Daily Activities That May Cause Back Pain
Most of us know to be careful about lifting heavy objects or slouching to reduce back pain. But do you think about how your daily habits might be affecting your spine? There may be more daily activities than you knew contributing to your back pain.
If you spend a lot of time commuting in the car, you’ve probably experienced stiffness in the lower back. That’s because most car seats don’t have the best design for supporting your spine. When you’re driving, try to sit back so your back is against the seat. You can also support your lower back and spine with special driving pillows or seat cushions. If you’re purchasing a newer car, talk to the deal about seating options to relieve back pain. Some new cars have more comfortable designs for less discomfort on long drives.
Your sleep position may be to blame for some of your back and neck pain. People who sleep on their stomachs tend to experience some range of discomfort. That’s because when you’re sleeping on your stomach, your putting strain on your back and spine.
Try to change your sleeping position to sleeping on your back so your spine is more neutral. If you’re unable to find comfort on your back, put a pillow under your pelvis when you sleep to remove some of the pressure from your spine. It would help if you also considered a thin pillow that will create less of an angle between your head and neck.
Cleaning the house can involve a lot of up and down movements. There’s also a lot of bending over and holding an “L” shape when cleaning sinks, tubs, and toilets. If you find yourself feeling soreness in your back or neck after household chores, you may want to think about finding tools to help make cleaning a bit easier.
Instead of bending over your tub or sink with a hand sponge, look for sponges attached to adjustable handles so you can stand while cleaning. You can also find invest in automatic cleaning devices to reduce the frequency of physical cleaning you have to do. For laundry, make sure your machines are at chest level and not on the floor, so you don’t have to bend over to switch loads.
Sitting at a Desk
With the recent shift to more remote work situations, more and more people are sitting with poor posture at their home desk. Most of the discomfort that comes with sitting for too long comes from a bad setup that causes you to have poor posture. If you’re feeling pain while working, you may want to consider upgrading your work-from-home design.
One option is to get a standing desk or convertible desk that changes height so you can alternate between sitting and standing. If you are working from a sitting position, make sure your chair isn’t too high, so you’re leaning over your desk. You should be able to reach your computer or keyboard with a straight back. You can also invest in back support for your chair to maintain a good posture while you work.
If you work out a lot, you’ve probably heard fitness instructors encourage you to use proper techniques when lifting weights or doing an exercise. That’s because the improper technique can cause a lot of strain on the body and may lead to pulled muscles or tendons. If you’re trying an exercise for the first time, try it without weights until you’re confident you’re doing the movements correctly. When you incorporate weights, start slow and use a mirror to make sure your form is good. If you’re unsure how to do an exercise correctly, don’t be afraid to ask for help. Talk to a trainer at your local gym or work with a personal trainer to ensure your workout is safe.
Carrying a Heavy Purse or Bag
Putting too much weight on one side of your body causes you to lean to that side. When you have a heavy bag or purse slung across your body or shoulder, you’re making it difficult for yourself to hold a proper posture, resulting in back, neck, or shoulder pain. Instead of carrying large bags, use a backpack with both straps on a single shoulder so the weight is more evenly distributed across your body. Even when using a backpack, be aware of your posture. Don’t walk leaning too far forward with a hunch in your back, as that will also cause discomfort. If you’re having trouble holding good posture, you may need to downsize your bag and reduce the amount of weight you’re carrying.
If you’re experiencing pain chronic pain in your back or neck, the team at may be able to help. We offer advanced spine care solutions through patient-centered care. Our purpose is to provide compassionate care designed to allow you to live your life in the least amount of pain possible. To learn more, you can at our clinic or give us a call at 501.224.4001.