your back is in pain. But like bad exercise, this could make the situation worse. Instead of retreating when you feel pain, opt for stretching instead and try to keep yourself busy.
If you turn to your bed too often, you could disrupt your circadian rhythm, which could result in a domino effect of other negative issues. With that in mind, you should also consider investing in a new mattress that nurtures your spine during bedtime hours.