To relieve back pain, start by fixing this thing you do every day.

Many people complain of back pain after even the slightest strain, such as prolonged sitting at work. Young people are no exception. In these cases, strengthening the core muscles of the back and abdomen through regular exercise, such as swimming, walking, and stretching, is helpful. It's also important to address habits that strain the back. Poor posture and lifestyle habits can persist, leading to back pain that can make daily life difficult. What habits can cause back pain?

 

◇Sit on the edge of a chair

 

When sitting on a chair, if you don't push your buttocks all the way in and just sit on the edge, it is not good for your back health. This is because prolonged sitting places a load approximately 1.5 times greater than standing. This can lead to back pain and increased strain on the spine and pelvis, potentially leading to various musculoskeletal disorders. Crossing your legs is also a habit you should avoid.

 

Crossing your legs can cause your spine and pelvis to become misaligned, which can lead to back pain and herniated discs. It's easy to get slouched. Therefore, when sitting, keep your buttocks firmly against the back of the chair and straighten your back as if someone is pulling the crown of your head. It's best to keep the soles of both feet on the floor to distribute some of your weight.

◇Sleeping face down

 

Sleeping on your stomach or side can cause back and neck pain. This is because it disrupts the natural S-curve of the spine and causes the neck to bend. When lying down, it's best to lie upright, facing the ceiling. Placing a pillow under your neck and knees will help maintain proper spinal alignment.

 

A pillow height of 6-10cm is ideal, not too high or too low. This allows the neck to relax sufficiently without bending. However, patients with spinal stenosis (a condition that causes pain due to the narrowing of the spinal canal, the nerve passageway in the center of the spine) may benefit from sleeping in the "shrimp" position. Lying on your side and placing a pillow between your knees to create a natural curve in your lower back can help widen the spinal canal and alleviate symptoms.

 

◇Lifting heavy loads

 

Frequently carrying heavy shopping bags or bags can also worsen back pain. When you carry a heavy shopping bag with one hand, the shoulder on the other side unconsciously rises, and the muscles on the opposite side act as a lever to support the weight of the bag. If this happens frequently, the muscles can become fatigued, leading to ligament damage and lumbar sprains. Even external problems can occur, such as different shoulder heights, a curved spine, and tilted head.

 

Middle-aged women, in particular, should be cautious, as even lifting heavy loads can put a significant strain on their lower backs, as their spine and muscles weaken with aging. If you need to buy a lot of items at the supermarket, it's recommended to use a wheeled cart rather than a shopping basket.

 

◇Sitting on a hard floor

 

Sitting on the floor instead of a chair is also bad for your back. Sitting on the floor for long periods of time with your back bent can cause your back to experience a load two to three times your body weight. Especially for patients with a herniated disc, the disc can slip backwards, putting pressure on the nerves and causing pain in the lower back and legs.

 

also Doing cross-legged sit-ups on a hard floor can cause your pelvis to fall back more than necessary, which can also lead to a flat back. You can. A straight back can cause pain as stress is concentrated in the area below the lumbar vertebrae. A standing lifestyle, such as sitting in a chair rather than sitting, is better for your back health. If you must sit on the floor, use a chair with a backrest or lean against a wall.

 

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Correct posture in daily life

That's an important part...

 

Posture in everyday life.

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