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Fewer things are more debilitating than chronic back pain. According to the CDC, nearly 40% of American adults suffer from back pain. Although some back pain can resolve itself within a few days or weeks, some back pain sufferers don’t recover quickly, or sometimes at all. With so many of us dealing with sore backs, you might wonder why this condition is so common. Below, we will explain what activities you might be doing every day that can lead to back pain and what you can do to prevent it.
Are you experiencing persistent lower back pain? Contact the team at Unruh Spine Centers. Our Santa Clarita chiropractors offer a wide range of back pain treatments, including chiropractic care, massage therapy, and acupuncture. Whether you suffer from back pain or have other pain management needs, we can help. Call (661) 288-0022 today to schedule an appointment.
People who sit for extended periods of time are especially prone to persistent back pain. In fact, according to a professor at Keck Medicine at USC, people who sit more than 7 hours a day have decreased mobility in their spine, which can lead to weakened muscles and discomfort in the lower back.
Tip: Maintain good posture by sitting up straight and remembering to take breaks. We recommend changing your position by standing up, walking, or lying down for a few minutes each hour.
Lifting a heavy object puts significant force on your back and spine. This excessive force can result in pain or injury to your muscles, tendons, and ligaments. Herniated discs can also be caused by excessive force, which can cause numbness, tingling, and pain in the legs and feet.
Tip: Let your legs do the work. Look straight ahead and make sure your back is straight. Put your chest out and your shoulders back. Then, slowly lift the object by straightening your knees and hips, ensuring you don’t twist your back in the process.
Although poor posture doesn’t necessarily cause acute back pain, over time, slouching can result in stress, weakness, and stiffness in your back muscles. Bad posture constricts the blood vessels and nerves in your back, putting undue stress on your muscles and ligaments. All of this can cause disc problems, pinched nerves, and back pain.
Tip: When standing, keep your knees and back straight and your shoulders back. Hold your head straight and tuck in your stomach. If you are sitting, sit all of the way back in your chair, keep your knees at a right angle, and place your feet flat on the floor. We also recommend sitting in a chair that provides proper lumbar support, protecting your spine’s natural curve.
When you stretch, you lengthen your muscle and tendons, which increases blood flow, boosts oxygen levels, and delivers essential nutrients to your muscles. But if you stretch improperly, you can actually hurt your back or make the pain you have been experiencing even worse.
Tips: Ask your physical therapist, personal trainer, or other expert what stretching techniques are best for you. They will come up with a stretching regimen and explain or demonstrate how to perform the recommended stretches properly.
Your sleeping position should keep your spine relaxed and aligned. If you sleep in such a way that misaligns or causes undue stress on your spine, it can cause tight muscles and pain in your back.
Tip: The Mayo Clinic recommends sleeping on your side with your knees slightly bent and placing a pillow between your legs. However, if you prefer to sleep on your back, place a pillow under your knees. Doing so will maintain the curvature of your spine and relax your back muscles. If you sleep on your stomach, place a pillow under your lower stomach and hips to reduce back strain.
Back pain can drastically affect your quality of life. It can limit your ability to participate in activities you once enjoyed, affect your ability to work, and can even prevent you from seeing family and friends. Don’t let persistent back pain affect your physical, mental, and social health. Contact Unruh Spine Centers today.
Our team of skilled chiropractors, physical therapists, and acupuncturists are here to help. Whether you have recently hurt your back or have been coping with chronic back pain for months or even years, we can help you achieve a life free of pain and discomfort. Take the first step toward a better quality of life. Contact us online or call (661) 288-0022 to schedule a same-day appointment.
