During the winter months when the body tends to curl up, many people complain of back pain. When the weather is cold, the body constricts blood vessels to preserve body heat and the autonomic nervous system's function decreases, which can lead to inadequate blood supply and muscle tension. The spinal joints and cartilage also contract, reducing flexibility and making pain more likely to occur. At such times, it is necessary to refrain from trivial habits that can worsen back pain. Especially for those suffering from arthritis or herniated discs, extra caution is required.

 

◇Habits that cause back pain▶Sedentary lifestyle

 

Sitting cross-legged on a hard floor can cause the pelvis to tilt excessively backward, leading to a straightened lower back. A straightened lower back concentrates pressure on the lower spinal area, making back pain more likely. Additionally, sitting on the floor for a long time and bending the back can result in the lower back bearing two to three times the body weight. Especially for individuals with a herniated disc, the disc can shift backward, compressing nerves and causing pain in the lower back and legs. It is recommended to sit on a chair whenever possible, and if sitting on the floor, it is better to use a chair with a backrest or sit close to a wall.

Sitting only at the edge of the chair

 

Even when sitting in a chair, it is not good to only sit on the edge without pushing the hips all the way in. When sitting for a long time, the load increases by about 1.5 times compared to standing. Additionally, the burden on the spine and pelvis becomes greater, making it easier to cause various musculoskeletal disorders. When sitting, the hips should be pressed firmly against the back of the chair, and the back should be kept straight as if feeling the need to straighten the spine. Both feet should touch the ground to help distribute some of the body weight.

 

Carrying a heavy shopping bag

 

For middle-aged women with weakened spine and muscles, even lifting heavy loads can cause significant impact on the lower back. Dr. Lee Jae-ik, an orthopedic surgeon at Yonsei Hanana Hospital, said, "When you carry a heavy shopping bag in one hand, your shoulder on that side naturally lifts, and the muscles on the opposite side of the lower back act as a lever to support the weight of the bag." If this situation persists for a long time, it can lead to muscle fatigue, lower back ligament injuries, and lumbar sprains. If you need to buy many items, it is better to use a wheeled cart rather than a shopping bag.

 

Lying face down to sleep

 

Sleeping on your stomach or side is not good for both the neck and the lower back. It causes the neck to twist and eliminates the natural S-shaped curve of the spine. When lying down, look at the ceiling and lie straight, supporting the neck and knees with pillows to maintain proper spinal alignment. Pillows should not exceed 10cm to prevent neck twisting and to allow sufficient relaxation. However, patients with spinal stenosis are advised to sleep in a fetal position. Lying on your side and placing a pillow between the knees to naturally create a curve in the lower back can help widen the spinal canal and improve symptoms.

 

Crossing legs

 

The habit of crossing legs can cause misalignment of the spine and pelvis, which are the body's main support structures, leading to pain. According to a research team from Sungkyunkwan University's Department of Sports Medicine, the spinal curvature angle in a group without the habit of crossing legs was 10.5 degrees, whereas in a group with the habit, it was 12.8 degrees. This can stimulate nerves and potentially cause conditions such as pelvic pain, lower back pain, herniated discs, and scoliosis. To break the habitual crossing of legs, placing a footrest under the desk and resting your feet on it while sitting is effective. Keeping the desk and chair as close as possible and using armrests to distribute the load through the arms can also help.

 

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It's not that I sleep lying face down, but...

Even if I sleep on my side, I feel discomfort in my lower back in the morning.

The leg was originally trembling or

I have a habit of not teasing.

That's a relief.