7 Daily Habits That Make Back Pain Worse

Repetitive small stressors caused by our daily back pain triggers add up over time. One instance of sitting on your wallet might not hurt you but poor posture will eventually cause inflammation, muscle imbalances, and chronic pain. Think of it as dripping water on a rock. It may not deform the rock immediately but give it enough time and the water will wear down the rock. If you can identify these habits making your back pain worse and reverse them, you allow your body to heal itself and prevent long-term consequences.

Habit #1: Sitting On Your Wallet (and asymmetrical hips)

Ok, this may be painful to admit but have you ever sat on your wallet? It's likely happened to most of us at some point. Sitting on your wallet shifts your pelvis forward and creates an imbalance in your spine. Your muscles have to work harder just keeping you standing up right. Continuously sitting like this will cause muscle imbalances and may even pinch your sciatic nerve causing pain down your leg.

Fixing it is easy! Before sitting down, empty your back pockets. Start placing items in your front pockets or put everything in a bag. If wallet sitting has been your go-to posture for years and you feel like one hip is higher than the other, ask your physical therapist about exercises you can do to help correct your pelvic imbalance.

Habit #2: Driving position

How many hours a year do you spend sitting in your car? Over 300 hours if you drive to work daily? If your seat is leaned back too far it will push your head and neck forward. If you reach too far for your steering wheel your shoulders will round forward and strain your back. Driving like this for hours a day creates a slouched posture that will begin to carry over when you're not in the car. Not only that, but asymmetrical pressure on your spine and discs can increase your likelihood of disc problems like bulging or herniation.

Checklist for good driving posture:

• The curve of your seat should support the natural curve of your lower back. If it doesn't place a lumbar roll there.
• Knees should be level with your hips or below
• You should be able to reach your steering wheel with slightly bent elbows
• Headrest should be touching the base of your skull, not your neck
• You should be able to see your rearview mirror without leaning forward or straining your neck

The above changes can help turn your car from a pain-causing machine into a neutral position that won't contribute to bad posture habits that make back pain worse.

Habit #3: Text neck and screen time

Smartphones and computers are a huge part of our day-to-day lives. But did you know they are also a huge back pain trigger because of forward head posture? The head weighs 10-12 lbs but for every inch your head moves forward, your neck supports 10 more pounds. If you are texting at a 60 degree angle like most people, your neck supports 60 lbs!

This position forces you to round forward through your upper back, pinch your shoulders forward, and hyperextend your low back. Studies have shown spending more than 4 hours a day in front of a screen can cause damage to your discs equivalent to aging 20 years. Over time this puts pressure on your neck and spine predisposing you to injury.

How to fight text neck:

• Hold your phone up at eye level instead of looking down
• Use bluetooth or speaker function when on the phone for extended periods
• Set a timer to do chin tucks every hour. To perform a chin tuck, bring your chin straight back to align your head over your shoulders.
• Adjust your computer monitor so the top 1/3 hits eye level.

Habit #4: Stomach Sleeping

Ever think about how your head is turned to one side when you sleep on your stomach all night long? Try holding that position for 6-8 hours. Ouch! Stomach sleeping wreaks havoc on your neck because it's not designed to be in that position for long periods of time. Your neck will wake up extremely tight and stiff. Additionally, when you lay on your stomach your lower back flattens out instead of maintaining its natural curve causing it to hyperextend.

How to break the habit of stomach sleeping:

It's going to feel weird at first. Your body wants to go back to what it's used to.

• Pillow it up! Sleep on your side with a pillow between your knees. Or invest in a body pillow to prevent yourself from rolling onto your stomach.
• If you're trying to break the habit, place a pillow under your hips when sleeping on your stomach.

Habit #5: Weekend Warrior

Sitting at a desk all week only to kick it into high gear on the weekend is hard on your body. Your muscles don't have enough endurance to handle the activity. Your tendons aren't conditioned to take sudden stress. Statistics show that weekend warriors have a 40% increased risk of injury than those who stay consistently active. Many of the habits that make back pain worse are associated with a sedentary lifestyle.

How to avoid being a weekend warrior:

• Take 15 minutes during your work day to get up and move around (walk, take the stairs, stretch)
• Get up and move 3-4 days per week even if you don't have time to workout
• Warm-up before your sporting event or weekend activity (dynamic stretching, slowly build intensity)
• Cool down afterwards (static stretches, foam roll)

You don't have to stop playing sports on the weekend. You just need to prepare your body so it can handle that type of activity.

Habit #6: Lifting with your back instead of legs

"Lift with your legs" is a term most people reserve for heavy lifting like sofas or TV stands. But did you know it's also important to use your legs when picking up lightweight objects? Examples would be a laundry basket, groceries, picking kids up from the ground. Whenever you bend over at the waist with your legs straight you're increasing your risk of back injury.

How to use proper lifting form:

• Stand close to the object you want to lift
• Bend your hips and knees only (keeping your back straight)
• Grab onto the object and pull it close to your body
• Use your legs to stand back up and pull away keeping your core braced
• Avoid twisting your body while holding the object

Every time you pick something up you should utilize these lifting techniques. The cumulative effect of doing improper form with small weights throughout your day can lead to the same micro-trauma as lifting heavy weights incorrectly.

Habit #7: Not Drinking Enough Water

We often forget how important water is to our overall health but did you know 80% of your discs are made of water? Your discs don't have a direct blood supply so they receive nutrients and water from the tissues that surround them. When you sit all day your discs are being compressed, and by bedtime you can lose up to 1.5 cm in height! When you sleep at night they rehydrate and return to their normal height. However, if you're chronically dehydrated your discs won't rehydrate as well as they should. Poorly hydrated discs become weak, lose their ability to shock absorb, and are more prone to injury.

How to stay properly hydrated:

• Drink at least 8-10 glasses of water per day (more if you're active or live in a dry climate)
• Space your water out throughout the day instead of drinking large amounts at once
• Watch out for dehydrating drinks like too much caffeine or alcohol
• Eat foods high in water content (fruits and vegetables)

If you start doing nothing else on this list, drink your water. Hydration is one of the simplest spine health tips that can have long term benefits.

Love Your Back Again With Simple Solutions

The beauty of breaking habits that make back pain worse is that they all have simple fixes. You don't need any crazy tools. Just pay attention and take action.

Here are some other easy fixes to help your back:

• Stretching: Incorporate easy stretches into your day like the cat-cow stretch.
• Move more: Set an alarm to get up and move every hour.
• Posture: Use your environment to your advantage. Look at the tips above for your car and computer setup.
• Sleeping positions: Try to sleep on your back or side with a pillow supporting your neck. Avoid stomach sleeping if possible.
• Posture awareness: Be mindful of your posture while brushing your teeth, watching TV, or sitting at your desk.

When you change your daily habits you allow your body to heal from the inside out. And when you combine that with professional care from Northern Colorado Spine & Sport your back will thank you!

Ready to Break the Daily Habits That Make Back Pain Worse?

Contact Northern Colorado Spine & Sport today to schedule your consultation and take the first step toward managing your back pain.

FAQs

What causes lower back pain when sitting?

Prolonged sitting causes your discs to become compressed. If you have poor posture while sitting (see habits #1 & 2) you're likely unevenly distributing pressure on your spine. This uneven pressure + compressed discs = lower back pain.

Can you reverse degenerative disc disease?

Depending on the severity you CAN put the brakes on degenerative disc disease. Some things you can do include reversing the habits that make back pain worse, maintaining proper posture, and regular exercise.

What shoes cause lower back pain?

Any shoe that doesn't provide enough arch support or cushioning to absorb impact can cause lower back pain. Heels put extra weight on the front of your body causing your lower back to compensate. Try wearing sneakers that offer support and are designed for the activity you're doing.