Everyday Activities that Might Be Causing You Back Pain
Back pain may originate from a specific spinal injury, however, in many cases, everyday activities can cause an episode of severe discomfort or repetitive use injuries.
You may notice aches after sitting at a desk all day or sleeping in a funny position. These activities may not seem intense, but they can cause pressure and strain on the back leading to ongoing pain or worsening pre-existing conditions.
Our medical fitness experts at Dynamic Fitness and Rehabilitation share the most common daily activities that could be causing or contributing to your back pain.
The Back Pain Epidemic
We hate to see it, but back pain is one of the most common conditions affecting American adults. Research suggests around 16 million adults deal with chronic back pain and 80% of adults will experience back pain at some point in life.
Some people think back problems only occur with aging or acute injury, but this couldn't be further from the truth. The most common activities that include back pain include:
Working a desk job
Lifting heavy objects
Shopping
Cleaning
Gardening
Eating a poor diet
Smoking
Inactivity
Improper Exercise
Sleeping
Stress
1. Working a Desk Job
Staying in the same position for extended periods is never good for your body. Sitting at a desk all day when working a 9 to 5 puts pressure on the spine, shoulders, neck, hip flexors, and knees, which can all contribute to back pain.
The average office employee spends 2 to 4 hours at a time sitting without a break. We recommend standing, walking, or stretching for a couple of minutes an hour to get the blood flowing and maintain healthy joints. It's also important to practice proper office ergonomics and posture.
2. Lifting Heavy Objects
Sedentary office jobs commonly cause back pain, but the other end of the spectrum can also be a problem. Manual labor jobs that require frequent heavy lifting put you at risk of spinal strain and injury.
Poor lifting technique can not only cause back pain but can also lead to leg, elbow, neck, and knee pain.
It's essential to not lift from your back but to always use your legs and knees to support the weight.
If your job requires heavy-duty lifting, you would greatly benefit from training with a professional to ensure the stability of the ligaments and tendons within your joint and spine. Reach out to our fitness experts today for an evaluation to find your baseline!
3. Shopping
Shopping may not be the first thing that comes to mind when you think of backaches, but the constant twisting, lifting, and bending can lead to back injury if you are not careful. Gradual wear and tear from poor posture and lifting techniques can lead to repetitive use injury, including disc problems and arthritis.
4. Cleaning
Cleaning is a necessary task in our daily lives, but you don't need us to tell you how hard it can be on your body. Between stooping, lifting, bending, and scrubbing, you can exacerbate pain throughout the body.
In all honesty, cleaning is a sport, and you should take care to engage the right muscles and give your body the support it needs when taking care of daily to-dos.
5. Gardening
Gardening is a great source of relaxation for many people, but it can also take a toll on the back.
Whether you're bent over weeds or lifting heavy bags of soil, the garden can be a dangerous place for your musculoskeletal system.
Make sure to stretch properly before and after you spend time in the yard. Additionally, schedule breaks to ease the stress on your back.
If you aren't sure of the best stretches to do to avoid injury, now is a good time to schedule an appointment with one of our practitioners at Dynamic Fitness and Rehabilitation.
6. Eating a Poor Diet
A nutrient-dense diet is necessary to maintain a healthy lifestyle in all regards. Various nutritional deficiencies, such as a lack of vitamin D or calcium, can result in weaker bones that are at higher risk of injury. Poor eating habits may also lead to weight gain, which stresses the joints and bones.
Even if you don't find yourself packing on pounds, inflammatory foods such as processed sugars and fats can cause inflammation and pain.
An anti-inflammatory diet full of whole ingredients can relieve pain and inflammation, so it's worth taking a look at what you're putting in your body.
7. Smoking
Smoking and tobacco use are linked to a variety of health concerns, and chronic pain is included on that list.
Tobacco hinders the body’s ability to deliver oxygen-rich blood to tissues and bones, which can lead to degenerative issues. Smokers may also heal more slowly than other individuals, which can result in ongoing pain.
8. Inactivity
Regular back pain might tempt you to spend more time laying down. Although it may seem counterintuitive, regular movement is a vital part of the healing process and alleviates tension in joints and muscles.
Before starting a movement program, make sure to check with a professional to see if it’s right for your current abilities. Exercise is essential for your musculoskeletal health, but overdoing it will likely cause more problems than it solves.
9. Improper Exercise
Overdoing exercises that your body is not currently strong enough to handle or moving with improper form can put a lot of strain on muscles and ligaments throughout the body.
Spinal overextension is a leading cause of back pain and can cause injury. When embarking on your movement journey, make sure to ease in slowly and listen to what your body is telling you.
Is your plan to get fit in the new year? Work with our Muscle Activation Technique experts to move forward at a pace that will help you see success and feel your best.
10. Sleeping
Sleep is essential for healing from pain and injury, but certain factors can exacerbate or cause pain, such as your mattress and pillows.
We recommend sleeping in a neutral position that doesn’t strain one part of your body. Ideally, this means sleeping on your back.
Placing a pillow under your knees can provide more stability for your lower back.
11. Stress
A little stress is normal and even healthy, but if you find yourself constantly on edge, it could be taking a toll on your health. If you feel worried or anxious, your body releases chemicals into your bloodstream to protect you from danger. This can trigger involuntary muscle spasms and tightness.
When you feel aches and pains, this might further contribute to your stress, causing a vicious cycle. In this case, it’s important to work with a professional who can help you with your physical fitness in addition to a professional who can help you with your mental health.
Learn More > How Stress Impacts Your Body
Get Back to Feeling Your Best
Back pain is never pleasant, and it can be confusing to know what to do when you start aching. At Dynamic Fitness & Rehabilitation, we examine your pain from a holistic perspective, examining your lifestyle in addition to how your body is moving.
The good news is that in most cases, there are plenty of non-invasive ways you can relieve your back pain and get back to moving well and feeling your best. If you’re experiencing chronic or severe pain of any kind, reach out to our team at Dynamic Fitness & Rehabilitation. We’re here to help!