Back pain that comes with a 'tuck' sound when you bend over to pick up a small item at home... or feeling like your back is frozen when you wake up in the morning... Are these familiar to you too? Many people think that back pain is something that develops with age and cannot be avoided. But in fact, there are many things we can do to control it. The cause of most of our back problems is the wrong habits we unknowingly do, lack of exercise, and damage to our back over time. Let's see what these bad habits are that are damaging our back, and how to avoid them and maintain a healthy back.
Habit #1: Going to be the "hero" on the weekend
Back pain often occurs after sitting in an office chair all week and suddenly having to do a lot of work on the weekend. Think about it, there are many times when you go to play cricket with your friends on the weekend, start cleaning the garage at home, or go to dig up the soil in the garden and plant some plants, and suddenly you have a back injury.
This is called the 'Weekend Warrior' syndrome. It means that you don't exercise your body five days a week, and then suddenly put in a lot of effort on the weekend. It's like trying to be an athlete without any training. The result is damage to your back.
How can this be prevented?
The best solution to back pain is regular exercise . It is especially important to strengthen the core muscles, which are the muscles around our abdomen and back. The obliques, which are located on both sides of the abdomen, are very important for stabilizing the back.
A simple tip: Use an inflatable exercise ball. Just like when you exercise, sitting on it instead of a chair will help your abdominal muscles work better and strengthen them.
Habit #2: The biggest mistake we make when lifting weights
The main reason for back pain is lifting weights in the wrong way. This is a mistake that almost all of us make. If we get used to lifting weights correctly, 90% of back problems can be prevented.
Engaging your abs while lifting provides good support for your back. Let's take a look at the table below to see what you should and shouldn't do when lifting weights.
| Do's | Don'ts |
|---|---|
| Bend your knees , keep your back straight, and lower yourself to the floor as if you were sitting. | Don't bend forward at the waist. Don't round your back. |
| Keep the object you are lifting as close to your body as possible. | Do not lift the load away from your body. This will increase the strain on your back. |
| Turn your feet toward the object being lifted, and face it. Turn with your feet as you turn. | Do not twist, twist, or turn suddenly while lifting a load. |
| Never lift anything heavier than 20% of your body weight alone. Ask for help. | Do not hold the weight above your armpits or below your knees. |
Habit #3: Mindless things you do in everyday life
Even simple, mundane tasks like taking out the trash or washing the dishes can strain your back. Just think, bending over to pick up a dropped pen or paperclip can cause back pain.
The reason for this is that when we do simple tasks like this, our minds are somewhere else. We don't pay attention to what we are doing. The muscles in our bodies are not prepared for it. At the end of the day, when we feel tired both physically and mentally, these kinds of accidents are more likely to happen.
What do you do about this?
The best solution to this is to get used to keeping your core muscles active at all times.
Simply put, tighten your abdominal muscles by pulling your navel toward your back, as if you were wearing a tight corset around your stomach. If you practice this throughout the day, especially when lifting or bending, it will provide good strength and protection to your spine.
Habits #4 and #5: The dangers of sitting still
In the office, in the car, in front of the TV at home... we spend most of our day sitting. But your back doesn't like it at all. Let's see why.
Between the vertebrae of our spine are parts called discs. These are like sponge-like cushions. These are what absorb the pressure that comes to our spine when we move. However, these discs do not have a good blood supply. These discs get the nutrition they need when we walk and move. When we sit still, the pressure on these discs increases and the nourishing fluid in them is drained. This weakens the discs and increases the risk of developing back problems .
Remember, sitting puts more pressure on your back than standing or lying down. The worst posture is to sit and lean forward. This can cause the disc in your back to slip to one side and rupture.
How can you reduce the harm of sitting?
- Get up and walk around every 20 minutes. Unless you're driving, do this at all times. Set a reminder on your phone. Get up to drink a glass of water. Get up and talk when you answer the phone.
- If you are reading a book or newspaper, read at eye level instead of leaning on a table. Always keep your back straight.
- Use a chair that provides good support for your back. Adjust the height of the chair so that you can place both feet on the floor . If the chair does not provide support for your lower back, use a small pillow or rolled up towel to prop yourself up.
- Don't sit with your wallet in your back pocket. It strains your spine.
Two simple exercises to keep your spine straight
1. Get on all fours. Extend your left arm straight forward and your right leg straight back. Tighten your abdominal muscles and balance your body. Hold for 5-10 seconds, then return to the starting position. Now switch arms and legs. Repeat 3-5 times on each side.
2. Sit with your back straight. Relax your shoulders. Now squeeze your shoulder blades together. Keep your arms relaxed at your sides. Hold for 3-5 seconds and then relax. Repeat 10-20 times.
When to seek medical advice for back pain
Usually, most back pain will subside after taking a painkiller and resting for a couple of days. However, in some cases, you definitely need medical advice.
Most importantly: If you have back pain and you are unable to control your urine or stool, it is an emergency . This means that a disc may be pressing on a nerve. Go to the nearest hospital emergency room (ETU) immediately. The sooner the pressure is relieved, the sooner you can recover.
- If the pain radiates from the waist down, down the thigh or into the knee, it is likely a disc herniation caused by nerve compression. Be sure to see your doctor for advice.
- If back pain is recurring, it could be a sign of disc damage. So it's important to see a doctor to determine the exact cause.
Take-Home Message
- The best way to prevent back pain is to exercise regularly. Exercises that strengthen the muscles around your stomach and back (core muscles) are especially important.
- Always use proper posture when lifting a weight. Bend your knees, keep your back straight, and lift the weight close to your body.
- Avoid sitting in the same position for long periods of time. Get up and walk around every 20-30 minutes, stretching your body.
- If you have symptoms such as back pain, incontinence, or pain that radiates down your legs, see a doctor immediately as it may be an emergency.
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