New Delhi, Jul 15 (Mirror) Back and neck problems are driving a huge UK health crisis. Recent ONS figures show 2.9 million Brits suffer from chronic back pain.
Back pain is the leading cause of disability in the UK, accounting for 11% of the total disability population. With that said, Lee Cartwright, mobility expert at Mobility Solutions Direct, has shared the common mistakes Brits are making that are resulting in chronic severe back pain and how they can avoid the pitfalls.
“Back pain can occur suddenly or be a long-term issue lasting for years,” he said. “Back pain can vary widely, affecting either a specific area or spreading across the entire back, the buttocks, legs, or abdomen.”
He added: “The reasons for back pain can differ widely. It is important to be aware that these everyday habits can lead to chronic pain in your back muscles and spine.”
1. Poor hydration
One easy mistake Brits often make is not hydrating regularly, Cartwright says. “Being dehydrated can impact the spine, diverting fluids to the brain and leaving joints, discs, and other connective tissues weakened and less able to provide cushioning and support.”
This can result in movement becoming difficult, stiff, and painful. Drink plenty of water throughout the day if you are suffering from back pain, even if you’re not thirsty. You can also increase your fluid intake by eating fruits and vegetables.
2. Sleeping on your stomach
Cartwright warns: “Sleeping on your stomach can cause back pain. It places significant strain on the muscles and joints of your spine, flattening its natural curve and compressing your vertebrae”.
The expert also says it forces you to turn your neck, potentially causing neck and upper back pain, as well as pins and needles. To alleviate this, try gradually transitioning to sleeping on your side and back.
When sleeping on your side, placing a pillow between your knees can help keep your spine aligned. For back sleepers, a pillow under the knees can offer similar results.
3. Not eating enough protein
A lack of protein can hinder your body’s ability to maintain and repair muscle tissue. This can make your back muscles more vulnerable to strain and fatigue, which can result in pain.
It can also weaken connective tissues, increasing the risk of back injury. Protein-rich foods help your body to grow and repair. For instance, salmon and sardines are loaded with omega-3 fatty acids, while skinless, boneless chicken breasts are high in protein. “These foods can help alleviate back pain and inflammation,” Cartwright added.
4. Consuming lots of sugar
“Eating too much sugary snacks can lead to problems with back pain,” Cartwright explained. Consuming too much sugar can trigger chronic inflammation, especially in areas with poor blood circulation.
This makes joints and the back particularly vulnerable to pain and inflammation. He added: “To alleviate back pain, eat more whole, unprocessed foods such as fruits, vegetables, and whole grains. These provide natural sweetness and help reduce inflammation.”
5. Being too inactive
Being inactive for too long can weaken your back muscles and reduce your overall fitness, increasing stiffness, pain and discomfort in your back. Regularly exercising strengthens your muscles and structure around the spine which will reduce how often and how long your back will be in pain.
Cartwright suggested: “This can be as simple as walks for 10 to 45 minutes which can significantly improve your back health by reengaging your muscles.”
6. Leaning over your desk
Leaning forward and staring at our computer while working can place considerable stress on the lower back, causing the muscles and ligaments to overstretch. This can result in muscle damage around the spine, leading to inflammation and muscle spasms.
Cartwright said: “While working, you should ideally sit upright with relaxed shoulders. Also, position your monitor at or just below eye level, keep your keyboard close enough to keep your elbows relaxed, and ensure your chair provides adequate lower back support.”
7. Too much stress
“When the mind experiences stress, it sends signals to the body indicating danger, which in turn stabilises the muscles around the vertebrae,” Cartwright says. “The muscles then relax and make them vulnerable to misaligning, leading to spinal pain.”
To counteract this, it is important to set aside at least an hour per day to focus on relaxing activities. This can include deep breathing exercises, meditation, muscle relaxation, yoga or even focusing on your favourite hobby. Doing this will alleviate muscle tension and soothe the nervous system.
