The lower back is a critical part of the human body, connecting various upper and lower regions. It can become susceptible to numerous issues without proper care and maintenance, especially as you age. Persistent back pain can be extremely distressing, making it essential to take proactive steps in maintaining lower back health.
5 habits that could be harming your lower back
Are you guilty of any of these bad habits? If you want to avoid conditions like herniated discs or muscle strain, consider changing these habits sooner rather than later.
1. Prolonged sitting
Office workers and students are often part of a sedentary group who spend long hours sitting. Extended sitting can lead to muscle fatigue and stiffness, often resulting in back pain. Whether at work or studying, it is helpful to alternate between sitting and standing to avoid holding the same position for too long, which can cause damage to the back muscles. Standing up occasionally to stretch can also relieve lower back fatigue. Remember, maintaining a constant sitting posture for a long time can harm your lower back muscles.
2. Crossing your legs
Crossing your legs is a common habit, often done unconsciously for extended periods. Be warned: This position can shift your body’s center of gravity and create uneven pressure distribution. The areas above and below the hips may experience significant differences in stress, potentially leading to spinal deformities. For individuals already suffering from back or neck issues, this habit can exacerbate their condition.
3. Reclining or slouching
When we recline or slouch on a sofa or bed, our lower back lacks adequate support, altering its natural curve. This position increases the pressure on the lumbar spine, making it more prone to deformation or injury and potentially triggering herniated disc issues. To protect your back, it’s best to avoid reclining or slouching. Instead, sit upright in a chair or lie flat while resting, providing proper support to maintain the spine’s normal curvature.
4. Wearing high heels for long periods
Many women in the workplace wear high heels, which can shift the body’s center of gravity forward and increase spinal curvature. Over time, this stress can accumulate, impacting the spine and lower back muscles, which is detrimental to your overall health. It is advisable to minimize the frequency of wearing high heels and, when necessary, choose lower heels. Also, consciously adjust your balance while walking to reduce the strain on your back.
5. Lifting heavy objects with one hand or bending over
Bending over to lift heavy objects is a harmful movement that suddenly increases the load on the intervertebral discs of your lower back. Lifting with one hand can cause the body to lean, resulting in uneven pressure on the intervertebral discs and muscles on both sides of the spine, significantly increasing the risk of injury. When lifting heavy objects, bend your knees first and use the strength of your legs to minimize the strain on your lower back. Always use both hands and maintain balanced pressure on your body when lifting or lowering heavy items.
By being mindful of these habits, you can better protect your lower back and reduce the risk of developing chronic pain or serious injury. Make changes today to support your long-term health and comfort.
Translated by Audrey Wang
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