Habits that worsen back pain😱😱... Solutions?🤔🤔

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 lower back pain

Seated 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 area below the lumbar vertebrae, which can easily cause lower back pain. Additionally, sitting on the floor for a long time and bending the back can result in the lower back bearing 2 to 3 times the body's weight. Especially for people 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 floor chair with a backrest or sit close to a wall.

 

▶ Sitting on the edge of the chair = When sitting, many people do not push their hips all the way back into the chair and only sit on the edge, which is not good. As sitting time increases, the load on the body is about 1.5 times greater than when standing. Additionally, the burden on the spine and pelvis increases, making it easier to develop 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 heavy shopping bags = For middle-aged women with weakened spine and muscles, lifting heavy loads can cause significant impact on the lower back. Dr. Jin-ho Lee, an orthopedic surgeon at Yonsei Han Hospital, said, "When you hold a heavy shopping bag in one hand, your shoulder on that side unconsciously rises, and the muscles on the opposite side of the lower back act as a lever to support the weight of the bag." If this 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.

 

▶Sleeping face down = Sleeping face down or lying on your side is not good for both the neck and the lower back. It causes the neck to twist and eliminates the natural S-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, for patients with spinal stenosis, sleeping in a fetal position is recommended. 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 distort the spine and pelvis, which are the body's central support, 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 cause conditions such as pelvic pain, lower back pain, herniated discs, and scoliosis. To break the habitual habit of crossing legs, it is effective to place a footrest under the desk and rest your feet on it when sitting. Keeping the desk and chair as close as possible and using armrests to distribute the load through the arms can also help.

 

◇Half-body bath, core muscle exercises, and others help relieve pain

When experiencing lower back pain, half-body baths can be helpful. They promote blood circulation and effectively relax the joints and muscles. Soak the affected area in water slightly warmer than body temperature, around 37-39°C, for about 20-30 minutes. However, hypertensive patients should be cautious, as increased blood circulation can raise blood pressure. Keeping the spine warm in everyday life is also a way to alleviate pain. Avoid wearing clothes that expose the lower back and abdomen, and cover the area with a blanket or similar to raise the spine temperature and reduce pain.

 

Prevention of back pain is best achieved through consistent exercise that strengthens the core muscles of the back and abdomen. Typical core exercises include the 'bridge,' where you lie flat on the ground and lift your hips, and the 'plank,' where you support your body with your elbows and toes. According to a study published in the Korean Journal of Physical Therapy, performing planks three times a week for four weeks reduced abdominal thickness, which in turn decreased the Oswestry Disability Index in patients with back pain. However, caution is advised for the elderly, individuals with spinal or disc conditions, or those with weak abdominal muscles, as they may strain their back if the exercise is too strenuous. Director Jin-ho Lee stated, "Aquatic exercises such as walking, indoor cycling, and swimming are also good because they not only develop back muscles but also reduce body fat, thereby decreasing the load on the back."

 

 

🌈🌈🌈🌈🌈

Half-body baths are effective for back pain, and above all,

Prevention of back pain through consistent exercise for the back and

Strengthening the core muscles of the abdomen is important~^^

We all exercise regularly, so everyone is healthy.

I believe you are doing well♡