Everyday we engage in actions that may lead to or cause back strain, soreness or achiness. What most of us do not realize is how most of our mundane everyday practices eventually take a toll on our back muscles and joints. Since back pain is one of the most common ailments facing millions of people across the world, here are some of the most common causes for back pain as well as some everyday tips to have you feeling better fast.
- Problem #1 Sitting Still – We all do it everyday. For most of us, it is inevitable to sit for an extended period of time at some point in the day, . Whether we are working at a desk job, sitting through a 4-hour plane flight, or even waiting in a doctor’s office (hopefully not that long in ours!), staying in one position for an extended period of time is taxing on the muscles of the body.
- Solution: Be sure to get up every hour or so and stretch out your muscles. Take a 2-3 minute break from sitting to stretch, stand and walk. Something as simple as this can increase blood flow to the muscles and allow you to maintain a relaxed, supportive posture throughout the day.
- Problem #2: Sleeping Wrong – Not getting a good nights rest can ruin your day. Not only can it make you irritable and drowsy the next day but it can also cause back pain and stiffness in your joints and muscles. Having a good mattress, sleeping in the right position and even the positioning your pillow correctly can have a tremendous effect on the outcome of your sleep. Sleeping on your belly can cause extra stress to your muscles and joints. Too much mattress flexibility will not keep your body in proper alignment, while too little flexibility does not allow support for the natural curves of your body.
- Solution: A research study in The Lancet (2003;362:1599–604) suggests, “A mattress of medium firmness improves pain and disability among patients with chronic non-specific low-back pain.” Be sure the firmness of your mattress is not too stiff but also not too soft. Find yourself a happy medium! You need to allow your body to have a degree of limited flexibility while resting. Instead of sleeping on your back or stomach, try sleeping on your side. This position will allow your spine to remain elongated and neutral. Make sure your pillow provides enough neck support to keep your head in line with your spine.
- Problem #3: Wearing High Heels – That’s right ladies! Toting around in those 4-inch stilettos and pumps are not doing much to help matters. High heels aggravate your lower back by forcing it into an abnormal posture and alignment. And it is definitely safe to say that they are downright destructive if you are already suffering from lower back pain.
- Solution: The use of all high heels may not always cause harm to everyone, however, you may want to do yourself a favor and avoid wearing those high-heeled shoes that cause or even worsen your back pain the day after wearing them. Switch up the wardrobe and go with some cute flats, swanky loafers or stylish combat boots instead!
- Problem #4: Technology Engagement – Computers, Smartphones and tablets, oh my! Let’s face it. We live in the Information Age (also referred to as The Digital or Computer Age). With the huge growth of social media and other online media consumption, many of us stay consumed with staying connected or engaged through the Internet. Whether we are using our Smartphone to check today’s weather and latest Facebook posts or sitting at our computer’s to do actually work, hunching over for hours on end with improper posture can end up taking a toll on our backs and necks and lead to spinal misalignment.
- Solution: Try bringing the device to eye-level instead of craning your neck, take breaks from engaging to stretch your neck and look away from the screen. Invest in a hands-free headset so you can avoid the risk of crooking your neck. Teach your kids these habits at an early age. If we are to continue to teach the next generation to embrace technology at such a young age and at such a fast pace, we must also teach them how to do so in a healthy and preventative manner.
- Problem #5: Your Bra – Once again ladies, this one is for you! You gain weight; you lose weight, and doing so causes the bust area to fluctuate in size and width. There are just some facts of life we cannot avoid and this is one of them. Having a bra with the correct support will aid your maintaining good back health and prevent straining muscles.
- Solution: Great news! There is a very simple fix – just get measured! It takes no more than a minute or two for someone to do your measurements. Doing so will save not only you time and money on buying an accurate and supportive bra, but it will also save your back muscles from unwanted strain or tension.
At McCray Chiropractic and Restoration Clinic we have a variety of chiropractic messages to choose from. For more information on our services or tips on how to maintain good spinal health, feel free to contact us directly at (304)-262-0700 or email us at info@mccraychiropractic.com
McCray Chiropractic & Health Restoration Clinic 