Lower back pain, back pain, shoulder pain, and even leg pain often arise due to herniated discs or other spinal disorders. To overcome these types of pain, we must first correct our harmful movement habits and reduce physical strain on the body. Contrary to popular belief, herniated discs are not the only cause of back pain. Some pain may stem from spinal injuries or muscle tissue damage.
The spine, stretching from the skull to the pelvis, carries most of the body’s weight—specifically, the head and upper body, which make up around three-quarters of our total body weight. This makes the spine constantly susceptible to pressure. Under normal conditions, if we behave in a way that respects the body’s natural mechanics, the spine rarely suffers damage. However, in modern life, many of us unfortunately live in ways contrary to our natural physiology.
The drastic changes in lifestyle over the last few centuries have negatively impacted our musculoskeletal health. Beyond physical conditions, urban living and sedentary habits play a huge role in disrupting the health of our muscles and bones. As human beings, we are built to move and keep our bodies active. Yet very few of us perform daily exercise, instead continuing with our sedentary routines.
In major cities, a significant portion of people work while sitting, spending much of their 8-hour workday seated. This is one of the key contributors to back pain. Remaining seated or standing in the same position for extended periods places constant pressure on the spine, even when using back support. Over time, this can lead to herniated discs and lower back pain, among other musculoskeletal issues. Without intervention, joint and muscle problems may become severe.
In this article, we’ll share 5 simple daily habits to reduce back pain, whether your pain stems from a herniated disc or another skeletal or muscular issue.
Why Does Lower Back Pain Occur?
Although herniated discs are often considered the primary cause of lower back pain, many other muscle and joint disorders may be involved. Conditions like scoliosis or sacralization, as well as muscle spasms and tissue injuries, can also result in pain.
Interestingly, in many herniated disc cases, leg pain is more prominent than back pain. So what can help relieve back pain, and what habits should you adopt?
1 – Don’t Sit for Too Long
Prolonged sitting concentrates your body’s weight on a single area. Even though bones may seem unaffected, the cartilage between joints can become compressed and damaged. When cartilage is worn down, the joints begin to grind, leading to sharp pain.
Our joints function smoothly thanks to cartilage. But constant pressure from sitting compromises its integrity. To prevent this, make it a habit to stand up and move every 30 minutes. You’ll notice a significant reduction in back pain once this becomes a routine.
2 – Mind Your Posture
Back pain isn’t caused by sitting alone. Walking with a hunched back, for instance, puts chronic strain on the spine. Over time, this posture causes the vertebrae to shift, leading to disc pressure and even neck or lumbar herniation.
When sitting, maintain orthopedic posture. If you work at a desk, choose chairs with lumbar and shoulder support. Avoid staying in one position too long and always sit with back support.
3 – Do Back-Friendly Exercises
The pressure between spinal joints can sometimes only be relieved with specific stretches and movements that increase joint mobility. However, it’s important to avoid random or uninformed exercise. Instead, follow a program recommended by your doctor or physiotherapist.
These personalized exercises are especially effective at managing daily pain. For a deeper dive into the importance of proper physical therapy routines, see our article: “Home Exercises: A Must-Have in Physical Therapy.”
Once you correct bad posture habits, these exercises will help your muscles and joints reach optimal condition. For many mechanical pain types, exercise is the first line of treatment. You can even do simple movements while sitting at your desk.
For a custom exercise plan, your doctor or physiotherapist can create a personalized routine for you via the MoovBuddy app.
4 – Avoid Sudden Movements
Regardless of your profession, you should avoid making sudden or unplanned movements. Even those in physically demanding jobs should not overexert themselves.
People with desk jobs need to be especially cautious. A lack of conditioning in the musculoskeletal system increases the risk of both acute and chronic pain. Sudden movements can lead to injuries that develop into long-term disorders.
5 – Stay Warm, Avoid Drafts
Some aches and pains result from exposure to cold. What we commonly call “catching a draft” can become a serious problem, especially when combined with poor posture.
Although cold-induced muscle spasms are usually temporary, they can still disrupt daily life and worsen your condition if ignored.