Back pain is a common issue, especially among those who work 9-5 desk jobs, but is just as common amongst young people who may even exercise daily. More often than not, it can be painful, aggravating, and tiresome when a flare-up occurs. Some bad habits are hard to spot, but they could be giving you back pain. There are, however, a few things you may be able to do or change as part of your routine, to minimise these flare-ups or how painful they are. Read on to find out more.
So, Which Bad Habits Give You Back Pain?
Many different factors can cause back pain. In some cases, it may be your genetics, or you may have had an injury. But for some, it can be your bad habits that have caused you back pain. This includes slouching over your desk, sitting on a chair that isn't suitable for long periods of usage, and simply not maintaining a neutral spine. If you work on your feet all day, you are putting extra strain on your muscles, and without adequate rest, your back doesn't have enough time to recover. Back pain is more common as you get older, especially if you do not stretch out your muscles daily. It is also more common amongst those of you who work at your desk daily or those on your feet all day.
Stress and Back Pain
This may come as a surprise to you, but stress is another major cause of back pain. And usually, you may not identify it as a cause. Being stressed can change your breathing patterns without you realising it, and you will generally be tenser in certain areas of your body. The main areas that hold tension when stressed are your shoulders, neck, and all along your back. Combined with a lack of stretching and exercises, the muscles become strained, causing pain.
How to Help Prevent and Minimise Back Pain
The main way to help your back pain adopt better habits and stretch! Incorporating just 5-10 minutes of stretching and exercising your spine and surrounding muscles daily can massively improve back pain symptoms, as well as increase your general flexibility. It doesn't have to be a complicated advanced yoga routine to be effective; just picking out a few stretches that target your painful areas will help.
If you want to learn more about how to reduce back pain, you can read London Wellness Clinics helpful E-books here.
2. Focus on Your Posture
Another tip for alleviating back pain is to try and consciously focus on your posture as you are doing your work, be that seated at a desk, or on your feet. Roll your shoulders back and maintain a neutral spine. Begin a new habit - every time you feel yourself slouching at your desk, stand up tall. Maybe even try a simple stretch on each side by bending over to the right and then the left with your hand on your hip. Make sure to take deep breaths while holding the stretch on each side.
3. Take a Break
Try to take breaks every 30 minutes to 1 hour when sitting at a desk, just for 5 minutes, and walk around. Our muscles need to be stimulated when sitting around to allow blood flow to these areas, along with oxygen. This movement and stretching can minimise aches and strains!
If your back pain has become unbearable, occurs for a prolonged time, and nothing you have tried has alleviated it, it may be an idea to contact a chiropractor or physiotherapist. Speaking to a professional will allow diagnosis and targeted therapy for your back pain.
How to De-Stress
Although stretching allows you to de-stress, you may also want to do a few other things to help you relax. If there is an activity, you already do to relax, try, and do it more often during your week. If you need some more ideas to help you unwind and generally give your mind and body rest, here are a few things to try out:
- Exercise, even just a walk for more fresh air
- Having a relaxing bath or shower and a general pamper evening
- Writing out your thoughts and exactly what is causing your stress, as well as things you want to do differently to help tackle the stress
- Eating mindfully and healthily
- Drinking enough fluids, mostly water
- Starting a new hobby, such as playing an instrument or drawing
- Getting enough good sleep
Using our DE-STRESS Aromatherapy Balm can help reduce anxiety and stress throughout your day. Made from 100% natural essential oils, the aromatherapy balm can either be applied directly to your wrists, neck, and temples for instant relief. Simply inhale the applied balm, taking a few moments to take a break from your daily business, before exhaling, having entered a calmed state of mind.