According to the American Chiropractic Association, more than 30 million Americans suffer from back pain. While injury or conditions like arthritis are responsible for some of this discomfort, the issue also stems from a few bad habits. By identifying these tendencies and replacing them with healthier behaviors, you can start to alleviate the problem.

What Is Causing Your Back Pain?

1. Sitting All Day

Sitting all day at a desk is not ideal for your health. However, this is further compounded by the tendency to also sit in a car during your commute and lounge on the couch after getting home. Many people also have poor posture, which strains the spine. As an alternative, invest in a standing desk at the office or get up during phone calls. Take short walking breaks when possible throughout the day and limit your TV time. You can also do some light stretches and housework during the commercials.

2. Carrying Your Life In Your Bag

Whether you carry a purse or messenger bag, loading it with too many items will strain your shoulders and back. Lugging it over one shoulder also creates an imbalance that can lead to back pain. Stick to the essentials whenever you can so your bag never weighs more than 10% of your body weight. Alternate which side you carry it on, and when you have to pack a lot, choose a backpack you can wear over both shoulders.

3. Not Exercising or Doing the Wrong Exercises

Physical activity is critical for a strong and healthy spine. Unfortunately, many Americans don’t get enough, or they don’t do the right exercises. While you’ve probably heard a strong core is essential to avoid back pain, doing endless crunches isn’t the answer. You need a workout that addresses all your abdominal muscles, like yoga or Pilates. And don’t stop working out if your back hurts; see a specialist to determine the best and safest moves for your condition.

4. Wearing Heels or Flats All Day

Heels and flats are just as bad for your spine as they are for your feet. High heels create an unnatural posture that strains the back muscles while flats like flip-flops cause an uneven distribution of weight. Choose shoes that offer more support, like sneakers, especially if you walk a lot. When the occasion calls for a fancier choice, add inserts for greater cushioning.

5. Feeling Stressed

Stress doesn’t just affect your mental health; it affects you physically, too. When you’re anxious, muscles become tense, especially in the jaw, neck, and back, and, if frequent, can lead to chronic back or neck pain. Regular exercise helps relieve these feelings. Other effective methods include meditation and taking hot baths.

If you’re suffering from neck or back pain, eliminating the bad habits above is a good start, but working with an experienced chiropractic physician is the best way to restore your spinal health. At The Chiropractic & Sports Injury Center of Cincinnati in Ohio, they offer a range of treatments for such discomfort, including spinal decompression. Visit their website to learn more about what they offer, or call (513) 677-2200 to schedule an appointment today.