Habits That Are Causing Your Back Pain

Five Habits That Strain Your Back

1. Sitting off balance. If you cross your legs or lean to the side while you relax, you could be worsening your back pain. Also, men in particular frequently carry a wallet in their back pocket, ensuring that the hips and spine are tilted every time they sit down throughout the day.
   
   Always take a moment to align your posture when you sit down. Ensure that you have proper support for your feet and lower back, and carry essential items in a front or side pocket instead.
   
   
2. Not being active enough. A sedentary lifestyle causes your muscles to weaken, leaving your spine without adequate support from your core muscles. Your posture while sitting is likely to strain your back as well.
   
   
   You can alleviate this by adding simple exercises throughout your day. If you're not ready to start a whole new exercise routine, commit to taking a walk through your neighborhood or stretching for 5-10 minutes in your office or living room.
   
   
3. Slouching or bending the back. Many of us have poor posture that puts excessive strain on the spine and back muscles.
   
   Take some time throughout the day to consciously relax your shoulders and pull them back. Ensure that you're standing as straight as possible, like a string is being pulled from your center of gravity straight up through the top of your head.
   
   
4. Sleeping in stressful positions. Most people look forward to sleeping as one of the least stressful parts of the day, but your sleeping position can definitely put stress on your back if you’re not supported properly.
   
   Place a pillow under the knees for back sleeping, between the knees for side sleeping, and under the hips for stomach sleeping. If you're a stomach sleeper, consider sleeping in a different position as this is the most stressful of them all.
   
   
5. Skipping core muscle workouts. If you're an active person, don't let your core strength fall behind. These are the most important muscles that support your spine.
   
   Don't just stick to crunches or situps--make sure you have a solid range of activities to build core strength throughout the front, back, and sides.