If You Get Lower Back Pain, You Need to Avoid These Back Pain Causes!
If you are getting lower back pain, then there is usually something that you are doing in your everyday life that will be aggravating your back. And unfortunately, often it is something that is not immediately obvious.
Even cases where there has been a sudden onset of acute lower back pain often result from doing something seemingly simple, like getting out of a car. This is quite common, and it is usually because the spine was already weakened from years of accumulated stress and strain.
We have listed the 6 most common back pain aggravators below. They all put unwanted strain on your spine and should be avoided or minimised as much as possible.
1. Sitting for too long.
This is the No. 1 cause of chronic back pain.
Sitting for longer than 20 minutes at a time, particularly if you slouch or slump in your chair, puts chronic stress and strain on the spinal tissues. Spinal discs get compressed and the posterior spinal ligaments get over-stretched. Find out more in this post.
2. Twisting movements.
Twisting, or rotating, your spine compromises it’s stability. The movement by itself is fine. But it can become a problem in two ways.
1. When it is repetitive, and
2. When it is not controlled. Like sitting, repetitive twisting can overstretch spinal ligaments, weakening your back. Any uncontrolled movement, whether it is twisting or bending can result in an injury
The weakest position for your spine is when you are reaching out slightly to your side (twisting) and bending forward. This is even worse when you put a bit of weight in the mix. It is an extremely common movement. For example, getting shopping out of a trolley and into your car, twisting around to grab something from behind you, or picking something up off the floor.
Be very careful if you have to reach for something. Always move as close as you can to whatever it is you are after.
4. Not lifting correctly.
Everyone knows to be careful when lifting, but we mostly think it only applies to heavy lifting. But lifting even a toothbrush can be enough to injure your back, especially if you are twisting or over-reaching!
This post goes through everything you need to know about correct lifting.
5. Spending extended periods of time in non-neutral positions.
This often applies to the workplace where you can be in one position for a while. For example, standing at a store counter serving at cash register, or a plumber accessing an awkward spot.
One of the worst positions is when we are slightly bent forward, such as when we brush our teeth or wash dishes, as it compresses the spinal discs and over-stretches the posterior spinal ligaments. If you have to stand in one spot for extended periods of time, continuously shift your body weight from one leg to the other to help ease the strain on your back.
6. Sleeping in a Twisted Position.
If you sleep all twisted up, then guess what? Your spine is getting all twisted up!
People generally sleep flat on their back, on their side, or on their stomach.
Sleeping on your stomach is a big no no! It over arches your spine, putting stress on the spinal (or facet) joints, and you have to turn your head to breathe, straining your neck.
Sleeping on your side with a pillow between your knees is considered by many to be the best way to sleep.
There are many different ways that you can hurt your back. It does not need to be an acute injury or trauma. In fact most of the time when we hurt our back it is hard to know what actually caused it. That is usually because your back was ‘ready to go’.
Often, it is years of accumulated stress and micro trauma/injury that made your spine weak and unstable. Once it gets to a certain point, even just the smallest movement can cause back pain.
Sometimes it is impossible to not do the things listed above. But by being aware of what you are doing you can greatly minimize the risk of back injury.
By far the best thing is keeping your back strong. Check out my program for the best and easiest way to do exactly that!
If you have any questions, or would like to share your own experience, please leave us a comment below.