6 Daily Habits That Cause Backbone Pain

Illustration of daily habits that cause the backbone of pain (Freepik/wayhomestudio)

YOGYAKARTA Many people often do not pay attention to physical activity or sitting or standing positions which turn out to have a big effect on the backbone. The backbone, also known as the spine, supports the whole body. This part of the core bone makes it easier for you to sit, bend, turn your body. Well, if you have a pain backbone, but sleep feels sound and quantity enough, it's important to pay attention to daily habits that affect your back.

When you sit down for a long time, the core muscle (core) can weaken, and the hip flexor becomes stiff, so that the pressure on the spinal disk increases. This habit slowly can make your posture 'curve' when sitting and standing. As a result, the body's burden does not fall evenly into the entire spine.

To improve daily habits that make the backbone of this pain, make sure your feet flat touch the floor, the computer screen is parallel to your eyes, and your spine is upright. If the chair is not supportive, add a lumbar pillow and arrange reminders to stand and move every 30 minutes.

Whether it's lifting a laundry bucket or a heavy box, if you bend your waist instead of bending your knees, you put a lot of pressure on the lower waist. Pull or turn your body while lifting the burden of increasing the risk of back injury. Especially if the burden is far from your body, it makes the spine work harder.

The solution is to lift the weight of the knee and bring the load closer to the body. Make sure to lift using the muscles of the legs, hamstring, and glutes. Do not let the back become the main focus in lifting the load.

The position of the head and neck bowing forward as you look at the phone screen puts significant pressure on the spine of the neck. There is an expression that looking down at the device is the same as hanging the ball around the neck. Imagine if this was done for 2-4 hours a day, then it took a long time to cause the tissue in your neck and spine to experience fatigue and inflammation.

The recommendation is to lift the phone to the height of the eye as much as possible. Take a break, stretch your neck, and practicechin stuck by pulling your chin back slowly so that the neck position is neutral again.

A backpack that is only one rope, a large bag or laptop bag on the one hand makes the load not symmetrical in the back muscle system. Because carrying a backpack that does not share a flat or symmetric load between one shoulder and another, muscles will bear compensation and the spine can tilt if done in the long term.

Apart from how to carry a bag, many people do not realize that their bag's contents are too heavy to affect the backbone. Quoting Well and Good, Tuesday, September 30, use two bag straps and choose a bag with a wide rope so that the load is divided. Routinely reduce the contents of the bag to make it lighter, and change the sides of the bag if you continue to wear a one-rope bag.

Shoes without the support of high-lying leg or shoes can damage your body's balance and affect your spine position. Too often using high rights can even increase the intensity of back pain over time. So it's very important to choose shoes with arch support or anchor support and changes in moderate heel height, not too extreme. If you wear a high heels, use it for a limited time and replace it with more comfortable shoes after a few hours.

Sleeping on your stomach can make your back arch too extreme, because this position presses the spine and neck if the pillow doesn't fit. Many experts recommend a more sideways or supine position as the most friendly sleeping position for the spine. But if you sleep sideways, place a pillow between your knees. If you sleep stretched, place the pillow under your knee so that the lower back curve remains natural. Make sure the head pillow supports the neck to stay straight.

Changing daily habits that affect the backbone is not an instant task. But every small step you take to improve your posture and technique can have a major effect on the health of your spine. If after fixing this habit your back pain remains painful for a few weeks or even worse, don't hesitate to consult a medical professional or physical therapist.