It is a back pain. Uncomfortable and sadly, surprisingly common – 4 out of 5 adults will have low back pain At some point in their lives, according to the American Association of Neurosurgical and Electrodiagnostics.

If you are one of the recent 65 million Americans You know how tragic it is then to report one in 16 million adults with recent back pain or chronic back pain.

But it is often difficult to know the exact cause of your back pain – spending hours on your laptop or sleeping in a strange place? Did sweeping the floor or working in the garden ignite it? Your back pain can be a combination of all four or something. So how do you stop?

From chronic boredom to acute pain, motion sickness, back pain, discomfort. And you may unknowingly make matters worse. The way you sit, scroll through Instagram and other common activities contributes to the feeling behind you.

“Have you ever felt pain or soreness in your back by the end of the day and you don’t know what the cause is? It’s a normal occurrence.” Said Kelly Kesler, a physical therapist, health trainer and founder. Excellent Health & Safety, LLC. ”In fact, most back pain is not caused by a fall or accidental injury; Most of them come from an unknown origin. ”

Below you will find a selection of habits that can contribute to your back pain.

1. Living in a bad position

Poor posture is one of the main causes of back pain.

“Sitting on the side can put pressure on the lower back, which can lead to pain and soreness by changing the normal curve of the spine,” said Dr. Fébén Melepura, medical director. NYC Sports Injury and Pain Management ClinicDouble board approved by anesthesia and analgesia.

For example, swiping on your computer “changes the normal position of our spine,” Melepura said. Do this for a long time and “due to the long pressure on the spinal discs” can lead to back pain.

Working from home makes it more challenging to sit here. Demetrius Elia, with a mobile chiropractor Physiotherapist In Dallas, Some patients said they had been working on the couch for the past two years and had lower and upper back pain.

He called slochiing “the worst habit in our society today” because it “damages the spine (lower back) and does not allow the rest of the spine to be in a biomechanical position.” This causes the joints to tighten and the muscles to tighten “when trying to compensate” which “causes pain and swelling in the spine.”

2. Looking at your phone

Looking down on your phone (or tablet or book) can lead to “upper back and neck pain,” Elijah said.

He described the position as “where the ears are placed between the shoulders,” adding that “the upper back and spine can be overworked to try and prevent the head from moving forward.”

3. Sitting on unsupported chairs

Dr. Grant D., a chiropractor. DISC Sports and Spine Center In California.

He suggested investing in ergonomic office furniture, including “headrest, backrest, footrest, good wrist support for your keyboard and mouse, access to flexible seating or desk, and sitting at a computer screen.”

If you work at a desk all day, a short break can help prevent back pain.

Hunter House Productions by Getty Images

If you work at a desk all day, a short break can help prevent back pain.

4. Not giving a short break

There’s a reason your Apple Watch reminds you to get up every hour – these little breaks can help your back.

“Today, the average desk worker uses a laptop and spends hours on the keyboard, which causes severe strain on the spinal cord muscles,” said physical therapist Sridhar Yalamanchili. Atlantic Spine Center In New Jersey.

It is recommended to take small breaks, which include easy stretching of the back, neck and chest muscles.

5. Walk slowly without arch support or foot

The way you walk affects the feeling of your back. ”If you slap your leg, do not look for a cause for back pain, ”said Vera Gupta, a chiropractor. Best Health Chiropractic In New Jersey.

“The feet are heel to toe and they are designed to move in a curbline pattern using each of the internal muscles of the foot to take each step,” Gupta explained. This means that if you have a flat foot, slap your foot when you walk, or walk without arch support, “the foot falls and the kinetic energy chain ends at your back, causing lower back pain.”

6. Not walking enough

“The human spine is designed to move,” said Dr. Neil Anand, Professor of Orthopedic Surgery and Director of Spinal Injury at the Cedars-Sina Spinal Center in Los Angeles. “With the amount of time we spend in our sleep and eight hours of work a day, it’s no wonder our spine screams in pain. Most of us spend many hours a day without moving.

It suggests working and walking to fix this. “Exercise (yes, this includes walking) gives strength to the spine and surrounding muscles,” he said. “If you are a sedentary person who struggles with back pain and stiffness, try walking for at least 30 minutes every day.” This is an easy way to build strength to protect your back.

7. Forget about stretching

Do you feel tight and sore after exercise? Stretching can help.

“Daily stretching is a great way to prevent back pain and spasms,” Andan said. “You don’t have to be yoga but you have to do the main point every day to stretch your back, legs, arms and neck.”

Strengthening your core muscles reduces the risk of back injury or pain.

Kentaroo Tryman via Getty Images

Strengthening your core muscles reduces the risk of back injury or pain.

8. Not participating in the core

Strong core is essential for better back health. Try to include more core functions – like Front arm pads, dead bugs and bicycles – In your regular exercise routine.

Strengthening core muscles is key to reducing back pain in general, says Dr. Ronald Barton Repair, Medical Director of Miami Neuroscience Institute Spinal Center. This “helps to relieve back pain because it eliminates stress from the disc and facial joints.”

Tolchin added: “Make sure you are using the proper form and body mechanics to avoid further stress on the spine. ”Use the leg muscles when bending forward. For example, squatting or lunging to lift something.

“It is also important to avoid bending the back of the circle to reduce the load on the spine,” he continued. “Instead, it uses a flat back position or a lot of hip flexion when the back is bent and can be very useful for the spine.”

9. Using the wrong pillow

He advises you to find the right pillow to support your back while you sleep. This pillow includes a pillow that “makes your neck parallel to the mattress and fits into your sleeping position.” The cervical contour pillow is “extremely effective,” as some say, because it makes your neck grow bigger when you lie on your side and less when you lie on your back.

If you have a firm mattress, use a thick pillow. “If you have a memory foam mattress,” he added, “you need a thin pillow to make your shoulders sink into the bed.”

10. Being under stress

Did you know that stress can also cause back pain? “Stress plays a big role in the emotional connection that controls our emotions,” said Schifflett, who said people can carry stress on their lower back or neck.

Danny Lehrt, A physiotherapist in Virginia and a board-certified orthopedic surgeon agree that “80% of people experience low back pain at some point in their lives and that pain and soreness are completely normal.”

If you have concerns about your back pain, make an appointment to see your doctor. Passing the pain can cause long-term damage, and it is best to get tested early.

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