There are a number of patients with back pain in the waiting room of doctors than any other condition rather than common cold. Being the fifth most common for people to get hospitalized, it is the third most common cause for a surgery. Including sleep and sex, 56% of people with lower back pain says that the symptoms disrupt their daily routine.
Here, the top mistakes that may be causing you back pain and how to correct them:
You have a long commute.
Your chest muscles can get tighten if you’re hunching over a steering wheel for a longer period which will cause your shoulders to get round. Flump posture can destroy energy and make you feel heavier. The number one complaint of the patients is back pain and the doctors advise them to consider about their driving posture.
Fix it: Make sure to maintain a 90-degree angle while sitting, sit closer to the wheel so you will not have to stretch much. By extending your leg, you’re putting your back in a compromised position and many people don’t even perceive it while doing it.
You’re a desk jockey.
You should know that sitting puts 40% more pressure on your spine than standing! And to be honest, sitting in a proper posture is almost the last thing you will be considering about when you’re working under the deadlines. On top of it, it becomes really difficult on a jam-packed day to take regular breaks between your work time.
Fix it: To reduce the compression of discs in the spine, sit at a 135-degree angle, and slightly lean back every now and then. Ensure that your chair supports the curve of your spine. Your lower should be supported and the head should be in a straight position. Make sure not to lurch it forward when you look at your screen. Take a walk in every couple minutes like every half hour, use the bathroom, take small trips to get water or coffee, grab papers from the printer etc.
Your mattress is really old.
A good mattress will last about 9 to 10 years, suggests the National Sleep Foundation. And consider replacing the mattress every 5 to 7 years if you’re having any disturbance in sleep or your back throbs.
Fix it: While replacing your mattress pick the one that is not too hard or too squishy. Mattresses which are very firm can increase pressure on your spine and increase the pain. According to a study at Oklahoma State University, the people who replaced their mattress after 5 years had better sleep and less back pain.
Your bike isn’t quite right.
If you regularly get a sore back after a leisurely bike ride then you may in need of adjusting your equipment. Anywhere between 30 to 70%, the bike riders experience some form of the back pain, suggest Jennifer Chu, MD, and an associate professor of the rehabilitation medicine at the University of Pennsylvania. And You don’t have to give up on this great pleasure of riding, instead, you need to ensure that your bike is properly fitted for your use.
Fix it: The bar should be about 1 to 2 inches from your crotch while you straddle the road or hybrid bike. And allow 3 to 6 inches on mountain bikes. Talking about the seat height, your down leg should be fully extended during the heel of that foot is on the pedal in the position of 6 o’clock.
You watch too much TV.
Sitting in front of your TV for hours and hours every day will not make your back very happy. A study of teens suggests that those who sit in front of computer or TV for 15 hours a week or more than that were three times more likely to have a lower-back pain as their more active counterparts. An average American teen watches TV for three hours a day.
Fix it: Limit yourself from watching TV, instead of just surfing through random channels for hours watch the shows you really want to. Try to take a walk or stretch out during the commercials to prevent your muscle strain from sitting idle for too long.