Few people, if any, can make the claim that they’ve never had a sore back. A leading cause of lost time at work, back pain ranges from simple exertion aches that clear in hours to complex chronic problems that persist for years.
At Commonwealth Pain Management and Wellness in Richmond, Virginia,, we know how little things can contribute to big problems. Contemporary life throws some unique challenges that contribute to back pain, and there are many other factors that have been around forever.
Let’s call them “habits” because they’re things you can change to reduce the pain you’re experiencing.
While you could develop pain anywhere along your spine, the lower back is the most common location for problems to develop. The lumbar spine supports the greatest forces associated with movement and work tasks.
It’s also common to have pain stemming from the cervical spine, the vertebrae that form your neck. Note that both the cervical and lumbar regions form curves that, when in balance, support your body effortlessly.
The bones of your spine don’t work alone. Ligaments, muscles, and tendons provide support as well as flexibility and mobility, taking force off the spine itself. These systems work best when they’re all contributing.
The bad habits of back pain usually represent a challenge to the balance of these symptoms. While there are back pain causes you may not be able to prevent, the five we list below are usually within your control.
Perhaps the biggest challenge for preventing pain is reducing the time you spend sitting. You might have a job that requires long hours of sitting, such as driving or office work. Add to that the time you spend commuting as well as sitting during leisure time to unwind from the day.
Program in micro breaks through the day, where you stand and stretch every 15-30 minutes. Schedule these into your phone or smart watch. These changes of position counteract some of the ill effects that sitting causes.
The capabilities of modern smartphones are phenomenal compared with the earliest mobile devices. Your phone can replace your camera, day planner, email platform, television, and music streamer, as well as customizing with apps that are important to you.
You pay for it for every moment you tip your head forward to view a digital screen. Whether tablet, laptop, or phone, looking down flattens the curve of your cervical spine, placing more strain on your vertebrae and stretched soft tissue.
Your spine provides cantilevered support for your body. The effects of additional weight multiply because of this. One pound of extra weight adds many more pounds of force on the lumbar region. Even small amounts of weight loss reduce significant strain on your spine.
Simply, the more time you spend in sedentary positions like sitting, the more activity your body needs to offset the negative effects. Gym time is great, but you can make terrific gains simply by adding 30 minutes of additional walking to your day.
Back and stomach sleepers add postures that work against good spine health. Retrain yourself to sleep on your side with a pillow or other support between your knees. Consider the effects of your pillows and mattress, too, and replace them if necessary.
It takes time to both break old habits and replace them with improved versions. Visit us at Commonwealth Pain Management and Wellness to control your pain as you work toward these better habits, and for advice on the best routines for you.
Request an appointment online or call our office directly to plan your visit today.
