Back Pain Alert! Change These Habits Now
Back pain can be more debilitating than heartbreak, and it can arise from various causes such as prolonged sitting, poor posture, heavy lifting, or excessive exercise. However, did you know that most back pain stems from habitual behaviors? These everyday actions, often performed unconsciously, can lead to muscle aches, stiffness, and back pain.
Let’s notice our daily behaviors, and we can start from changing some of them that might unknowingly harm our spine. Let's explore which habits we should quit to help maintain a healthy spine for years to come.
Slouching/Sitting on the edge of the chair
Let's start with sitting posture since most back pain begins from prolonged sitting habits. First, beware of sitting on the edge of the chair; this posture causes your back muscles to work harder to support your body weight. It's better to sit fully on the chair to distribute your weight evenly.
Let's start with sitting posture since most back pain begins from prolonged sitting habits. First, beware of sitting on the edge of the chair; this posture causes your back muscles to work harder to support your body weight. It's better to sit fully on the chair to distribute your weight evenly.
🔖 kroobannok (data as of 27/03/2009)
🔖 posttoday (data as of 24/05/2022) 
Curling up/Bad mattress
Let's discuss sleeping positions, as sleep is when the body fully relaxes and muscles should be at ease, maintaining the same position all night can negatively impact health, especially if you sleep curled up. This position can cause the spine to curve and certain muscles to remain tense, leading to back pain upon waking.
A better sleeping position is lying on your right side with a body pillow to support some of your body's weight. This position not only helps prevent back pain but also allows the heart to function more efficiently. Additionally, avoid using overly soft mattresses as they can contribute to back pain.
🔖 posttoday (data as of 24/05/2022)
Standing / Sitting with Arms Crossed
When deep in thought, many of us tend to stand or sit with our arms crossed. If this sounds familiar, it's time for a change. Crossing your arms can strain your upper body, particularly the shoulders and upper back, as they stretch and lean forward, while your neck extends; this can lead to back pain and poor blood circulation to the brain, causing headaches. If you're accustomed to this posture, it's crucial to change your behavior immediately.
For those whose jobs require long periods of standing, such as salespeople, models, or MCs, prolonged standing puts significant strain on the lower back muscles, causing tension and back pain. It's advisable to take breaks to sit down or stretch throughout the day to alleviate the strain.
🔖 posttoday (data as of 24/05/2022)
🔖 Phyathai 2 Hospital (data as of 02/03/2021)
Crossing legs/Standing with weight on one leg
Ladies, this one's for you. Many women prefer to sit with their legs crossed to achieve an elegant "S" shape, perfect for photos that make you look slim. However, sitting with crossed legs for extended periods can lead to numbness due to poor blood circulation, often causing you to switch sides. This posture also causes your body to twist to one side, and habitual sitting in this position shifts your body weight unevenly, leading to chronic back pain without you realizing it.
Similarly, standing with your weight on one leg might feel comfortable, but it places uneven pressure on your body. This posture causes your hips to tilt and your spine to curve, leading to chronic back pain.
🔖 posttoday (data as of 24/05/2022)
🔖 Phyathai 2 Hospital (data as of 02/03/2021)
How to Prevent Back Pain
For those who have experienced back pain for a long time, but feel better after resting or relaxing, the condition is not yet a major concern. However, it's important to change behaviors that may cause severe or chronic back pain in the future as follows:
Exercise or strengthen your back muscles.
Maintain a healthy weight; avoid becoming overweight.
Sit and stand in the correct posture. If you have to sit and work for long periods, use a desk and chair that provide comfort and support to avoid poor posture or prolonged bending.
Frequently change your sitting or standing position.
Avoid wearing high heels; opt for comfortable, low-heeled shoes.
Sleep in the proper position using an appropriate mattress or bed.
Avoid lifting or carrying heavy objects.
🔖 kapook
Steps to Treat Back Pain
Those who begin to experience chronic back pain need to take extra care of themselves. Treatment ranges from initial stages to rehabilitative medicine as follows:
In the acute phase: Apply a cold compress to the back.
Sit or lie down and change behaviors that cause back pain.
Use ultrasound to reduce pain, inflammation, and relax muscles, tendons, and joints. Utilize shortwave diathermy and pelvic traction devices to extend the spinal joints and back muscles, especially in cases of herniated discs compressing nerves.
Use transcutaneous nerve stimulation to reduce pain and relax muscles.
Use heat packs and engage in exercises to enhance muscle strength and flexibility of the back and joints. Learn proper posture and behavior to prevent back pain from recurring.
It can be seen that most back pain results from habitual behaviors we perform daily. However, if you experience chronic back pain for an extended period, it is advisable to see a doctor promptly to identify the true cause, as it could develop into a serious condition. Detecting it early increases the chances and options for effective treatment to return to normal health.
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