Back pain is one of the most common health complaints in the United States of America, affecting millions of people every year. Did you know that nearly 1 in 4 adults report back pain over a three-month period?
Many things can lead to low back pain and I don’t believe anybody should blame just one thing. Our bodies are meant to move and experience life and your form when lifting a box is not always going to be perfect. Often low back pain can be linked with poor nutrition, poor activity levels, and stress. Sometimes it takes a multifaceted approach to cure low back pain. Today, we will go through some common habits that can contribute to irritation in the low back and how to fix them. It may not completely cure your low back pain, but it should decrease some of the irritation and be a first step to recovery!
At Advantage Physical Therapy in Falls Church and Reston, Virginia, we help treat the entire patient, not just your low back, so that the complicated nature of low back pain can be addressed. More often than not, it comes down to lifestyle.
Here are six common habits that can contribute to your low back pain - and also some tips on how to address that.
Modern life keeps us sitting. Whether that is working, in the car, or watching Netflix. This can lead us to being in a weird position and not working out muscles that help support the back. In addition, we may sit funky! Try not to cross your legs for extended periods of time, it can irritate your hips and knees.
Fix it:
Try and stand, stretch, or walk every 30-45 minutes. These short breaks can help activate and strengthen other muscles, change your position, and help improve heart health too!
Posture is more than just sitting up straight, it can also be how you walk or stand. The best posture is the next posture. You do not want to be stuck in one position for extended periods of time, it can lead to irritation.
Fix it:
A cue to think is “tall and relaxed”. Try not to slouch for long periods of time. Wiggle every now and then, and try to keep your body postures fluid if static for a long time.
Sometimes lifting with a bend back, when it is irritated, can lead to more irritation. It is important to try and activate the bigger muscles, like your legs, to help pick up heavy objects.
Fix it:
Try bending your knees and bringing the object closer to your body. Tighten your core when lifting the object.
Inactivity can lead to many complications, including cardiovascular health, muscle strength, bone health, and joint health. Your body thrives with movements to keep everything running smoothly. By staying active you will help keep your muscles strong, bones healthy.
Fix it:
Research suggests trying to get 150 minutes of moderate activity per week (walking, biking, swimming), as well as strength training to keep a healthy body. If that seems difficult, start with just getting out for a walk and call a physical therapist for more advice on how to begin activity.
Most of us are glued to our phones, laptops, and tablets. We need them for just about everything nowadays! If you are constantly looking down at your electronic device it can irritate your neck and upper back.
Fix it:
Bring your screen up to eye level. Put books under your laptop, raise your arms up higher to read your phone. Try and prevent the forward head slump.
Did you know you can get piriformis syndrome from sitting on your wallet? It may seem harmless to put your wallet in your back pocket, but sometimes the body will subconsciously respond to it and change your sitting pattern, or by putting pressure on your sciatic nerve. \
Fix it:
Try moving your wallet to your front pocket, or empty out your wallet some so it is slimmer.
As mentioned earlier, there are many factors leading to back pain. These 6 tips can sometimes help with some of the symptoms and alleviate the pain so that you are feeling back to normal. Other times, you might need help from an expert. If your back pain is severe, persistent, or limiting your daily activities, it’s time to give us a call.
At Advantage Physical Therapy, we specialize in figuring out the root cause of your pain, and creating a personalized treatment plan to help you move better, feel better, and stay pain-free.
Don’t let everyday habits keep you in pain. Small changes can make a big difference and when paired with the right guidance, it can speed up your recovery.
Schedule an appointment today at our Falls Church or Reston locations and start moving better, pain-free with the best care.
