How You May Be Causing Your Own Back Pain

Back pain is more than just a nuisance. It can affect the way you sit, the way you sleep, or your ability to get up and walk around.

There are many ways to treat back pain: spinal manipulation, massage, etc. If you continue to cause your own back pain, however, you will reduce your chances of finding long-term relief.

Assess how the following habits may impact spine health and back pain – and make changes as they apply to your life and symptoms.

Improve Your Diet To Reduce Back Pain

Keep track of your diet and ask yourself the following questions:

• Am I getting enough calcium?
• Am I getting enough vitamin D?

These two nutrients work in tandem and heavily contribute to bone health. The spinal column is made up of 33 bones – so bone health is a key factor in spinal health and back pain.

Vitamin D aids in the absorption of calcium into your body, and the absorbed calcium helps to build and maintain bones. A lack of either can increase the risk that your bones will become brittle and your spine will weaken.

The following foods are high in calcium and/or vitamin D:

• Dairy
• Leafy greens
• Breads and pasta

You can also get a healthy amount of vitamin D by heading outside and enjoying some time in the sun. Adjust your diet accordingly to help protect your spine and the rest of the bones in your body.

Habits To Quit for Better Spine Health

You may be surprised to learn that your daily habits are actually contributing to your back pain. Here are seven you can quit for a healthier spine.

Smoking

Smoking comes with a laundry list of risks and dangers. Deteriorating bone health and disc degeneration both make that list. Deterioration and degeneration are rarely conditions without pain.

If you’re among the last few who haven’t found a reason to quit yet, here it is. The time is now; make a plan, and quit. Your whole body will be thankful that you did.

Slouching 

Take a moment to assess your posture. Are you slouched over your desk? Where are your shoulders? How is your neck? Long periods of poor posture place stress on the spinal cord and even change the shape of the spine.

There are many ways to get in the habit of sitting up straight at your desk. Written reminders, alarms, and sitting on an exercise ball — these are a few methods that can help to discourage poor posture.

Skipping the Gym  

The last thing you probably want to do with a sore back is to hit the gym. At the same time, you know spending your evenings on the couch will only make back pain worse.

Like smoking, loafing around the house puts you at risk for bone deterioration and eventually bone loss. Regularly going to the gym, like quitting cigarettes, will impact your entire body (and mind) in ways that you wouldn’t imagine.

Biking at the Wrong Height 

If you’ve already made the commitment and are getting back into the gym, talk to a physical therapist or a professional to get into a healthy and safe routine.

Working out is good for spine health only when you are using machines and weights properly. Cycling at the wrong height or overexerting yourself is one of the primary exercises that could do you more harm than good.

Lifting Without Awareness

Do you lift heavy boxes at work or small children around the house? Be careful. Twisting while you lift, or lifting with straight legs, can put a lot of excess strain on your back.

Bend the knees before and after you carry a heavy load and keep the item close to your body while it’s in your arms.

Remember this phrase: “Lift with your knees!”

Strutting in High Heels

High heels make your legs look great, but may cause your back to arch and the muscles around your spine to strain. We’re not saying that you have to start wearing sneakers to the office, but be mindful of your footwear choices.

Those of you who find yourself wearing heels most of the day, shop for shorter heel heights or flats that complement your work attire.

Addressing the Pain and Not the Problems

Sure, over-the-counter medication can address minor back pain, but if you feel this pain is persistent, don’t simply increase your dosage. Instead, root out the cause of your back problem.

Ignore the real issues causing your discomfort only sets yourself up for more severe pain in the future. If you’re puzzled, contact a professional for advice.

Suffering from Back Pain? Visit a Professional

Don’t put off calling to make this appointment any longer. The more strain you put on a back that is already aching, the more damage you will do in the long run.

Reach out to your South Florida chiropractor for an assessment of your current spine health and treatment plan that will get you up and moving with little to no pain.

About the Author:

Dr. Singer has been a practicing chiropractor for more than 20 years, and USA Health & Therapy has been around since 2004. Over the course of his career, Singer has helped tens of thousands of people with all kinds of issues by using a wide variety of treatment strategies. He has extensive knowledge of chiropractic modalities, including Gonstead, Diversified, Thompson Drop Table, and Activator, and in 1997 he earned a special adjunctive Chiropractic Certification in Spinal Trauma (CCST) to better provide care for car crash victims. Dr. Singer is licensed to practice chiropractic medicine in both Florida and New York.