8 horrible things you do to your back every day!

Have back pain? Here are some everyday activities that could be a culprit.

By: Pavitra Sampath | | Updated: August 11, 2015 10:52 am

Slipped disc is a condition where the intervertebral discs (soft cartilaginous material between each of the bones in your spine) slips out of its position and causes a lot of pain and discomfort. But if you thought it was a condition only the senior citizens had, think again. The occurrence of slipped disc among various age groups is quite high and it’s time you paid attention to the everyday activities that lead to this problem. We spoke to Dr Suraj Bafna (P.T), Senior Spine Specialist, Qi Spine Clinic, and he tells you about the nine everyday activities that can put you at risk of suffering from this condition.

Problem #1: Poor posture

What you are doing wrong

When you sit and slouch, you are exerting anywhere between 200 to 250 kilogrammes of pressure on your spine. Done repeatedly this is extremely detrimental for your spine’s health.

Another common mistake is sustained sitting — where you sit for long hours without any movement like getting up and walking. Since your intervertebral discs do not have any blood supply and the only form of food (so to speak) they get is through movement, sustained sitting is extremely harmful for their well being and often leads to back pain. You may also like to read about the 5 ways bad posture can make you unhealthy.

How you can correct it

By simply sitting up and straight (in the correct posture) you effectively reduce the load on your spine from 200 kilogrammes to 40 kilogrammes.

Also make sure when you are sitting, your hips are properly pushed back, your feet are well supported on the floor and you have adequate back support.

Get up every one hour and walk around. Even doing some simple stretching exercises at your desk can help maintain the health of your spine.

Problem #2: Muscle weakness

What you are doing wrong

The function of your core muscle is to support your spine. When these muscles aren’t strong enough, the entire weight and pressure of all your movements are taken by your spine and intervertebral discs.

Apart from that, doing high intensity workouts that require you to lift heavy weights (like performing the deadlift) without adequate core muscle strength and tone can have disastrous effects on your spine, leading to slipped disc.

How you can correct it

Before you start any form of exercise, always get yourself checked out for muscle tone and strength. Another important aspect of this is that if you want to move on to more intensive workouts make sure you gradually build muscle strength and then proceed with caution.

Apart from that, performing simple yoga poses or core strengthening muscle exercises also helps. Here are some simple yoga exercises for core strengthening.

Problem #3: Too much bending/ lifting

What you are doing wrong

This includes activities that require repeated bending and lifting. For instance if your job requires you to do so, if you have drawers or cupboards placed close to the floor where you need to bend and lift things or if you have just had a baby and need to care for him/her.

This constant bending to pick up things is the worst thing for your spine. When a person bends obliquely, from the waist and lifts something, the discs bulge backwards due to compression from the front. Done constantly over a period can lead to slipped disc.

What you can do about it

When you bend, avoid doing it from your waist and bend your knees instead. This distributes the pressure on your spine.

Pregnant women should get pre-natal and anti-natal physiotherapy to help strengthen their back for the onslaught that childbirth brings. Here are expert tips to deal with lower back pain after pregnancy.

Problem #4: Stress

What you are doing wrong

Not directly related to slipped disc, stress has been known to worsen back pain, which can eventually lead to slipped disc.

What you can do about it

The only way to deal with this kind of back pain is to take the time out to de-stress regularly. Practising meditation, yoga or even exercising regularly can help keep your stress levels in check. Here are some expert tips to beat stress.

Problem #5: Sleeping posture

What you are doing wrong

The posture you sleep in, the mattress and pillow you use, can all lead to back pain and slipped disc. The wrong sleeping postures can put a large amount of sustained pressure on your spine that is extremely harmful and can lead to slipped disc and back pain.

What you can do about it

The best position to sleep in is on your side, with a pillow between your legs to stabilise your hips. Apart from that using a firm mattress that conforms to your body’s shape and a pillow that supports your neck is essential. You may also like to read about the best sleeping posture for your health.

Problem #6: Smoking

What you are doing wrong

Smoking has a number of ill effects on your body. Not only does it hinder the proper absorption of calcium by your bones, but it also increases the rate of bone loss and hinders the healing process. So if you already have a back related ailment, then smoking will slow down the healing process and may even render the treatment useless. You may also like to read about the 25 things that smoking does in your body.

What you can do about it

Quitting is your only way out. Here are some tips to help you quit smoking.

Problem #7: Obesity

What you are doing wrong

Obesity or being overweight puts a lot more pressure on your bones than they are meant to carry. Especially, if you have a big belly (mid-section belly fat), this makes you lean backwards and curve your spine unnaturally. This is extremely harmful to your backbone, making you prone to suffering from back pain and slipped disc.

What you can do about it

Losing weight gradually and in a healthy way is the best way to take the pressure off your back. Starting with just becoming more physically active and more aware about what you eat is a good way to start. Once you see the kilos fall off, move on to more intense exercises. You may also like to read about these 25 ways to lose weight at home.

Problem #8: The meals you eat

What you are doing wrong

Eating foods lacking in essential vitamins is quite common these days, essentially vitamin B3 and B12. Vitamin B12 helps in the transmission of signals between nerves and vitamin B3 helps mitigate the absorption of calcium by the body.

What you can do

Planning and eating foods rich in vitamin B3 and B12. For instance cereals, eggs, seafood and meat are great sources of vitamin B3 and vitamin B12. You may also like to read about the common food sources of vitamin B12.

Image source: Shutterstock

Published: August 11, 2015 10:47 am | Updated:August 11, 2015 10:52 am

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