LIFESTYLE
7 Things You Are Doing That You Probably Didn't Know Are Messing Up Your Back
Spinal degeneration or wear-and-tear is a normal process that happens as we age, but it is not just a condition that affects "old people". According to Prevention.com, back pain is a problem that sends more people to the doctor’s than any condition besides the normal cough and flu.
In this day and age, people are just too busy working and living their daily lives that they tend to dismiss certain habits that can cost them their health and well-being, including bad habits leading to pain and discomfort in the back that most of us don’t even realise.

1) Sitting for too long

The average working adult spends up to eight hours or more a day sitting at their desk. So, if we hold this working posture for long hours, it will be only a matter of time before we start feeling pain or discomfort in the lower back, neck and shoulders.
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Tip: Keep a mental note to reduce the time spent at your desk (we don’t mean not doing work). Try to take breaks every 45 minutes to one hour. Go for washroom break, take a short breather outside for some fresh air and stretch your back, just to reset your posture.
Not everyone is fortunate (or rich) enough to have a study at home, equipped with a sturdy work table and ergonomic desk chair. So, if you’re one of the lucky ones who get to work from home, it basically means working in bed or on the couch with your laptop literally slapped on your laps.
2) Unsupported sitting

However, unsupported sitting actually causes your spine to twist in a bad way, ultimately leading to muscle strains and sore back.
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Tip: Invest in a good ergonomic chair and work desk at home, or at the very least, work from the dining table. Don’t take the function of laptops too literally.
It has been said that sleeping on your stomach can reduce snoring and some cases of sleep apnea, a common disorder in which the person stops breathing for a brief moment or take short breaths while sleeping. But that is probably the only thing that is good about sleeping on your stomach.
3) Sleeping on your stomach

“This sleeping position flattens the natural curvature of the spine and will very likely cause neck strains from looking one way all night long”, Dr. Brenda explained.

Tip: If you suffer from constant snoring or sleep apnea, try to reduce sleeping on your tummy. There are many other methods out there that can help cure your problems, but curing back problems is not as easy. If you’re not a snorer, then just avoid sleeping on your stomach altogether!
While we’re still on the topic of sleeping, ever thought about the last time you replaced your mattress? Can you even recall when you first bought it? If you don’t, your back might be in trouble.
4) Sleeping on old mattress

We don’t mean changing a new mattress every six months like how you would a toothbrush. A good mattress can actually last up to 10 years. But it is better to consider replacing your royal bed every five to seven years, especially if you find yourself not sleeping well or your back is starting to hurt.

5) Heavy bags

A stuffed bag can cause back damage that is almost equivalent to a sports injury because your shoulders become imbalanced and your body would have to support that weight. Seriously, you’d be surprise how much damage those few packets of tissue and the millions of receipts in your handbag can bring!

6) Driving long hours

Tip: The next time you drive, sit in a 90-degree angle closer to the steering wheel to avoid overstretching. Also, pull your seat slightly closer so that your legs are bent slightly. It may be difficult to get used to in the beginning, but your spine will thank you sooner or later.
If you have a friend who loves helping others to crack their backs just like those videos you see online, or if you’re one of those people, it is high time you stop doing that.
7) Cracking your own back

According to Dr. Brenda, this habit decreases the stability of your back and reinforces the imbalance between the free moving joints and the restricted joints. In time, this can produce a vicious cycle of returning pain and discomfort in your spine.
Tip: It’s pretty straightforward: don’t crack your own back!
Nevertheless, exercising is a good start to help reduce spinal problems. Contrary to popular belief, working out actually helps those who suffer from back pains heal faster. For example, frequent walks can ease stiffness in your back.

Of course, you should pay a visit to the physician or chiropractor for more professional help and don’t ever attempt treating your own problems!
In case you’re not familiar with chiropractic care, according to Dr. Brenda, this practice treats the musculoskeletal and nervous systems “based on the knowledge that tension and misalignments of the spine can interfere with the flow of information throughout your body”, which in turn causes negative effects on your health and well-being.
What does a chiropractor do?

And so, what a chiropractor does is help improve your posture, function and help you cope better with daily stresses. Dr. Brenda also shared that many people were happy to report back citing relief from neck and back pain, sciatica (the largest nerve in the body), disc and nerve-related issues, poor posture, and headaches after chiropractic adjustments.
At your first visit, the chiropractor would evaluate your spine through observation as well as specific orthopaedic and neurological testing. The chiropractor will then discuss possible methods to help you manage your issue whether at home or work.
“The chiropractic adjustment with me involves work with your muscles, the use of specific chiropractic tools and protocols, spinal manipulation and some recommendations for exercises you can work through at home,” Dr. Brenda said.
Chiropractic care may not be the most ideal treatment for everybody as the situation varies from person to person. But it is extremely crucial to take good care of your spine because it supports our weight, holds us upright, allows movements in our body, and most importantly, protects our spinal cord and nerves.
So guys, please take good care of your back as much as you can!
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