1. Chained To Desk
Do you ever get or heard or realize that sitting puts 40% more pressure on your spine than standing?
Let's be honest: Maintaining proper posture is probably the last thing you're thinking about when under a major work deadline. And on a jam-packed day, regular stretching breaks may not seem like a wise way to spend your time. But skipping these habits may cause your back to suffer. That's because back muscles will weaken if you don't use them; inactive joints lose lubrication and age more quickly.
Now, forget that anti-inflammatory drugs or acetaminophen — these natural herbs and techniques curb inflammation and fight pain.
Sitting at a 135-degree angle can reduce compression of the discs in the spine, so lean back slightly every now and then. Do it when you take a phone call or a co-worker stops by to chat, Si nett recommends. Make sure your office chair supports the curve of your spine, Your lower back should be supported, and your head should be straight — not lurching forward — when you look at your computer screen. Get up and walk around for a couple of minutes every half hour — take trips to get water, use the bathroom, or grab papers off the printer.
2. At The Gym
Get moving to alleviate aches and pains and fix back pain faster.
New research shows that 40 percent of people become less active after back pain strikes — a strategy that's likely to delay healing or even make their condition worse.
Fix it: In fact, most sufferers would benefit from more exercise — particularly frequent walks, which ease stiffness, says spine surgeon Raj Rao, MD. For instant relief, he recommends stretching your hamstrings and hips. Moves like these will take some strain off your back
3. Healthiest Eater
Research shows that eating habits that are good for your heart, weight, and blood sugar are also good for your back. Finnish research found that people who suffered from back pain were more likely to have clogged arteries to the spine than healthy control subjects. Healthy circulation brings nutrients to the spine and removes waste, says Sinett. If this doesn't happen, inflammation can result, and inflammatory chemicals in the back can trigger nerves to send pain signals to the brain.
Fix it: A back-healthy diet is one that reduces inflammation, according to the The Truth About Back Pain. The book's plan advises avoiding excess caffeine and processed foods (read ingredient labels for the following: hydrogenated or partially hydrogenated oils, enriched wheat flour, words ending in -ose, and additives that end in -ates or -ites), and eating more whole grains, soy, nuts and seeds, protein (chicken, fish, lean meat), vegetables, and fruit.
4. Carrying Your Entire Life In Your Bag/Purse
Although you may wear your purse, backpack, or briefcase over your shoulder, it is the lower back that supports the upper body -- including any additional weight you carry.
5. High Heels
High heels and flip-flops both lead to foot instability, which can in turn affect your back.
High heels force you to arch your back, making your spinal muscles work harder. Backless shoes like sandals cause your feet to move from side to side, which distributes your body weight unevenly and can cause pain.
Fix it: You don't have to forgot trendy footwear — just don't walk long distances in them. Commute in comfy flats or supportive sneakers, and consider adding cushioning inserts to uncomfortable shoes. When Lehigh University researchers gave back-pain sufferers lightweight, flexible shoes with simple cushions, 80 percent reported significant relief within a year.
6. Veg Out Enough
It's not all in your head — chronic or acute stress can directly trigger back pain.
When you're under the gun, your whole body clenches up, including the muscles in your neck and back. But muscles that contract need to relax eventually.. If you're stressed all the time and those muscles stay tight, it can eventually cause major pain.
Fix it: Sometimes even just realizing that stress may be at the root of your pain can help. Then you can prioritize ways to calm down each day, be it through exercise, laughing with a friend or partner, reading a good book, etc. One particularly helpful therapy, research shows, is listening to music.
In an older Austrian study of 65 people who had herniated disks, researchers found that a combination of music and relaxation imagery significantly reduced lower-back pain. Everyone got standard medical care (painkillers, physical therapy), but half also listened to music and performed relaxation exercises every day. After 10 days, the music group reported less pain while climbing stairs, getting out of bed, and even sleeping. After 21 days, the music group's overall pain was more than 40% less than the non-music group. "Music helps reduce stress hormones and muscular tension," says researcher Franz Wendtner, a psychologist at the General Hospital of Salzburg.