Lower back pain is a problem faced by people of all ages. Discomfort is not always dangerous, but ignoring body signals is unwise. In this article, we will discuss everyday habits that provoke pain and how to maintain back health.
Replacing Water with Soft Drinks
Soft drinks, especially sweetened and caffeinated ones, provoke dehydration, disrupt mineral balance, and trigger inflammatory processes in muscles and joints. The lower back suffers the most — dry and inflamed tissues provide worse support for the spine.
Try to drink more plain water. If you love vibrant flavors, add slices of lemon or cucumber to your pitcher.
Reading a Book or Using a Smartphone in Bed
When you lie down with a book or phone, your neck and back take an unnatural position: your head tilts, your shoulders hunch, and your spine curves. This causes tension in the muscles of the neck, shoulders, and lower back, and over time leads to chronic pain.
Make it a habit to read books and use gadgets in a comfortable chair with a cushion under your lower back. And don’t forget to keep devices at eye level.
Brushing Teeth in the Wrong Position
Pay attention to how you brush your teeth. If you lean forward, resting on the sink, or stand with a tilted pelvis, it’s no surprise that you suffer from lower back pain. Frequent stays in such a position increase the load on the entire back and hips.
While brushing your teeth, keep your back straight and evenly distribute your weight on both legs. To avoid bending too much, step back a little from the sink.
Smoking
Smoking worsens blood circulation, reduces oxygen supply to the intervertebral discs and muscles, making them less elastic and more vulnerable to damage. This is why smokers often suffer from chronic lower back pain.
If you’re not ready to quit smoking yet, at least reduce the number of cigarettes to a minimum. Additionally, strengthen your back with light exercises and stretching.
Wearing High Heels Every Day
High heels change the center of gravity, create extra strain on the lower back and hip joints. Heeled shoes also contribute to increased curvature in the lumbar region and the development of pain. As the muscles of the feet and calves weaken, back pain intensifies.
Alternate between heeled shoes and flat-soled shoes. For long walks or office work, choose comfortable sneakers or ballet flats, and save heels for short evening outings.
Sitting at a Computer for Several Hours Straight
Long periods of sitting without breaks cause stiffness in the lower back, lead to weakened core muscles, and worsen blood circulation. If your back often “freezes” in tension, the discs lose elasticity and chronic pain develops.
To avoid problems, get up from your desk every 45–60 minutes, do light warm-ups or stretches. It’s also important to adjust your chair and desk so that your back is straight and your feet are flat on the floor.
Constantly Carrying Heavy Loads in the Same Hand
If you regularly carry a bag, packages, or a backpack on one shoulder, it creates an imbalance: one side of your back and neck is overloaded, while the other weakens. Over time, this leads to curvature and chronic pain in the lower back and shoulders.
Alternate hands and occasionally replace your regular bag with a backpack with two wide straps. Also, to reduce the load on your back, try to carry as few items as possible during walks.
Ignoring Body Signals
Pain, discomfort, fatigue — obvious signals that your spine and muscles need rest. Ignoring unpleasant symptoms provokes increased inflammation, spasms, and chronic lower back problems.
Listen to your body. If fatigue or pain occurs regularly, take breaks for light exercises or at least walk more often.
Bending Forward Instead of Squatting
When you bend forward to pick something up from the floor, you put a lot of strain on your lower back. Constant improper bending can cause muscle strains, disc damage, and chronic pain.
Squat if you need to put items in the washing machine, wipe a stain on the floor, or pick up a piece of paper. Keep your back straight and use your legs to lift something bulky. If the item is too heavy, it’s better to ask for help.
Not Paying Attention to Exercise Technique
While doing exercises, you may focus on the weight or number of repetitions and forget about technique. This not only prevents you from gaining benefits from the workout but also harms your health. The lower back and back muscles suffer the most.
Learn the correct technique for each exercise. During your workout, engage your core muscles and maintain a straight back position.
When to See a Doctor
Lower back pain does not always signal a serious problem. However, if unpleasant sensations become constant, are accompanied by numbness, weakness in the legs, loss of bladder or bowel control, it’s time to be alarmed. It’s also important to see a doctor if discomfort arises after a fall, injury, or sudden heavy lifting, and usual relief methods do not help.
The doctor will order tests, identify possible inflammatory processes, issues with intervertebral discs or joints, and provide recommendations for treatment, posture correction, and physical activity.
