5 most common mistakes that cause back pain
You make the same mistakes on a regular basis
After more than 20 thousand patients visited our clinic, we noticed that the vast majority of patients make the same mistakes that cause pain and damage to the spine.
These are in most cases mistakes that most patients are aware that they must not and should not do, but they do them anyway, both out of laziness, and out of negligence towards their own body, and for some third reason that in most cases is not justified.
These mistakes with a little effort and attention are very easy to avoid, and if you manage to avoid them, you will have a healthy spine much longer through life, and even in the late years of your life.
1. You don't exercise regularly
This is definitely the No. 1 factor that causes your back pain and allows your spine to degenerate much earlier than it should otherwise.
Regular exercise provides the spine with significant benefits such as:
- stronger muscles allow significantly less strain on the spine itself
- stronger muscles mean that there is a much lower chance of " pinching” in the spine
- increased mobility of the spine reduces its chances of injury
- improved blood circulation increases the ability of spine regeneration
- endorphins are released which are the body's natural mechanism for reducing pain
2. You sit for a long time
The human body has evolved from the very beginning to move. Specifically, to escape from predators and to hunt that have allowed us to survive as a species for a very long period of time.
21. century techonology have allowed us to move very little, and in most cases we do jobs where we sit for a minimum of 8 hours a day.
Even here, the problem is not caused by the so-called "improper sitting" because it is actually a myth, but the primary problem here is that our bodies are not meant to be in the same position for a long time.
As a result, long-term sitting or keeping the body in the same position will lead to "stiffness", i.e. excessive tension of the muscles, which will react to the lack of movement and the constant position in which they are constantly.
If you work in an office or similar job, stand up for 30 seconds every 30 minutes and do some light stretching.
3.You improperly lift objects
This is certainly something you've heard countless times but you just don't stick to it because you're in a hurry or you are not concentrated at the moment that you lift the object.
When lifting a heavy object from the floor, if the object is not lifted from the legs but from the back, there is a high chance of spinal injury and this is also one of the most common ways of “pinching” in the lumbar spine.
Properly lifting objects from the floor is one of those things of habit that if you repeat enough times you will no longer know how to lift them improperly.
When lifting heavy objects from the floor, squat and lift them from your legs while keeping your back straight.
4. You sleep in a bad position
Very often we hear from our patients that their lower back started to hurt very badly right after they got out of bed.
The most common cause of this problem is an inadequate sleeping surface or an inadequate mattress that can put your spine in a very unfavorable position that will lead to significant pain when you wake up.
This is most often the fault of mattresses that are on the softer side because they place your spine in a bent position during the night and activate muscles that should be relaxed and rest while you sleep.
Invest in a firmer quality mattress that will keep your spine in a neutral position while you sleep.
5. You exercise incorrectly
You began to exercise without any foreknowledge of the human body and exercise techniques.
This can be almost as bad as not exercising because you will hurt yourself very fast with improper exercise.
More complex exercises such as deadlifts, squats, bench presses and the like need to be performed correctly before you start using heavier loads.
If you have no previous training experience, hire a professional kinesiologist for the first few months of training.
How to correct mistakes?
1. Start exercising regularly as soon as possible to have a healthy spine even in late old age!
2. If you work in an office or similar job, stand up for 30 seconds every 30 minutes and do some light stretching.
3. When lifting heavy objects from the floor, squat and lift them from your legs while keeping your back straight.
4. Invest in a firmer quality mattress that will keep your spine in a neutral position while you sleep.
5. If you have no previous training experience, hire a professional kinesiologist for the first few months of training.
What if there is serious pain?
When you have these symptoms, you should contact a physical therapist as soon as possible.:
- Pain in the spine that restricts normal movement
- Pain in the spine does not go away for more than a few weeks
- You cannot bend normally
- Daily activities are a problem for you.
- You have started to have tingling, pain and/or weakness in your legs
5 things to do before visiting a physical therapist (Croatian language)
Find out what you need to do before a first visit to a physical therapist. Carrying out these steps will enable you to have more successful and faster rehabilitation process!