Back Pain is one of the most common complaints among office employees haunting them time and time and adding to the miseries of everyday routine. Back pain ranges from a dull, constant ache to a sudden, stinging pain that makes it challenging to move. It can start quickly if you something heavy or can get worse slowly.
Back pain is inevitable for someone who works for more than 6 hours. But, there are some specific reasons that bring in this horrific pain inside your body. Sometimes back pain doesn’t cause due to health issues like arthritis or spasms but, due by regularly used products like mattresses, chairs, pairs of shoes, etc. So, the use of the wrong furniture becomes one of the reasons for chronic back pain which we don’t take into consideration. Being a well-wisher for all our readers, I have nominated the most common bad habits that cause Back Pain-
- Lack of Exercise.
- Overweight
- Smoking
- Improper Diet.
- Use of the Wrong Furniture.
- Bad Posture.
- Worn out shoes.
- Heavy bags.
I am sure you match most of these reasons with your back pain. So, let’s have a glance at these habits and ways to prevent them.
Lack of Exercise
Exercise and muscle pain are true rivals of each other that can’t stay together. So, my message is clear where exercising your muscles keeps them healthy and active without slowing up blood circulation throughout your back muscles. Researchers say that 30 minutes of gentle exercise will ease out all your stiff muscles making them capable of fighting all the strains throughout your day. Exercising doesn’t mean picking up dumbbells or going out jogging. But, taking a stroll after every hour of sitting is considered as a leg exercise that eases out those rigid thigh muscles. Below are some mini stretches while sitting.
- Stand and raise your hands as much as you can. (Back)
- Move your arms forward close your fist and rotate it. (Shoulder)
- Upper body twist. (Lower Back)
Yoga is one therapeutic method for people that can help reduce lower back pain.
Overweight
Being overweight or obese is one important risk factor for back problems. A diet high in calories and fat can make you gain weight bringing stress on your back and troubling your spine. The most important thing you can do for back pain is to reach and maintain a healthy weight. Regular exercise for at least 30 minutes a day, five days a week complemented with a balanced diet can help you lose those excess belly fat and maintain a healthy weight. If you’re struggling to lose weight, talk to your doctor about resources that can help you reach your goal. Be Determined!
Smoking
Smoking- sounds like Mocking! If “S” is kept silent. And this is how your body feels when you smoke after working tirelessly for the entire day. People who smoke are slow to heal, so back pain may last longer. The main component-Nicotine limits the blood flow Nicotine restricts blood flow to the discs that cushion your vertebrae and increases the rate of degeneration. It also reduces calcium absorption thus, restricting new bone growth. Your body may not get enough nutrients to the disks in your back if you smoke. The result is osteoporosis where your bones get fragile and vulnerable to chronic pains. This invites diseases like arthritis which makes it a lifelong pain adding to your woes and taking a long time to heal. So, it is high time for all our smoking readers to quit smoking ASAP! And get back your precious thing called Life.
Improper Diet
Calcium and Vitamin D are some of the most essential nutrients for bone strength. If you don’t get enough in your daily diet, discuss the possibility of supplements with your doctor. A balanced diet not only keeps your heart healthier but, also reduces inflammation which is one of the main causes of back pain. Eating healthy is a great way to help you manage your pain. It is recommended to consume more fruits, whole grains, and healthy fats into your diet for a healthier, pain-free back. Consult a dietician for a more proposed healthy diet to reduce back pain.
Use of Wrong Furniture
If you wake up with back pain every morning, then that’s probably a sign that it’s time to get a new mattress. This means your mattress no longer takes care of your spine giving twinges to the entire body muscles especially your back. I would recommend replacing your mattress every 10 years.
The closest we can get to sitting on a throne is our office chair and isn’t it necessary to choose it wisely. This is perhaps the most important reason for backache we face. Sitting on a desk chair for eight hours a day can initiate trouble if the back posture is unconventional. Sitting upright and maintaining a good posture in an office chair and working for long hours has become a challenge for most people.
To relieve or avoid back pain, get up from the computer at least every hour to take a short walk. Choose an ergonomic chair carrying features like- high Back, dense seat pan, lumbar support, armrests, and dual caster wheels and your workforce is ready to give a happy back even after 9 hours of sitting time.
Bad Posture
You might have the most comfortable office chair, but your posture isn’t correct, you’re in for a loss. Poor posture can add strain to muscles and put stress on the spine. The stress to the spine can actually change the characteristics of the spine. To avoid back injuries, try to stand with your knees slightly bent, and place one foot forward to take the pressure off your lower back. Remove some time to relax and take deep breaths while keeping your back straight. Sitting with your hips slightly higher than your knees deletes the worry of coccyx pain.
Keep your feet in contact with the ground to initiate uniform blood circulation throughout the body. Avoid hunching and slouching towards the computer screen. It is recommended to keep an appropriate distance between the screen and the viewpoint. Placing the screen slightly lower to the eye limit removes the strain from the eye muscles.
Worn-out Shoes
You won’t be surprised to know that high heels successfully make this list, forcing your back to arch, which makes the muscles in your back work overtime. High heels are time-consuming footwear recommended not to your wear daily especially during office. It not only keeps you on your toes but, also misbalances your body which in turn affects your entire spine.
I would recommend women to wear Bellies that perfectly blend with their office wear. It gives a smooth uniform walking surface without disturbing your walking posture.
You also get shoes custom-made to address your specific foot and back issues. You should focus on choosing the right shoe for your particular foot type and problem. So be sure to replace old shoes or swap out your old inserts for new ones. Specially designed inserts or insoles can also help relieve back pain in some cases because they provide extra support. Consider seeing a podiatrist to check out your feet and alignment.
Heavy bags
The American Chiropractic Association recommends that your backpack or purse weigh no more than 10% of your total body weight. If the weight keeps increasing, then it will start hurting your back badly. Back incorrectly. Bend your knees and use the power of your legs, keeping the weight close to the body to pick up something. Make sure you don’t twist your muscle as it has to be done slowly.
In addition to your backpack or purse, try to switch off which shoulder you carry it on. If you always wear the strap on your right shoulder, your shoulders become unbalanced, which can make your back pain even worse. So, swapping those ends can help to distribute the weight evenly. I personally suggest keeping your daily used products as much low in number and lightweight as possible.
Conclusion
These are some of the remedies for avoiding back pain. Hope my article was helpful enough to make your day better than before. Avoiding these habits will help protect and strengthen your back and your entire body. Follow the steps mentioned to keep you safe from backache and other pain that follow along with it. Remember, discussing with your doctor is the best method to avoid worsening your condition. Have a Good Day.
