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8 Things That Could Be Making Your Back Pain Worse
Back pain is a common issue affecting millions worldwide - 75.8 million, specifically, according to the CFAH [Center for Advancing Health]. While some causes of back pain are obvious, there are many habits and conditions that could be making your back pain worse without you even realizing it. As a physical therapist, I’ve seen countless patients suffer unnecessarily because they don’t recognize these hidden factors. Here are eight things that might be exacerbating your back pain.
1. Poor Posture
Poor posture is one of the leading causes of back pain. When you slouch or sit improperly, it puts extra strain on your spine, leading to discomfort and pain. Over time, poor posture can cause permanent damage to your spinal structures.
Example: Sitting at a desk with your shoulders hunched forward and your neck craned to look at a computer screen can lead to muscle fatigue and strain, particularly in the lower back and neck areas.
Solution: To counteract poor posture, ensure your workstation is ergonomically designed. Your chair should support your lower back, and your computer screen should be at eye level. Regular breaks to stand and stretch can also help alleviate strain.
2. Lack of Physical Activity
A sedentary lifestyle is detrimental to your back health. Lack of physical activity weakens the muscles that support your spine, making you more susceptible to back pain.
Example: If you spend most of your day sitting and rarely engage in physical exercise, your core and back muscles may become weak, leading to poor support for your spine.
Solution: Incorporate regular exercise into your routine. Activities like walking, swimming, and yoga can strengthen the muscles supporting your back. Even simple stretches and exercises can make a significant difference in reducing pain. Aim for at least 30 minutes of moderate exercise most days of the week.
3. Improper Lifting Techniques
Lifting heavy objects incorrectly is a common cause of back injuries. Bending at the waist and using your back muscles to lift puts tremendous pressure on your spine.
Example: Lifting a heavy box from the ground without bending your knees can strain your lower back and lead to injury.
Solution: When lifting heavy objects, bend your knees and keep the object close to your body. Use your legs to lift, not your back, and hold the object close to your body. If an object is too heavy, seek assistance to avoid injury.
4. Sleeping on the Wrong Mattress
Your mattress plays a significant role in the health of your back. An old or unsupportive mattress can cause or exacerbate back pain by not providing the proper support your spine needs during sleep.
Example: Sleeping on a saggy mattress can misalign your spine, causing discomfort and pain.
Solution: Choose a mattress that supports your spine's natural curvature. Medium-firm mattresses are often recommended for back pain sufferers. Additionally, consider your sleeping position and ensure your pillow provides adequate neck support.
5. Wearing Unsupportive Footwear
Wearing shoes that do not provide proper support can lead to back pain. High heels, flat shoes with no arch support, and worn-out shoes can affect your posture and the alignment of your spine.
Example: Wearing high heels shifts your body's center of gravity forward, causing your back to arch more than usual, leading to lower back pain.
Solution: Choose footwear that offers good arch support and cushioning. If you need to wear heels, choose lower heels and avoid wearing them for extended periods. Custom orthotics can also help in providing additional support.
6. Ignoring or Sleeping the Back Pain Away
Ignoring your back pain or thinking you can simply sleep it away can lead to chronic issues. While rest is essential, it is not a substitute for addressing the underlying causes of your pain.
Example: If you experience back pain after a long day at work, simply lying down and hoping it goes away without making any changes to your daily routine or seeking professional help can prolong your suffering.
Solution: If you experience any back pain or discomfort after an injury, consult a physical therapist immediately. Early intervention can prevent minor injuries from becoming chronic issues.
7. Ignoring Core Strength
Your core muscles, including the abdominal muscles, play a crucial role in supporting your spine. Weak core muscles can lead to poor posture and increased back pain.
Example: Without strong abdominal muscles to support the front of your body, the muscles in your back have to work harder to maintain balance and posture.
Solution: Incorporate core-strengthening exercises into your fitness routine. Planks, bridges, and abdominal crunches are effective exercises to build core strength. Consistency is key to seeing improvements.
8. Chronic Stress
Chronic stress can lead to muscle tension and pain, including back pain. When you're stressed, your body releases hormones that cause your muscles to tighten, which can lead to discomfort and pain in your back.
Example: Experiencing ongoing stress at work or in your personal life can cause your back muscles to remain tense, contributing to chronic pain.
Solution: Incorporate stress-relief techniques such as meditation, deep breathing exercises, and regular physical activity into your routine. Seeking help from a mental health professional can also be beneficial for managing chronic stress.
Conclusion
Back pain can be a debilitating problem, but it doesn't have to control your life. By identifying the habits that might be contributing to your pain, you can alleviate your discomfort and improve your overall quality of life. If you're struggling with back pain and need personalized care, consider consulting with a physical therapist in Cumming, Georgia.
At Apex Physical Therapy, we specialize in providing comprehensive, one-on-one care to help you become pain-free without medications or surgery. Our expert physical therapists will work with you to create a tailored treatment plan that addresses the root cause of your pain.
Don't let back pain hold you back any longer.
Contact Apex Physical Therapy today to book your free consultation and start your journey to a pain-free life. Keep browsing our website to learn more about our services and how we can help you achieve optimal health.
Reviews
"This was my first time trying physical therapy for lower back pain I had been experiencing. I received manual therapy and dry needling to help alleviate my pain and have felt awesome ever since! Everything was clean, the PT was professional, and I felt very comfortable during the entire experience. I will definitely be recommending Apex to anyone who needs physical therapy- the cash services are the best part!"
Meghan M.
"Best Physical Therapy experience that I have had over the years. Dr. Nathan Teter is extremely knowledgeable and professional. Making an appointment was easy and the website is very organized. The office was clean and always freshly sanitized. Provides great one-on-one PT and great care. Highly recommend!"
Abby S.
"Dr Teter is the best physical therapist I've ever had"
Sarah P.
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Apex Physical Therapy is the Most Trusted Physical Therapy Provider in Cumming.
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327 Dahlonega St., Building 1200, Cumming, GA 30040
Phone:
678-729-9696
Email:
nteter@apexptcumming.com