Spinal pain affects nearly 100 million Americans annually, and it’s not always caused by a single, traumatic event. In many cases, it’s the result of small, everyday habits that put extra strain on the spine and the tissues that support it.
When back pain strikes, turn to Mark Grubb, MD, at Northeast Ohio Spine Center. From conservative management to advanced surgical procedures, Dr. Grubb provides expert solutions to restore function and improve your quality of life.
Is your daily routine contributing to current or future discomfort? These five common habits could be affecting your spine more than you realize.
Poor posture places an uneven load on your spine, forcing your muscles and ligaments to compensate. Over time, the repetitive strain of slouching at your desk or hunching over your phone can lead to chronic inflammation, muscle tension, and accelerated wear on your spinal discs.
To protect your spine while sitting, focus on keeping your ears aligned over your shoulders and your back supported against the chair’s lumbar curve. Make sure your feet stay flat on the floor and your knees are at a 90-degree angle, which helps distribute your weight evenly and prevents your pelvis from tilting out of alignment.
Even with ideal posture, too much sitting can quickly lead to back pain. Staying seated for hours at a time increases pressure on your lumbar spine (lower back), compressing the discs and limiting blood flow to the spinal tissues.
Whether you’re working at your desk or catching up on your favorite shows, make a mental note to stand up and move for at least five minutes every hour. Doing some gentle stretches or taking a quick walk helps rehydrate your discs and re-engages the core muscles that support your spine.
Your feet are the foundation of your skeletal system, and the wrong shoes can throw your entire body out of alignment. When your footwear lacks proper support and cushioning, the shock of each step travels through your joints and into your lower back instead.
Look for shoes with solid arch support, a secure heel, and adequate cushioning to absorb the impact of your steps. Avoid unsupportive footwear, like flip-flops, slides, and ballet flats, or limit your time wearing them.
You might think about your form only when you’re lifting at the gym or moving heavy furniture, but your spine is just as vulnerable doing everyday tasks. Bending at the waist to pick up a laundry basket or grocery bag puts concentrated pressure on your spinal discs, rather than distributing the weight through your legs.
To lift safely, keep your feet shoulder-width apart, bend your knees, and hinge at your hips while keeping your back straight. Holding the object close to your body as you stand keeps the weight centered and prevents the back muscles from having to compensate for a long reach.
During sleep, your body goes to work repairing tissues and replenishing the spinal discs with fluid and nutrients. Without enough quality rest, daily damage continues to accumulate, leading to chronic pain and stiffness.
How you sleep also matters, as an awkward sleeping position can undo a day of good posture. If you sleep on your side or your back, try placing an additional small pillow or a rolled towel between or under your knees. Stomach sleeping places a significant amount of strain on your spine, so avoid it if possible.
Take the first step toward pain relief with a professional assessment of your spinal health. Reach out to Northeast Ohio Spine Center, online or by phone, and schedule a consultation with Dr. Grubb in Mayfield, Heights, Ohio, today.
