You may not be aware, but there are many mistakes that you do on a day to day basis that are ruining your back and even worsening any existing back problems. These habits can lead to disc problems and spine problems in the coming years and impact the quality of your life. So, correct these mistakes before your back suffers irreparable damage.
Here are ways by which you are hurting your back:
1 . You Sit At Your Desk For Too Long
Sitting puts 40% more pressure on your spine than standing. Also, not maintaining the right posture and slouching damages the spine in the long run.
-Try and stretch at a 135-degree angle to reduce compression of the discs in the spine.
-You can do this by leaning back slightly every now and then and also while making phone calls.
– Ensure that you use an office chair that supports the curve of your spine. Your lower back should be supported and your head should be straight.
-Get up and walk around for a couple of minutes every half hour: take trips to get water, use the bathroom, or grab papers off the printer.
2 . You Watch Too Much TV
Staying glued to your television set for hours is not good for your back.
-Studies show that young adults who watch TV or use computer for 15 hours a week or more are 3 times three times as likely to have lower-back pain as their more active counterparts.
-Limit TV to shows you really want to watch. In the spare time opt for some stretches or strength moves which will prevent muscle strain.
3 . You Wear High Heels Or Flip Flops Too Often
Wearing both high heels as well as flip flops too often can lead to foot instability, which in turn can affect your back.
-High heels force you to arch your back, making your spinal muscles work harder.
-Backless shoes like flip flops cause your feet to move from side to side, which distributes your body weight unevenly and can cause pain.
-You do not have to abandon your high heels or flip flops for good. Just avoid walking long distances in them.
-Choose comfortable flats or sneakers when you plan on walking long distances.
4 . Your Mattress Is Too Old
According to experts, a good mattress lasts 9 to 10 years. But it is always a good idea to replace one every 5-7 years.
-Studies show that people who switch to new bedding after 5 years sleep significantly better and experience less back pain.
-When you do replace your mattress, pick one that’s not too soft nor too hard. Very firm mattresses can increase pressure on the spine and worsen pain.
5 . You Do Not Eat Right
Studies suggest that eating habits that are good for your heart, weight, and blood sugar are also good for your back.
-Make sure to include back healthy foods in your diet.
-These are foods that reduce inflammation and include whole grains, soy, nuts and seeds, protein (chicken, fish, lean meat), vegetables, and fruits.
-Limit intake of caffeine and processed foods.
6 . You Do Not Practice Yoga
Researchers at the University of Washington researchers suggest that yoga eases lower-back pain faster than conventional exercises.
-Yoga promotes deep breathing and relaxation, as well as stretching and strength.
-This way, yoga may help with both emotional and structural triggers of back pain.
-Join a yoga class in your neighborhood and let your instructor know what kind of pain you have so that he/she can help to heal you better.
7 . You Drive In The Wrong Posture
Just like at your desk, hunching over a steering wheel can tighten chest muscles and cause your shoulders to round.
-Make sure you sit at a 90-degree angle, close to the wheel so you don’t have to stretch.
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So, go ahead and get rid of these habits that are causing a lot of harm to your back. Adopt back-healthy habits and take up exercises that strengthen your back. Stay healthy, Stay Happy!