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7 Habits You Should Avoid To Keep Your Back Healthy!

By Dr. Nikita Toshi +2 more

There are numerous ways in which we hurt our spine and our backs with our habits. It could be the way we lift heavy objects, our postures or even the way we sleep. All these habits put a lot of stress on the back muscles and cause many aches and pains in various places. Take a look at some of the bad habits for your back that can be the leading cause of many posture problems.

1. Hunched

Many people, unconsciously, begin to sit in a hunched position. This is observed mostly in those who are in sedentary jobs. Done over a long period of time, it can change the spine’s curvature and cause damage to the discs between the vertebrae. Apart from causing a slipped disc, this habit can also lead to early arthritis. Get up from your desk every half an hour and stretch and flex the back and neck muscles.

Bad habits for your back

Try lifestyle changes for back pain relief.

2. Eating Inflammatory Foods

Eating too much junk food, high-calorie snacks and sweets can increase inflammation in the body and can lead to many back problems. They also cause weight gain which hurts the spine in the long run. Eat nutritious food that is high in fibre and essential vitamins and minerals. Make protein a regular part of your diet as it is good for the muscles. Try these anti-inflammatory foods.

3. Not Exercising

Not having exercises as a part of your routine can make you vulnerable to many back problems. Those who have weak abdominal and back muscles end up on the wrong side of back pain. Swimming, walking and bicycling are great workouts for your back. Read more on the 10 best exercises for lower back pain.

Poor sitting posture and workplace ergonomics over time can damage spinal structures and contribute to recurrent episodes of neck or back pain, always pay keen attention to your chair and any symptoms that may arise due to a poor posture.

Dr. Ashish Bajaj – M.B.B.S, M.D.

4. Sleeping Habits

The way you sleep has a telling effect on your back. Sleeping on the back is really bad for the back. If you already have lower back pain, this position would be increasing your problems. Also, make sure you have a firm mattress. It should provide support but must be soft enough to mould itself in the shape of your back.

Posture during sitting or standing is very important. One of the biggest posture mistakes people make while sitting involves slouching. This occurs when you lean backward too much while sitting in a chair. Sitting in this fashion increases tension on the muscles, which may lead to lower back pain.

Dr. M.G. Kartheeka, MBBS, MD

5. Insufficient Calcium and Vitamin D

Both calcium and vitamin D is needed to maintain a healthy spine. Having a deficiency of either of these can lead to major back problems. Incorporate dairy, leafy greens and nuts in your diet to meet your daily requirement of these two components.

Also Read: How to Fix Posture: Research-Based Strategies for Better Alignment

6. Smoking

Smoking constricts the blood supply to the vertebrae leading to back pain. Also, it leads to a weakened skeletal system due to hampering the body from metabolizing calcium in the body. This can cause osteoporosis. Those who smoke are thrice more likely to suffer from back pain. Read more on the health hazards of smoking cigarettes.

7. Wearing High Heels

Those who regularly wear high heels spoil the curvature of their back. This puts pressure on the lower back and can cause serious damage to the spine. High heels also lead to an altered posture.

All these daily habits must be ditched if you care about the health of your back. Just making small changes daily will lead to visible improvement in posture and back health.

Also Read: Benefits of Walking Backwards: Unveiling the Science Backed Advantages

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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