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Avoid These Activities that Can Increase Your Back Pain


activities that can increase your back pain, sitting in same position for long
Avoid these activities that can increase your back pain

Many people have to deal with back pain every day, which can be due to different factors, such as injuries, spine conditions, or poor posture. Some of the activities that we do every day can also affect our back pain, especially if we do them improperly or excessively. Here are some of these activities and how to protect our back from them:


  1. Sitting at a desk for long hours without breaks or proper posture. This can put a lot of pressure on your spine and intervertebral discs, leading to stiffness, pain, and inflammation. To prevent this, you should try to stand up or walk around once an hour, maintain a 90- to 100-degree angle between your back and legs, and use a chair that supports your lower back and neck. You can also use a standing desk or an ergonomic keyboard and mouse to reduce strain on your back.

  2. Shopping with heavy bags or carts. This can also put stress on your back, especially if you carry the bags on one shoulder or push the cart with one hand. To prevent this, you should try to distribute the weight evenly on both sides of your body, use backpacks or rolling bags instead of shoulder bags, and avoid overloading your bags or carts.

  3. Lifting heavy objects incorrectly or without support. This can cause muscle sprains, disc herniation, or spinal fractures, especially if you bend or twist your back while lifting. To prevent this, you should always use proper lifting techniques, such as bending your knees, keeping your back straight, and holding the object close to your body. You should also avoid lifting objects that are too heavy for you, and ask for help or use a cart or a dolly if needed.

  4. Living an inactive lifestyle that weakens the muscles and bones. This can also cause back pain by making your spine more vulnerable to injury and pain. To prevent this, you should exercise regularly and include activities that strengthen your back and core muscles, such as planks, bridges, squats, and lunges. You should also include activities that improve your flexibility and mobility, such as yoga, pilates, or stretching. You should avoid activities that cause high impact or stress on your joints, such as running, jumping, or basketball, and consult your doctor before starting any new exercise program.

  5. Eating a poor diet that leads to inflammation or obesity. This can also cause back pain by increasing the inflammation in your body and putting extra weight on your spine. To prevent this, you should eat a balanced diet that includes anti-inflammatory foods, such as fruits, vegetables, nuts, seeds, fish, and olive oil, and avoid foods that cause inflammation, such as processed foods, sugar, alcohol, and red meat. You should also maintain a healthy weight and avoid overeating or skipping meals.

  6. Smoking - Smoking reduces blood flow and oxygen to the spine. This can also cause back pain by impairing the healing process and increasing the risk of degeneration and infection in your spine. To prevent this, you should quit smoking or reduce your smoking habits, and seek professional help if needed. You should also avoid exposure to second-hand smoke and other pollutants that can affect your respiratory system.


These are some of the common activities that can trigger or increase back pain, and how to avoid them. However, if you already have back pain or a spinal condition, you should seek medical attention and follow your doctor's advice. You should also avoid any activity that worsens your pain or discomfort, and listen to your body's signals. Remember, prevention is better than cure, and taking care of your back can improve your overall health and well-being. If your back pain persists, you can seek help from Dr Debjyoti Dutta at Samobathi Pain Clinic.


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