Physical inactivity in the present age is a common problem. Our daily work requires less physical activity and more work over a computer or desk. Limited body movement can lead to aches and stiffness in the back muscles, which give us a bad back.
There is proof that people who are physically inactive possess and increased risks for developing low back pain (lbp). Prolonged periods of inactivity can lead to severe negative effects on our bodiesm such as chronic back pain, neck pain or nonspecific pain. It is recommended to change our routines into more active ones and avoid procrastination.
Inactive habits that lead to back pain
If you are struggling with back pain or want to prevent it from happening in the future, avoid these habits that could lead to constant lower back pain.
Lack of exercise
Lack of body movement and performing fewer strengthening exercises can lead to poor posture and increase the chance to develop lower back pain.
It is essential to work on activities that improve back stability and muscle strength. Exercises like pilates, swimming, walking and cycling have been proven to be an effective lower back pain remedy.
Maintain a straight posture by keeping your back straight and shoulders back. A slouched position slowly erodes the healthy upright position of the spine, allowing the shoulders to gradually round forward.
Being overweight
Your inactive routine might make you gain weight due to the lack of exercise. If your routine does not allow you to burn much fat, this can slowly lead you becoming overweight.
Keep your weight in check and under control, as people who are overweight suffer from back pain at an increased rate, compared to their more slender counterparts.
To avoid unnecessary back pain, try cardiovascular exercises that are good for your physical as well as mental health. They can also help with weight loss, if combined with strengthening exercises as well as a controlled, healthy diet.
Sedentary lifestyle
People who suffer from back pain often take a day off from their usual routines to get better. However, it was researched that people who continue their daily activities despite the pain experience fewer troubles.
The reason behind this is that during movement, the body drives blood flow to the affected area, decreasing muscle sprain and inflammation.
People who continue with movement despite muscle tension tend to get more flexibility, compared to inactive people. In this case inactivity and bed rest can lead to an increase in pain, rather than aid in recovery.
Poor Posture
Poor posture is a common cause of back pain. Poor body postures may lead to strained muscles and build stress on the spine.
While sitting, keep your hips on a higher place than the knees and your back straight. Ensure that you also have appropriate back support while sitting.
Additionally, you would want to sleep on a firm surface that supports your back.
Avoid high heeled shoes as well, as they also contribute to back pain.
Do back stretches regularly and keep your shoulders back, which helps you avoid slouching.
How can you treat back pain that is caused by lack of physical activity?
There are a few approaches you can take to treat this type of back pain.
1. Get active! As counterintuitive as it sounds, becoming more physically active will allow your body to gradually get used to effort, and as your back strengthens, the pain shall subside.
2. Maintain or strive to achieve a healthy weight. As previously stated, being overweight can place unnecessary extra pressure on the spine. Losing the excess weight should help reduce the pressure on your back, and ultimately reduce back pain.
4. Try the Spinal Backrack
You can treat and prevent back pain yourself at home!
Author: Spinal Backrack
