reasons for back pain

Any chiropractor will tell you that many people’s spinal and back problems are self-sought in that most people have certain destructive habits that contribute to their pain. Think about it; if there’s a problem in your nervous system, all your other systems are likely to be affected. As such, taking good care of your spine contributes greatly to your overall wellness over the long term. This article highlights some destructive habits and how you can correct them:

1.      Lifting improperly

Back pain is most often caused by carrying loads that are too heavy or improperly lifting them off the ground. If you’re lifting something heavy, you can avoid injuring your back by doing the following:

  • Ensure you are standing close to the object, with your feet shoulder-width apart and facing forward (the same direction as your body).
  • Bend your knees, ensuring your spine is neutral/straight, and then lift the load slowly.
  • Using your feet as the pivot, carry the load close to your body and try not to twist your body in the process

2.      Looking at your phone endlessly

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Did you know that bending your head, such as to look at your phone, places up to 60 pounds of pressure on the spinal column? This is a big problem today, given that we spend hours on our phones every day. You can reduce the strain by putting your phone down every few minutes and stretching your shoulders and neck. Alternatively, try to lift your phone closer to your eyelevel rather than bending over to reach it.

3.      Sitting for hours

You can cause back pain and discomfort by simply sitting for too long, just like repetitive movements and weird work positions can cause pain. Since sitting may be unavoidable, especially during your workday, aim at making your workstation more comfortable. You can invest in a pillow or device that provides lumbar support helping you to maintain good posture. Take a break every 30-60 minutes and stretch or just move around for a minute or two.

4.      Sleeping without proper support

Sleeping is supposed to be a period of rest and rejuvenation, but many people wake up with muscle and joint stiffness and even headaches because of improper sleeping positions. You need proper neck support depending on your most comfortable sleeping position – side sleepers should have a higher pillow while back sleepers can use pillows of medium height. In addition, your chiropractor Jersey City discourages the habit of sleeping on the stomach; this creates strain and stress on your spine, whether or not you have a good pillow.

5.      Carrying awkward luggage

It is important to properly select your luggage, shoulder bags and backpacks as this will improve your back’s ability to bear the additional load. You can reduce strain by:

  • Choosing lightweight backpacks with two padded, wide and adjustable shoulder straps
  • Avoiding carrying shoulder-bags or backpacks using the same shoulder each time, particularly if you’re carrying heavy bags
  • Choose bags with wheels and adjustable handles so that you can customize according to your needs


Millie Clare is a professional health consultant specializing in spine health. She has been in this field for 20 years now. If you are looking for chiropractor Jersey City, click this link for more information.

Tips to Prevent Back Pain


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