Ouch! These Unhealthy Habits Might Be Causing Back Pain

The American Chiropractic reports that back pain is the main reason people miss workdays, with over 80% of Americans experiencing it at some point. Not all back pain requires medication; some cases might require you to change your sitting position, consume more vitamins, or empty your backpack. These bad habits might be contributing to your back pain.

Your Bag Is Too Heavy

A woman walks through a city while carrying a purse.
islandworks/Pixabay
BlendJet/Unsplash

Both purses and backpacks can harm your back if they're too heavy. Houston Neurosurgery and Spine explains that heavy bags skew your natural walk. The lack of proper weight distribution pressures your spine.

When people prop bags on one shoulder, such as a purse, the pain can be especially bad. Try alternating shoulders and limiting the weight in your bags.

ADVERTISEMENT

You Don't Exercise Regularly

ADVERTISEMENT
A woman practices crossfit at the gym.
ANDREAS SOLARO/AFP via Getty Images
ANDREAS SOLARO/AFP via Getty Images
ADVERTISEMENT

Although many people do not want to exercise with back pain, research shows that it can help. Exercise releases pain-relieving endorphins and stretches tense muscles.

ADVERTISEMENT

In 2004, scientists examined several studies on exercise and back pain. In most studies, exercise soothed back pain by 10% to 50%. Regular exercise might also prevent back pain.

ADVERTISEMENT

You Have Poor Posture While Sitting

ADVERTISEMENT
ADVERTISEMENT
A diagram shows the difference between incorrect and correct sitting posture.
shirin msv/Pinterest
shirin msv/Pinterest
ADVERTISEMENT

If you hunch your back or look downward while sitting, you're likely harming your back. This muscle strain can irritate your spine and shoulders.

ADVERTISEMENT

Orthopedic Atlanta recommends that you sit up straight with the help of a pillow for your lower back. Also, place your monitor at eye level so that you don't have to look down.

ADVERTISEMENT

You Wear The Wrong Shoes

ADVERTISEMENT
ADVERTISEMENT
A woman wears tall heels.
Christian Vierig/Getty Images
Christian Vierig/Getty Images
ADVERTISEMENT

Your shoes might be causing lower back pain. According to Kauvery Hospital, shoes usually absorb the shock on the heel. When shoes fail to do this, it sends that shock through your legs, pelvis, and lower back, creating pain.

ADVERTISEMENT

Heels are more likely to hurt your back, but so are old shoes and shoes with little support. If you need better shoes for your back, talk to a podiatrist.

ADVERTISEMENT

You're Not Getting Enough Vitamin D

ADVERTISEMENT
ADVERTISEMENT
Eggs and vitamin D tablets lie on a table.
BSIP/Universal Images Group via Getty Images
BSIP/Universal Images Group via Getty Images
ADVERTISEMENT

People with a vitamin D deficiency have a greater chance of feeling pain in their lower back, according to a 2005 study in The BMJ. Vitamin D helps your body absorb calcium, which strengthens your bones.

ADVERTISEMENT

Without this bone strength, you might experience joint pain. Staying in the sun for 15 minutes gives you vitamin D, along with eating fish, dairy, eggs, and cheese.

ADVERTISEMENT

You're Sleeping In The Wrong Position

ADVERTISEMENT
ADVERTISEMENT
A diagram shows how incorrect sleeping positions harm a woman's back.
Karen Schmidt/Pinterest
Pilar's Classroom/Pinterest
ADVERTISEMENT

Some sleeping positions can alleviate back pain. However, sleeping on your stomach might harm your back, according to Keck Medicine of the University of Southern California.

ADVERTISEMENT

Sleeping on your stomach turns your neck, which results in upper back pain. If your hip is in an odd position, that could also disturb your spine.

ADVERTISEMENT

You Bend, Twist, Or Strain Your Spine

ADVERTISEMENT
ADVERTISEMENT
A woman experiences back pain while leaning down to pick up books.
BSIP/Universal Images Group via Getty Images
BSIP/Universal Images Group via Getty Images
ADVERTISEMENT

Many people get lower back pain after bending over or turning their spine too rapidly. This pain either results from muscle exertion, a slipped disc, or former back issues.

ADVERTISEMENT

According to the University of Rochester Medical Center, you should bend at the knees and hips. This will move the strain away from the back.

ADVERTISEMENT

You Sit For Long Periods Of Time

ADVERTISEMENT
ADVERTISEMENT
A businessman appears stressed while working at his desk.
Getty Images
Getty Images
ADVERTISEMENT

People who sit for long periods (even a few hours) are more likely to get back pain. According to the Health Department of the University of California, Los Angeles, this results from extra strain on the neck, arms, legs, and spine.

ADVERTISEMENT

Researchers from Columbia University recommend standing from your desk every 30 minutes. Stretch, grab water, or walk around your office.

ADVERTISEMENT

You Sleep On An Outdated Mattress

ADVERTISEMENT
ADVERTISEMENT
A man carries a mattress out of a store.
Jeffrey Greenberg/Universal Images Group via Getty Images
Lucas Schifres/Getty Images
ADVERTISEMENT

You can get back pain from an old, sagging mattress. Most people need to replace their mattress every six to eight years, according to the National Sleep Foundation.

ADVERTISEMENT

If you wake up with an aching back, then you likely have an outdated mattress. Old mattresses tend to dent or swallow you up.

ADVERTISEMENT

You Lift Objects Incorrectly

ADVERTISEMENT
ADVERTISEMENT
An art piece portrays a delivery man carrying a box.
mohamed_hassan/Pixabay
mohamed_hassan/Pixabay
ADVERTISEMENT

If you lift heavy objects incorrectly, you might strain your back muscles or even slip a disc. To start, you should avoid lifting things that are too heavy for one person.

ADVERTISEMENT

Second, focus on your lifting posture. WebMD recommends keeping your back straight and bending at the knees. Tighten your stomach, and use your thigh muscles to lift.

ADVERTISEMENT

You Have A Poor Diet

ADVERTISEMENT
ADVERTISEMENT
A man digs into a double cheeseburger.
Joe Raedle/Getty Images
Matt Cardy/Getty Images
ADVERTISEMENT

Research has connected a poor diet to worse back pain. According to 2020 research in the Journal of Clinical Medicine found that people who eat few vegetables tended to have more back pain.

ADVERTISEMENT

The Center for Spine & Orthopedics says that B vitamins, vitamin C, and vitamin D can prevent back pain. Eat dark leafy greens, whole grains, fatty fish, and fresh fruits for these vitamins.

ADVERTISEMENT

You're Not Caring About Your Weight

ADVERTISEMENT
ADVERTISEMENT
A woman stands on a scale.
i yunmai/Unsplash
i yunmai/Unsplash
ADVERTISEMENT

According to a 2016 study in the scientific journal Medicine, people are more likely to suffer from back pain if they are overweight or obese. Orthopedic surgeon Tae M. Shin explains that this happens because of a shifted center of gravity.

ADVERTISEMENT

"Being overweight, especially in the mid-section, shifts your entire center of gravity forward and puts additional strain on your back muscles," Shin told Everyday Health. Maintain a healthy weight to avoid this pain.

ADVERTISEMENT

You're Not Supporting Your Legs While Lying Down

ADVERTISEMENT
ADVERTISEMENT
An illustration shows people people sleep with a pillow under or in between their knees to help their back.
ISMQ VN/Pinterest
ISMQ VN/Pinterest
ADVERTISEMENT

If you get back pain from lying on your back, you're not alone. This position places a lot of weight on your back.

ADVERTISEMENT

To displace some of this pressure, place a pillow under your knees. According to the National Sleep Foundation, this supports the spine's natural curve, which can help the body relax.

ADVERTISEMENT

You Don't Stretch

ADVERTISEMENT
ADVERTISEMENT
A woman does a yoga stretch on her mat.
BSIP/Universal Images Group via Getty Images
Universal Images Group via Getty Images
ADVERTISEMENT

Stretching occasionally can do wonders for back pain. Yoga is ideal, as it tackles both the muscles and stress. During a 2011 study, participants felt less pain after taking a weekly yoga class.

ADVERTISEMENT

Stretching soothes muscle tension around the spine and improves mobility. Even if you don't have persistent back pain, a few morning stretches will boost muscle health.

ADVERTISEMENT

You're Riding The Wrong Bike

ADVERTISEMENT
ADVERTISEMENT
A man rides a bike on a road overlooking the ocean.
Bryn Lennon/Getty Images
OLI SCARFF/AFP via Getty Images
ADVERTISEMENT

Have you ever experienced back pain after riding a bike? If so, your bike might be the incorrect fit, explains British Cycling.

ADVERTISEMENT

An awkwardly positioned bike seat can limit the amount of flexibility for your hips, arms, and legs, forcing your back to use all of its strength. Talk to your local bike shop to adjust your bike position.

ADVERTISEMENT

You Have Never Tried To Fix Chronic Stress

ADVERTISEMENT
ADVERTISEMENT
A stressed man presses his hand to his forehead.
Peggy_Marco/Pixabay
Peggy_Marco/Pixabay
ADVERTISEMENT

In 2021, a study in Scientific Reports reported that chronic stress can influence back pain, especially lower back pain. Stress tenses the muscles and worsens sleep, which can create back pain over time.

ADVERTISEMENT

Robert N. Jamison, an associate professor at the Departments of Anesthesia and Psychiatry in Brigham and Women's Hospital, says that stress and back pain are a feedback loop. Back pain causes more stress, which in turn creates more pain. If you have persistent lower back pain, try tackling stress.

ADVERTISEMENT

You're Not Working Your Core Muscles

ADVERTISEMENT
ADVERTISEMENT
jonathan-borba-0KGct860xWA-unsplash
Unsplash/Jonathan Borba
bruce mars/Unsplash
ADVERTISEMENT

While working out, don't ignore your core muscles, the ones in your stomach and legs. In 2019, researchers reported that people who exercise their "lower limb muscles" tend to have less back pain.

ADVERTISEMENT

Physical therapist Patti Mariano Kopasakis explains that core workouts can aid the lower back. They strengthen muscles on your sides and even those around your spine.

ADVERTISEMENT

You Eat Too Much Sugar

ADVERTISEMENT
ADVERTISEMENT
A woman bits into a donut.
Getty Images
Jaap Arriens/NurPhoto via Getty Images
ADVERTISEMENT

While overall diet might worsen back pain, sugar is one of the worst culprits. Research has linked high consumption of sugar to greater back pain, likely due to weight gain and insulin disturbance.

ADVERTISEMENT

In 2019, scientists from the University of Sydney discovered that diabetics have a 35% higher chance of experiencing lower back pain.

ADVERTISEMENT

You Haven't Quit Yet

ADVERTISEMENT
ADVERTISEMENT
A no smoking sign is seen.
Robert Alexander/Getty Images
Robert Alexander/Getty Images
ADVERTISEMENT

In 2014, researchers from Northwestern University noticed something about smokers: many of them had chronic back pain. Smoke triggers a part of the brain that lowers a person's resilience to back pain.

ADVERTISEMENT

According to the research, the only way to assuage this persistent back pain is to quit tobacco. Add that to the long list of health ailments connected with smoking.

ADVERTISEMENT

You're Not Eating Enough Calcium

ADVERTISEMENT
ADVERTISEMENT
A woman buys two gallons of milk from the grocery store.
Tim Boyle/Getty Images
Tim Boyle/Getty Images
ADVERTISEMENT

Have you ever heard about kids needing calcium for strong bones? This is also true for adults, says Dr. John Spallino of the Laser Spine Institute. Calcium deficiency weakens your bones, which can hinder your spine.

ADVERTISEMENT

Since calcium levels naturally decrease with age, you need to make sure that you're eating enough. Dairy products, soy, green leafy vegetables, and beans can provide this nutrient.