Banishing Back Pain: 8 Common Activities to Avoid for a Healthy Spine
Millions of people experience back pain worldwide, ranging from mild discomfort to debilitating agony, impacting even the simplest activities and overall well-being. While back pain can be caused by various factors, certain activities have been linked to it frequently.
By exploring the eight activities detailed in this article, you can gain a better understanding of how to prevent back pain. By following the recommendations provided, you can protect your spine and reduce the likelihood of experiencing back pain. Live a better life with less pain by taking the necessary precautions!
Activity 1: Lifting Heavy Objects
Lifting heavy objects improperly is one of the main common causes of back pain. When you lift a heavy object using improper techniques, such as bending at the waist or twisting while lifting, the movement puts excessive strain on your back muscles and spinal disc.
To lift heavy objects safely, follow these tips:
Keep your back straight while lifting and bend only at the knees
Hold the object close to your body
Lift using your leg muscles, not your back
Avoid twisting your body while lifting or carrying the object
In addition to safe lifting techniques, it is essential to strengthen your back muscles to prevent injuries. Incorporate exercises that target your back, such as planks, bridges, and rows, into your fitness routine.
It’s important to highlight that strengthening the core muscles, including the abdominal and pelvic muscles as well, can also be beneficial for providing stability, supporting your spine and preventing back pain.
Activity 2: Poor Posture While Sitting
Maintaining poor posture while sitting for extended periods can lead to back pain. Slouching or hunching forward puts undue stress on the spinal disc and muscles, leading to discomfort and potential long-term damage. To maintain good posture while sitting:
Sit with your back against the chair and your shoulders relaxed
Keep feet flat on floor or use a footrest
Knees should be bent at a 90-degree angle and lower than hips
Use a chair with good lumbar support or get a lumbar roll
Did you know that stretching exercises can also help alleviate back pain caused by poor posture?
That’s why we advise you to incorporate gentle stretching into your daily routine, with a focus on your back, shoulders, and neck muscles.
Examples of beneficial stretches include chin tucks, shoulder rolls and upper back stretches.
We stress that there is no perfect posture for sitting; however, we recommend changing your seating posture every 10 minutes or so to ensure optimal health for your spine.
Activity 3: Prolonged Sitting or Sedentary Lifestyle
A sedentary lifestyle characterized by prolonged sitting is a major contributor to back pain. Sitting for extended periods without breaks or movement can lead to muscle imbalances, reduced flexibility, and weakened core muscles.
It is crucial to incorporate regular movement and breaks into your daily routine to counteract the effects of prolonged sitting. Try the following strategies:
Take short breaks every 30 minutes to stand up, stretch, and walk around
Set reminders or use activity trackers to encourage movement throughout the day
Incorporate exercises such as walking, swimming or cycling into your lifestyle
Use a standing desk or an adjustable desk to alternate between sitting and standing (if possible)
Engaging in exercises and stretches that target the muscles weakened by prolonged sitting is also beneficial. Focus on exercises that strengthen the core, back and hip muscles, such as planks, bird-dogs and hip bridges.
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Activity 4: Incorrect Exercise Techniques
Engaging in exercise is essential for overall health and well-being, but using incorrect exercise techniques can lead to back pain and injuries. Improper exercise form, excessive weightlifting, or performing exercises beyond your current fitness level can strain your back muscles and spine.
To prevent exercise-related back pain:
Follow the tips and practice proper techniques for each exercise
Start practicing with light weights and gradually go up with the intensity as your strength improves
Avoid pushing yourself beyond your limits and believe in what your body is telling you
Warm up before exercising and cool down afterward to prepare your muscles and prevent strain
It’s important to practice exercises that specifically target the back, such as back extensions, lat pulldowns and rows. Incorporating strengthening exercises for the back muscles can help support your spine and can help prevent back pain. Additionally, exercising for overall body strength and flexibility, such as yoga and Pilates, can further help reduce back pain. Our strength and conditioning experts can guide you on the right exercise routine and pattern within the context of a gym. If you’re interested, book your class today at Physiowell Dubai!
Activity 5: Repetitive Motion and Overuse
Repetitive motion and overuse of certain muscles or body parts can lead to back pain. Jobs or activities that involve repetitive motions, such as lifting, twisting, or bending, can strain the back and increase the risk of injury. To minimize the impact of repetitive tasks on your back:
Take regular breaks and incorporate variety into your tasks to avoid prolonged repetitive movements.
Practice proper body mechanics while performing repetitive tasks, ensuring that you use your leg muscles and maintain a neutral spine.
Use assistive devices or ergonomic tools to reduce strain on your back and make tasks more efficient.
Engage in stretching exercises that target the muscles involved in repetitive motions, such as the hamstrings, hip flexors, and lower back.
Stretches like hamstring stretches, torso twists, and cat-cow stretches, can help relieve tension and decrease the risk of back pain related to repetitive motions.
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