Back Pain Causes - Back Care Solutions

Many people wonder why they wake up one morning and something has changed to the worse. All of a sudden they are not able to jump out of bed anymore because their back hurts so much. Nothing jumps to mind what might be the cause for this pain but as a matter of fact, some of our daily habits contribute often to a bad back. And we aren’t even aware of them.

So please take some minutes and read the following 7 possible reasons for a painful back and how to fix them easily. And hopefully, by changing your habits, your back will be happy again.

1. You’re tied to your desk – in the office and/or at home

Did you know that sitting puts 40% more pressure on your spine than standing? Sounds crazy but it is true. Problem is that of course during the day, when you are so engaged in your project because you have to meet that deadline or it is just so interesting, the last thing you think about is your posture, hence your back. And that regular getting up from the chair to stretch or to just have a little walk around just doesn’t happen. But that is actually a big mistake as your back muscles will weaken if you don’t use them, make them work. If your joints remain inactive they will lose their lubrication which ultimately leads to pain and faster aging.

What to do: Sitting at a 135-degree angle can reduce compression of the discs in the spine, so lean back slightly every now and then. Does it when you take a phone call, read on the computer or have a coffee break make sure your office chair supports the curve of your spine. Your lower back should be supported, and your head should be straight—not lurching forward—when you look at your computer screen. Get up and walk around for a couple of minutes every half hour—take trips to get water, use the bathroom, or have a chat with a colleague. Anything that gets you off the chair. And by the way, it pays to have an ergonomic chair. Even if the boss doesn’t pay for it, you should consider getting one yourself, considering the amount of hours you are spending on it.

2. Very regular long commuting

Just like at your desk, hunching over a steering wheel can tighten chest muscles and cause your shoulders to round which of course leads to bad posture and ultimately pain. Also many drivers tend to kink their body, particularly when driving an automatic car, because you are only using one foot and the other rests.

What to do: Make sure you sit at a 90-degree angle, close to the wheel so you don't have to stretch. Make sure your full back and your head rests at the seat in order to avoid the slouching.

3. Watch out ladies!

A heavy handbag may cause back damage that’s comparable to a sports injury!

When you constantly carry a heavy bag, your shoulders become imbalanced. Your body elevates the shoulder carrying the bag, which throws your spine off alignment. Doing this every day can cause back and neck muscles to tighten and ache very quickly.

What to do: Well, that’s easy answered. Carry the lightest bag possible. The American Chiropractic Association recommends that your bag—when fully loaded—weighs no more than 10% of your body weight. Alternate which shoulder you carry the bag with from day to day, or when walking for a long time, change every half an hour or so. And if you need to take heavy stuff, consider carrying it in a backpack which also helps you with your posture. And there are some really stylish ones nowadays.

4. The good night sleep

Can’t remember the last time you replaced mattress? Your back may be in trouble.

A good mattress lasts 9 to 10 years, according to the National Sleep Foundation, but consider replacing yours every 5 to 7 years if you don't sleep well or your back throbs. A study at Oklahoma State University found that most people who switched to new bedding after 5 years slept significantly better and had less back pain.

What to do: Obviously go shopping for a new mattress. When you do replace it, go for one that’s not too squishy or too hard. Very firm mattresses can increase pressure on the spine and worsen pain, say Spanish researchers. A study of 313 people revealed that those who slept on medium-firm mattresses were more likely to report pain improvement than those on firmer ones. Many bedding companies now offer a 3 month trial period for the mattresses, so you can really test drive them and give them back if they don’t work for you. To help ease nighttimes discomfort even more, tuck a pillow under your knees if you sleep on your back, between your knees if you're a side sleeper, and avoid sleeping on your tummy. And of course with a good mattress comes a good pillow. So make sure you have a pillow that gives you the maximum comfort and doesn’t kink your head too much which interrupts blood flow.

5. Thinking that back pain is normal

Many people don’t take their back pain serious as they think it is just normal to live with back pain. But trying to block out pain could make it worse, finds research from the Rosalind Franklin University of Medicine and Science.

By trying to avoid the pain you compromise the bodies muscles even more which eventually leads to more pain.

What to do: Accepting pain may be the best way to mentally cope. Be very conscious about the pain and if it hasn’t eased dramatically or is gone completely after a week you should seek help. The earlier you get in the better the chances of quick healing.

6. You Watch Too Much TV

Sitting in front of the TV for hours and hours a day doesn’t make your back very happy.

For one thing, excess TV time is probably cutting into exercise time, and I hope you know how important exercise is for a healthy back. In one Norwegian study of teens, those who sat in front of TV or computer for 15 hours a week or more were 3 times as likely to have lower-back pain Therapy as their more active counterparts. And even worse, with the TV often comes the bad food…..

What to do: Limit TV to what you really want to watch, instead of idly channel surfing. And instead of fast-forwarding through commercials, do some stretches or strength moves during the breaks, which will prevent muscle strain from sitting still too long. If you have a kid complaining of back pain, make sure he walks at least 1 mile daily; this can cut back pain in half and give his still-developing spine a chance to stretch out.

I hope that helps and if you think so then please feel free to spread the information. Do also visit us at http://www.backcaresolutions.net