1) Excessive Sitting
Between commuting and office work, the average person sits for at least 8 hours per day. Though sitting for long periods of time may be hard to avoid, it may be taking its toll on your back.
It is very important to get up at least once every 2 hours. Try taking a walk around the block or knock out some work while standing. If you spend a lot of time in your car, be sure to make a stop every now and again to reset your muscles.
Limbering your muscles up is a great way to relieve back pain. Make it a habit to stretch out your muscles a few times throughout the day. A stretch as simple as reaching down to touch your toes for 30 seconds can go a long way.
Another important thing to keep in mind is maintaining a good posture. Here are a few key things to keep an eye on:
- Keep your head and shoulders upright with your feet on the ground.
- Make sure your back is always supported.
- The chair should never press on the back of your knees.
3) Irregular exercise
A lack of core strength in your stomach and back muscles can often be a direct catalyst of back pain.You can protect your back against pain by keeping up with an active routine whether it’s by going to the gym or by playing sports. This will contribute to strengthening and stabilizing your back.
Try this quick and easy exercise: The Superman Pose
- First lie down on your stomach with your arms and legs stretched out, as if you were superman flying through the air.
- Then raise your right arm up, until it is level with your shoulder, and simultaneously lift your left leg up as you exhale.
- Hold this position as long as you can and then slowly lower your leg.
If you would like to make it more challenging, try starting on your hands and knees rather than on your stomach.
4) Back Injuries – Poor Lifting Techniques
Since most back injuries occur as a result of attempting to move a heavy object, it is very important to practice proper lifting techniques. First, bend your knees, then grasp the object, and finally stand back up by straightening your knees. You want to avoid bending at your waist as that places strain on the lower back.