Many people complain of back pain after sitting for a long time or doing just a little overexertion. Young people are no exception. In such cases, it is helpful to strengthen the core muscles of the back and abdomen through regular exercise such as swimming, walking, or stretching. It is also important to correct habits that put strain on the back in daily life. Poor posture and lifestyle habits that accumulate over time can lead to back pain, making everyday activities difficult. What are some habits that cause back pain?

 

Sitting on the edge of a chair

 

Sitting on a chair without pushing your hips all the way in and just resting on the edge is not good for your back health. When you sit for a long time, the load increases by about 1.5 times compared to standing. This can cause back pain and put additional strain on the spine and pelvis, leading to various musculoskeletal disorders. You should also break the habit of crossing your legs.

 

Crossing your legs can twist your spine and pelvis, making you more prone to back pain and herniated discs. Therefore, when sitting, you should press your hips firmly against the back of the chair and straighten your back as if someone is pulling your crown upward. At this time, it is good to keep both soles of your feet on the ground to distribute some of your weight.

Lying face down to sleep

 

Sleeping on your stomach or side can cause lower back and neck pain. This is because it eliminates the natural S-shaped curve of the spine and twists the neck. When sleeping, it is best to lie flat with your eyes facing the ceiling. Using pillows under the neck and knees helps maintain proper spinal alignment.

 

Pillow height should be appropriately between 6 to 10 cm, not excessively high or low. This allows the neck to remain unbent and fully relaxed. However, patients with spinal stenosis (a condition where the spinal canal, the nerve passage in the center of the spine, narrows causing pain) are advised to sleep in a fetal position. Lying on your side and placing a pillow between your knees to naturally create a lumbar curve can help widen the spinal canal and alleviate symptoms.

 

Lifting heavy loads

 

Carrying heavy shopping bags or bags frequently can worsen back pain. When holding a heavy shopping bag in one hand, the shoulder on that side naturally lifts, causing the opposite side's back muscles to act as a lever to support the weight of the bag. Repeatedly experiencing this can lead to muscle fatigue, which may result in ligament injuries or lumbar sprains. Visually, it can cause uneven shoulder heights, spinal curvature, and tilting of the head.

 

In particular, middle-aged women should be cautious because aging weakens the spine and muscles, making even lifting heavy loads potentially harmful to the back. If you need to buy many items at the supermarket, it is recommended to use a wheeled cart instead of a shopping basket.

 

Sitting on a hard floor

 

Sitting on the floor instead of a chair is also not good for your back. When you sit on the floor for a long time and bend your back, your spine bears two to three times your body weight. Especially for patients who have experienced a herniated disc, the disc can shift backward, pressing on nerves and causing pain in the back and legs.

 

Sitting cross-legged on a hard floor can cause the pelvis to tilt excessively backward, which may lead to a flat back. When the back becomes flat, pressure concentrates on the lower spine, potentially causing pain. Sitting in a chair rather than on the floor is better for back health. If you must sit on the floor, use a floor chair with a backrest or lean against a wall.

 

===============

Proper posture in daily habits

It's an important part..

 

The posture you maintain during daily life.

Think about it one more time.