5 Ways to Sabotage Your Back

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The daily activities that you take for granted may be sabotaging you, causing back pain and slipped disc problems. Learn more about the potential back hazards that are seemingly harmless and how you can save your back.

Sit Too Long

Our modern sedentary lives mean being in the seated position for a prolonged period. The trouble starts brewing the moment we sit down on any seat with a backrest. The muscles that keep us upright when we’re standing stops being active, due to the support from the backrest.

Over a period of time, our posture gets worse, until the natural curvature of the spine is lost. In this position, the weight of your upper body adds stress to your lower spine, and the weight distribution on each disc becomes uneven, increasing your chance of slipped disc. The muscles involved in supporting your spine is also overstretched and becomes weaker in this position.

What You Can Do About It

Stand up and do some simple stretches every hour. If you’re lazy, at least take a walk to the pantry or washroom.

Poor Lifting Technique

We intuitively bend forward with our legs straightened to pick things up, but we risk our backs when the item we’re about to lift is heavy. The uneven distribution of pressure on the spine can result in a slipped disc.

What You Can Do About It

Avoid sudden movements, even if you’re in a rush. Instead of bending down, squat down to lift the object.

Putting Fashion Before Health

Your pair of Christian Louboutin pumps sure looks good on you, but your spine probably doesn’t look as good. There’s nothing wrong with looking beautiful, but in the long run, prolonged high heel use has many ill-effects.

Not only there is excess pressure on the knees, the ball of your feet and forefoot, but your spine is also put out of alignment. Over time, this misalignment overworks your supporting muscle and causes back pain.

What You Can Do About It

Avoid wearing high heels over an extended period. Pack a pair of compact flats in your purse or clutch. If possible, limit the height of your heels to two inches.

Poor Sleeping Position

Yes, even sleeping can cause back pain. We have bad news for people who enjoy their siesta on their tummies: this position flattens the spine’s natural curve and stresses your back muscles. In this position, your neck also tends to be rotated, causing neck pain.

What You Can Do About It

The best sleeping position to avoid back pain is to sleep on your back. If you still feel pain, try putting a pillow under your knees or a rolled up towel under your lower back to help your spine maintain the natural curve.

Poor Mattress and Pillow Choice

Sometimes it isn’t the sleeping posture to blame, but the mattress and pillow you’re sleeping on.  Choosing a suitable mattress and pillow can be tricky because it depends on the firmness of the material and your dominant sleep position. Any of these factors can put your spine out of its alignment and cause pain.

What You Can Do About It

There is no one mattress or pillow that is suitable for everyone, so the best way to find out if they are right for you is to try it. Go to a showroom with knowledgeable staff who can assist you in your selection. It may be more expensive to buy quality beds and pillows, but considering that you’ll spend one-third of your life in bed, it’s a worthy investment.

Find out more about Back Pain

Having back pain but don’t know what is causing it? We can help. Find out more about how chiropractics can help back pain, or book an appointment with us.

Dr. Jenny Li
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Dr. Jenny Li

Founding Chiropractor at Singapore Pain Solutions
Dr. Jenny Li is America trained chiropractor who specialises in sports injury, sports performance, and spinal health. She graduated from Palmer College of Chiropractic in United States, upon completion of the her post graduate program she practiced in Hong Kong and currently is practicing in Singapore. Dr. Jenny believes optimal sports performance starts with structure of human body as she helps her patients to achieve breakthroughs in their performance by choosing chiropractic. She is also the contributing writer for local online health and lifestyle magazine Soulscape.

Dr. Jenny Li is the appointed chairman of Medical Committee for NABBA WFF Singapore.
Dr. Jenny Li
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