Back Pain? Here’s How to Break Your Bad Back Habits

If you’re like most people, you probably don’t think about your back until it starts to hurt. And by then, it’s often too late – bad habits have already set in and caused spinal damage. But it doesn’t have to be this way! In this blog post, we will discuss some common bad back habits and how to break them once and for all. Poor posture is one of the biggest culprits when it comes to bad backs, so make sure you are aware of your posture at all times. Follow these tips and you’ll be on your way to a healthy spine!

What’s Causing Your Back Pain?

Posture is one of the biggest factors when it comes to back pain. Slouching, hunching over a desk, or sitting for long periods of time can cause your spine to become misaligned and lead to pain. Poor posture puts extra strain on your spine and weakens muscles in your back – leading to chronic problems down the line.

Symptoms

Symptoms of lower back pain can come on suddenly or appear gradually. Sometimes, pain occurs after a specific event, such as bending to pick something up. Other times, you may not know what caused the pain.

Pain may be sharp or dull and achy, and it may radiate to your bottom or down the back of your legs (sciatica). If you strain your back during an activity, you may hear a “pop” when it happens. Pain is often worse in certain positions (like bending over) and gets better when you lie down.

Other symptoms of lower back pain include:

• Stiffness: It may be tough to move or straighten your back. Getting up from a seated position may take a while, and you might feel like you need to walk or stretch to loosen up. You may notice decreased range of motion.
• Posture problems: Many people with back pain find it hard to stand up straight. You may stand “crooked” or bent, with your torso off to the side rather than aligned with your spine. Your lower back may look flat instead of curved.
• Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably. Muscle spasms can cause extreme pain and make it difficult or impossible to stand, walk or move.

Breaking the Bad Habits

1. Increase physical activity:

Physical activity is essential for good back health – it strengthens your core and helps align the spine so that you can maintain proper posture. Try to incorporate some form of exercise into your daily routine, whether it’s walking, yoga or swimming. Regular low-impact exercises are particularly beneficial for those with back issues.

2. Be mindful of posture:

Whenever sitting or standing, always be aware of your posture and make sure you are sitting up straight. That means keeping the head up and the shoulders down – not hunched forward! If you find yourself slouching, take a break from whatever it is you’re doing and stretch or move around.

3. Invest in ergonomic furniture:

Ergonomic chairs, desks and other furniture can be a godsend for those with back problems. These pieces of furniture are designed to help you maintain proper posture while sitting or standing, which will help ward off back pain in the long run.

4. Stretch regularly:

Stretching the muscles in your back and neck can help keep them strong and flexible – two key factors for good spinal health. Aim to stretch at least once a day and make sure to target the muscles that support the spine, such as the core, lower back and neck.

Back Pain Treatment

No matter how hard you try, sometimes back pain is unavoidable. If your bad habits have led to chronic back pain, it’s important to seek treatment. Treatment for back pain can range from over-the-counter medications to physical therapy and even surgery. At Texas Spine and Sports Therapy Center, we offer the following treatments:

• Electrical stimulation to calm irritated or damage nerves
• Spinal alignment therapy to straighten out slipped vertebrae and relieve pressure on discs
• Recommendations for braces or other support appliances to protect the back during activities that put it at risk
• Steroid shots to reduce pain in one specific area
• Non-surgical decompression
• Laser treatments to reduce inflammation and promote tissue healing
• Active Release Therapy (ART)
• Pain management
• Orthopedic spine surgery
• Insurance-covered intradiscal injections of biologics for disc herniations