Back pain is a common problem. In fact, it’s been estimated that 80% of the working population will experience back pain at one point in their lives. What makes this statistic even more troubling is that back pain can be debilitating and chronic if left untreated. Negative consequences may include loss of productivity, inability to sleep properly, depression and anxiety, and an overall decrease in quality of life. Fortunately there are some easy ways you can reduce your chances of experiencing long-term back problems while improving your physical health as well!
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Avoid Sitting Too Long
Sitting for extended periods of time is one of the worst things you can do for your back. When you’re seated, your spine is in a flexed position, which puts unnecessary stress on your vertebrae and discs. Try to break up long periods of sitting by getting up and moving around every 30 minutes or so. Taking regular breaks will also help improve your focus and productivity.
Take Steps to Reduce Stress
Unsurprisingly, stress can have a major impact on your back health. When you experience high levels of stress, it causes your body to produce cortisol, which is a hormone that breaks down muscle tissue. This shift in hormones also has the potential to lead to feelings of depression and anxiety.
If you are experiencing particularly high levels of stress, make sure you take steps to manage it better. Such as exercising regularly or talking with someone about what’s bothering you at work or home. Exercise is one of your best options if feel that there’s too much stress in your life because it releases endorphins, which are chemicals that help reduce feelings of anxiety and depression.
Don’t Lift Heavy Objects
One common mistake people make is lifting heavy objects improperly. This can lead to serious pain down the road if you don’t take the necessary precautions first, so pay attention to what you’re doing. Never bend at your waist when lifting something heavy, as this puts unnecessary pressure on your spine. Always lift with your knees bent by using proper form to receive the object properly before standing up straight again.
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Sleep Well
When you don’t get enough sleep, it can cause or worsen certain negative conditions like high blood pressure, diabetes, anxiety, and depression. It’s also important to maintain good sleeping habits if you are experiencing ongoing pain from back problems.
It may help improve overall back health by allowing the muscles to heal better while you’re resting. This means avoiding caffeine before bedtime and not consuming any foods that you know are going to give you heartburn.
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