We have all experienced back pain in New Buffalo at some point during our lives, and that stiff, achy feeling that comes with a sore back is no fun. Back pain can range from mildly irritating to fully immobilizing and severely painful. Back pain can limit your life, affect your job, and leave you feeling depressed. While there are many things you can do to help your back after it is injured, prevention is truly the best medicine. Find out the worst things you can do for your back, and avoid them!

Sitting All Day

If you have a desk job, sitting can be a part of daily life. Sitting puts 40 percent more pressure on your spine than standing does, and this pressure over a prolonged period of time can cause complications and pain. People who have desk jobs often spend more time sitting at their desks than they do sleeping in their beds at night! All of that time sitting is made worse when your chair does not support a healthy spinal position. There is a natural curve to your spine that should be preserved, and sitting can misalign your vertebrae. On top of sitting, desk workers are often hunched over a keyboard or craning their necks to see their monitor. These positions are not conducive to a healthy back and can set you up for major problems. Of course, you can’t just quit your job, but there are many steps you can take to minimize the strain of sitting all day. If you have the option of a standing desk, use it! Even if you don’t have the standing option, getting up and moving periodically throughout the day can help your back out. Stretch, go for a walk, or just stand up for a bit. Motion is critical for a healthy back, so get up out of the chair and move!

…And More Sitting

After that workday of sitting, many people get into their cars for a long commute. Obviously, the extra minutes or hours of sitting just add to all of the already mentioned problems. But driving can cause your shoulders to slump and cause issues with both your back and your neck. Especially if you are tense while driving, and tightly gripping the steering wheel, your back can suffer. Make sure you are sitting close enough to the wheel to not strain, and that you are sitting at a 90 degree angle. You can’t avoid driving, but you can make it as easy on your back as possible.

You’re Lifting Wrong

Maybe you have young toddlers who are always begging to be held, or your daily work requires heavy lifting. Lifting objects is a part of daily life, but there is a wrong and right way to do it. Most people naturally bend at the waist, which puts the full strain on your back, and doesn’t utilize other muscles in the body. Instead, you should bend at the knees, squatting, and use the muscles in your legs and hips to do the heavy lifting. “Lift with the legs” should be your motto, and if you remember to do this every time you will be doing a world of good for your back. Along with the proper lifting techniques, you should never twist your body while you are lifting or carrying something heavy. A twisting motion can lead to pain, disc herniation, and more; make sure you pivot, and don’t twist.

You Don’t Exercise

Not only can a lack of exercise weaken your muscles and leave you susceptible to back injury and pain, but back pain can cause you to avoid exercise and start a cycle of back problems that can’t get better. The muscles in your body are connected, and if areas become weakened they can affect the stability of your whole core. Keeping your muscles strong and flexible will go a long way in preventing back pain—plus, exercise is good for you in so many other ways! Yoga is an excellent choice for strengthening your body, and supporting your back. Even just daily stretching can go a long way in keeping your body limber. If you do have back pain, stay as active as possible, even if it is just for a walk around the block. Movement helps your back not only preventatively, but in the healing process as well.

The Wrong Bed

We can spend over a third of our lives sleeping, so it is no wonder that your bed can affect your back. A too-soft, sagging mattress will not adequately support your spine, and you might toss and turn all night searching for a comfortable position. A new mattress will provide more support, and even just sleeping better, and for more hours, can help your back. Making sure that your pillow supports your neck, but doesn’t force your spine into an unnatural position will leave you refreshed in the morning.

A Heavy Backpack or Purse

The strain that an overloaded purse can put on your back is huge. Carrying a bag on just one shoulder causes your spine to become off-center and throws your whole body out of alignment. Similarly, a really heavy backpack can pull on your shoulders and neck, and cause you to hunch over to compensate for the weight. The continual strain of a heavy bag can take its toll on your back, so try to lighten your load! Don’t carry around more than you need to, and try to limit your bag to no more than 10 percent of your body weight. If you must carry a heavy purse, try to alternate the shoulder you hang it on.

The Wrong Footwear

You want your footwear to be supportive, and provide stability for your back. Some bad choices include high heels and flip flops, both of which are problematic for a healthy back. High heels force you to arch your back, and put extra strain on the muscles in your back. Flip flops and other shoes without backs cause your foot to have side to side movement, which can lead to pain in the back. Save the fancy footwear for important events, and wear comfortable supportive shoes when you will be walking for a longer distance. Consider adding inserts to your shoes for even more support and to keep your body aligned when you are walking or running.

You Don’t Go To the Chiropractor

If you are regularly going to the chiropractor, chances are they are helping you break these bad habits. Not seeing a chiropractor when you are having back pain is setting yourself up for a longer recovery, more pain, and possible re-injury. Chiropractors are skilled in identifying back pain causes and helping you come up with a treatment plan that will strengthen your muscles and keep you moving. Make a great choice for your back, and schedule a visit at Corrective Chiropractic today! If you are in the New Buffalo area, don’t let back pain interfere with your life—call us to see a chiropractor today!