How can lifestyle choices contribute to low back pain and a few essential tips on how to tackle them.
Here are some of the ways lifestyle choices can affect your back:
Poor Posture: Before I start to talk about poor posture, just relax, I do not know anyone with a perfect posture. We live in challenging times when keeping your posture right all the time is impossible, but you can introduce some changes that will improve your wellbeing. But what do we mean by saying “poor posture”? It is most of the time sitting or standing in uncomfortable positions that put unnecessary strain on the spine. Over time, this can lead to muscle weakness, or hypertonicity (when your muscle becomes stiff), spasms, and low back pain. Whether you are at a desk all day or slouched on the sofa, correcting your posture can make a big difference.
Sedentary Lifestyle: A lack of physical activity can weaken the muscles that support the spine, leading to low back pain. Sitting for long periods, especially with poor posture, puts pressure on your lower back. It is important to get up, stretch, and move regularly. I often hear I have zero time to move. The good news is you can stretch even at your working desk or while watching a film. Just build a habit of 5-minute breaks, and I can guarantee you it will change your back flexibility. If you are ready for a bigger challenge, pick a time of the day when you are less busy and spend a few minutes on a mat stretching actively, doing some weight bearing exercise and you will feel much better! What would I recommend? Upper spine rotation movements, and your QL muscle stretch. Give it a go!
Obesity: Carrying excess weight places extra stress on the spine and muscles. Maintaining a healthy weight through a balanced diet and regular exercise can help alleviate some of this strain. I know, it is easier said than done, especially now when literally everything contains sugar. You can start by reading product labels and try to eliminate those who are the unhealthiest ones, or every time you feel an urge to eat something sweet go for a walk, just move your body, so your brain can build a new habit. I am a nutritional advisor, if you need any support in this topic, send me a message! You can also read more about healthy nutritional habits here or book a consultation with me.
Improper or excessive work out: We live in an era of beautiful bodies, when everyone wants to look like that guy or that woman from the TV. Unfortunately, most of us are inpatient and instead of building our strength and resistance gradually, we want to go to the gym and feel the effects the next day. Remember you will get stronger eventually; by introducing small steps you build your strength without injuring yourself.
Stress: our biggest enemy. Unfortunately, stress may be a cause of low back pain. There is research suggesting that lower work satisfaction may lead to disc herniation…Stress decreases cortisol levels in our bloodstream, making our muscles stiffer, disturbs our sleep making tissue regeneration disrupted. When we stress out, we do not eat properly and forget to drink enough water making the healing process slower.
Let's make a summary and focus on how to keep your back healthy:
Maintain Good Posture: Whether sitting or standing, keep your spine aligned and avoid slouching. Proper posture reduces unnecessary strain on your back muscles.
Stay Active: Regular exercise strengthens your core and back muscles, which support the spine. Activities like yoga, swimming, and walking are great for flexibility and stability.
Lift Correctly: When lifting heavy objects, bend at your knees, not your waist, and use your legs to do the work. This prevents unnecessary strain on your lower back.
Take Breaks: If you spend long hours sitting, take breaks to stretch and move around. This helps relieve tension and improves circulation in your back.
Massage Therapy: Regular massages can ease muscle tension, improve flexibility, and
promote spinal health. It's a relaxing way to prevent and manage back pain.
Incorporate these habits into your routine, and your back will thank you!
