How many of you have web searched “preventing back pain”?
Yes, I thought so…
We’ve all heard and read about what can cause back pain; incorrect lifting, bad posture, sports injury… but did you know that you may be making a common mistake in your daily routine, that might be encouraging back pain?
What I’m about to tell you, might sound surprising but hear me out and I’ll explain why it can cause your back pain to worsen. I’ll also give you some tips on how to change it.
Right, so here we go…
I don’t mean like one of those fad diets! These are ways to manage your weight. However, I am more concerned about the reason you may seek out these weight loss alternatives.
Being overweight can have a great impact on your health AND your back pain. If you are overweight then you are putting extra pressure on your back.
An example of this can be shown where we store sugar. When we eat sugar, any energy that we don’t use from it, is stored on our back.
Another place that it can be stored, along with caffeine, is at your lower back, aka your love handles!
If you now think of all that excess weight being carried on your back from sugar and caffeine, is it surprising that a bad diet can lead to back pain?
To overcome this issue, try cutting down on the sugar, caffeine and processed foods and choose more natural foods. This could be chicken breasts, potatoes and vegetables.
Just remember, any energy you don’t use will be stored as fat and the areas in which you store fat include your biceps, hips and back.
Lack of exercise
specifically lack of flexibility exercises. Many people will be active by going for long walks, playing sports and going to the gym. Yet how many people actually put time aside to increase their flexibility, or even associate this with exercise?
Flexibility exercises always seem to be overlooked but they really shouldn’t be. Stretches before and after exercise can help with flexibility, however its main focus is to get rid of the lactic acid you have built up from exercise.
If you are someone who is noticing stiffness more frequently after exercise and stretches, then you will really benefit from yoga.
Yoga is a great exercise to add into your daily routine. Yoga may include stretches that you may already be familiar with, however yoga is so much more than a few stretches. Yoga helps you focus on your breathing, making you feel less stressed, can ease tension as the movements relax the muscles and it increases your flexibility.
Just because yoga isn’t as intense as a fast-paced game of tennis, does not mean that it’s not an intense workout for your muscles! I recommend to my clients to try yoga on a daily basis because of its amazing benefits – and I recommend you give it a try too!
How old did you say your mattress was?
When you actually think back to when you got your mattress, you’ll be surprised at actually how old it is!
How does an old mattress cause back pain you ask? It’s quite simple really. Although it may have been very supportive in the beginning, overtime the springs can wear and can ultimately not end up giving you the support you need.
Think of it like this:
You have a brand-new shirt that you really like. You wear it day in day out. After the first few washes it looks as good as new. However, after a while you notice that the more you wear it, the more the colors fade, the more the stitching comes apart, until ultimately, you need a new shirt.
Your mattress is the same. If perhaps you can’t go out and buy a new mattress today then another way to get great support is by the use of your pillows.
If you sleep on your side, place a pillow between your legs for extra support. This will help your hip joints as well as your lower back.
If you prefer to sleep on your back however, get a pillow or two and pop them under your feet. This changes the way your spine is positioned when you sleep, providing more support for your back.
And there you have it!
So, to summarize, having a healthy diet is more important than just getting the correct nutrients for your body. Maintaining a healthy weight helps ease any pressure to your joints and muscles. Your bed, as comfy as it may feel, might actually be causing you harm! Double check the date of when you got your mattress and including flexibility exercises, such as yoga, into your daily routine can make a great difference to your back pain. Just because its slow and calming, doesn’t mean it’s not a good workout for your body!
Not many people seem to notice these problems in their lifestyle and often ignore them because they don’t see how what they eat and what they sleep on, can have a big impact on their back pain. Let alone the type of exercise they do!
So please, don’t make the mistake that so many other people make and implement these into your daily routine today!
He went on to finish the University of Florida Physical Therapy Doctoral program. Following graduation, he practiced two years at Orthopedic and Sports Physical Therapy in Destin, FL, learning the complex philosophy of Primal Reflex Release Technique under Bob Seton. Before deciding to open his own practice, Dr. Berman furthered his education by practicing at Innovative Therapy Solutions in Jacksonville, FL, specializing in Functional Manual Therapy™ with Aaron Robles.
A lifelong resident of Naples, Jake opened the doors of Berman Physical Therapy is the very proud father of two dogs, Yeti (the office therapy dog!) and Brady. When he's not spending time with his dogs or his beautiful wife, Jenni, you can find Jake golfing or spending time outdoors.
Latest posts by Dr. Jake Berman (see all)
- 3 Things That Cause Back Pain That You Didn’t Know Until Now - March 30, 2019
- 5 Science-Backed Reasons Why You Should Spend More Time Outside - March 23, 2019
- Always Feeling Stressed? Here Are 5 Ways to Beat It - March 16, 2019