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Musculoskeletal pain will affect many individuals at some point during their lives. In the US, about 47% of the general population will have some experience with this kind of pain at some point in life. Up to 45% of these people will have long-term chronic conditions.
Around the world, there are over 1.7 billion people with musculoskeletal conditions. And lower back pain is recognized as the most likely type of musculoskeletal problem.
It is common knowledge that lifting heavy objects incorrectly is a common cause of back pain. Vehicular collisions, sporting injuries, and slips or falls can also cause back problems. But, could it be that your lifestyle is also to blame for your back problems?
Might your back pain be caused by your lifestyle?
As you have read above, sporting injuries can be a cause of back problems. However, exercise is important, and can help to strengthen certain muscles that support your spine.
But, some other lifestyle choices may be doing your back some harm. Coach Frank Marghella’s podcast discusses how many aspects of life can affect joint and muscle problems. And this includes certain lifestyle choices that might surprise you.
How can you alter your lifestyle to alleviate back problems?
Every year, millions of Americans decide that they make some healthy changes to their lives in the coming 12 months. Some New Year resolutions are related to changing careers or returning to school. Yet, many refer to health changes, including dieting. About 38% of adults in the US will have resolved to have better health in 2023, sadly the vast majority will fail.
With around 1 billion people in the world being obese, losing weight is a common goal. This resolution can help with back problems. Carrying extra weight puts strain on the spine, and this can cause lower back problems. So, one obvious lifestyle choice is to lose excess weight, and a chiropractor can help with nutrition and dietary advice.
Nonetheless, there are a few other things you could change about your lifestyle to help relieve or lower the risks of back problems.
Change your mattress
You may not see buying a new mattress as much of a lifestyle change but it will help you to rest and sleep better. When you sleep poorly, your body is unable to recover as quickly. Poor sleep patterns mean that certain compounds needed to reduce inflammation for instance can’t be made.
Choosing the right mattress means you will have better rest, and this can help your recovery from back problems. Sleep deprivation has been proven to be linked with chronic pain, and a good mattress can help to alleviate this.
Move around more
A very common recommendation for avoiding back problems is to be more mobile. Sitting for hours on end can put stress on your discs, even more than standing can. Simply, taking breaks from your work-based activities, or from the TV, to stretch your legs and back will help reduce the chance of a herniated disc.
Change how you exercise
While it is important to exercise, some practices may be doing you more harm than good. For example, American football or weightlifting may not be the best choice for anyone with musculoskeletal disorders.
However, there is some evidence that yoga helps with pain relief. This includes headaches, symptoms of fibromyalgia, and neck pain. Swimming is also a good exercise, with backstroke being suitable for those with some current back pain. Aquatic exercises such as walking underwater are good for strengthening back muscles too.
Cut out smoking and cut down on alcohol
It’s no mystery that smoking and drinking are harmful to your lungs, liver, and other organs. But, possibly you didn’t realize that they affect your bones’ health too.
Drinking heavily and smoking can affect bone density leading to osteoporosis, and susceptibility to fractures. Around 53 million people have osteoporosis or are at an increased risk of it currently. Changing this area of your lifestyle will lead to stronger bones and less chance of back problems.
Reduce stress levels
This is easier said than done perhaps, but reducing anxiety and stress can help avoid back problems.
Stress can cause tension headaches, leading to neck and back pain. There is evidence that chronic stress, that is long-term stress, can be a cause of musculoskeletal conditions in the neck and back.
Yoga, meditation, and relaxing baths can all help stress and anxiety to be reduced. Hopefully, leading to fewer back and neck problems in the future.
Summary
Most of these changes are fairly simple to make. Although willpower is needed to stop smoking, there are courses and help for smoking cessation. And if you find it hard to stick to a diet, then consult a nutritionist or chiropractor. If you have a healthy but interesting diet guide then you are far likelier to stick to it.
A chiropractor can also offer advice on which exercises are most suited to you, and they can advise on what may be causing your back problems in the first place, such as poor posture, or another underlying cause. A few changes in your lifestyle might be all that is needed for a healthier and stronger back.
