4 Wrong habits which are breaking your back and making you experience chronic back pain
One of the most common 21st century digital age health issue is back pain. In a world where computers have taken over and most of the work is done sitting at home or in an office on a chair for 8 hours, back pain has become a serious issue which is faced by almost everyone.
Having constant and chronic back pain means that your normal life is routinely interrupted by you clutching your back and applying heat and cold packs to the affected area. Sometimes the pain can get so severe that it becomes impossible to even get up. The pain causes the patient to experience sharp stabbing, aching and throbbing sensations in their whole back.
Chronic back pain happens mostly in the muscles that are attached to the spine, which we use to do all of our work in our day-to-day lives. Here are four things that you are doing the wrong way, with solutions to correct them so that you can get rid of back pain.
1 Sitting in a wrong posture
All of us in the modern world are prone to sitting in the worst possible posture in a chair. Your elders, teachers and even neighbors might have scolded you in childhood and may have asked you to sit properly again and again. All that had a very good reason attached to it and if you have not followed that advice, the back pain is probably being caused by that.
If your work entails you to sit for lengthy periods of time, then invest in a chair that offers lumbar or lower back support or you can buy a high back chair that supports your whole back. The most perfect way to sit is to sit straight and your feet should be kept on a small stool, which raises the knees slightly above the hip area. Sitting in such a way will definitely eliminate any back pain you might be having right now.
2 Standing in the wrong way
Now from the sitting position, we come to the standing position. If your work needs you to stand for long periods of time, the body will automatically slouch after a period of time. But if you want to avoid severe back pain, don’t let the body slouch. Doing so might seem painful, but slouching means bending your spine in a way that is unnatural.
Instead stand in a way where your head remains straight and alert, so it doesn’t suspend downwards. Pull the shoulders back slightly and pull in the stomach muscles to gain the more appropriate posture. You can also try standing with one foot on a small stool and by switching the feet after 15 minutes or so you can help alleviate
3 Don’t exercise in back pain- but change the routine
When your back is in pain, the last thing you want to do is to go to the gym and workout. But the real truth here is that you should try to rest for a couple of days, get medicine to relieve the pain and then go back to the gym to keep up your muscular health. The tension in the back and inflammation can be easily relieved by exercises. Do not exert yourself completely, but do light workout and stretches that help in easing out the tension in the back.
4 Sleeping position
For many of us the correct sleeping position is the one that we fall asleep in, but that is absolutely wrong. Sleeping in the wrong position can cause severe back pain, which can become chronic and last for a long time. What you can do is find the most optimal sleeping position that keeps your back pain free.
There are two optimal positions to sleep in:
- Rest on the side of your choice and pull in your knees towards your chest.
- Rest on the back and prop up both the knees using a pillow.
- The worst position to sleep is on the stomach. But if it is the only comfortable position that you find, try putting a pillow under the hips to elevate them and ensure that you don’t have back pain.