Did you know that about 80% of people will suffer from back pain? Sometimes, it’s obvious when you injure your back – whether you’re involved in an accident or simply feel something go wrong when lifting heavy objects. Back pain can sneak up on you through seemingly harmless motions. We’re diving into 8 sneaky reasons your back is hurting:
More Money, More Problems
Especially prevalent with men, storing a wallet in your back pocket is second nature. However, when seated, it causes your hips to be slightly angled and can throw your back’s position off—leading to pain.
Working (Too) Hard
Think of where your phone, printer, stapler, etc. sit on your desk at work. Is there something you grab for often that is ever so slightly out of reach? The repetitious leaning movement can misalign your back and move muscles improperly. Make sure your desk essentials are conveniently placed.
Often long drives are met with an inevitable groan. You spend most of the drive twisting and turning trying to get comfortable. The answer is in your seat position! Make sure your driver’s seat is angled so that it keeps your back upright and your hips at a 90-degree angle. Also, make sure to get out of your car every two or so hours to stretch and get your blood flowing.
Keeping You On Your Toes
While you may stretch your back in the morning or your hamstrings before a run, how often do you think about the flexibility in your big toe? Understandably, not very often. Experiencing decreased flexibility in your big toe and/or ankles can throw off your normal walking pattern. If your feet and ankles are stiff, then there may be too much movement or unbalanced movement in the lumbar spine.
Hips Don’t Lie
We know about Leg Day and Back Day at the gym, but what about Hip Day? A weakness of your hips can lead to straining low back muscles to compensate. Strengthen those hips by throwing a few sets of clam shells or leg lifts into your next leg day regimen.
While you’re tossing and turning at night, certain positions put the hips and/or low back in a bad position for hours at a time. The best positions for sleeping are on your back or side, making sure your pillows are properly set up to keep your neck neutral all night.
Shoes with proper arch support, rigidity, and the proper size help keep a normal walking pattern that can take the pressure off of your low back. Next time you’re shopping, make sure to check out this post by The Fitness Tribe ranking some of the best shoes for avoiding back pain or go to your local running store to get properly sized!
Mothers who deliver by C-section see increased side effects post-birth, as they are also recovering from major surgery. C-sections are performed by cutting through muscle groups that important in spinal stabilization. If that muscle is never retrained, the spine is often unstable which can move vertebrae and muscles out of place.
Back pain can be debilitating and make you feel that you’re on the sidelines of your own life. Hopefully, these tips and tricks help get you back on your feet. If you’d like more insight or help with your back pain, give one of our skilled physical therapists a call and get scheduled today!