Hey, Weekend Warriors. This warning’s for you.
Do you really need to weed the entire landscape in one day? Or spend hours at the gym – the first time in months – without even a proper warmup? Even overdoing it with the kids at the playground on Saturday can result in a Sunday marked by back pain.
Twist and shout
Lower back pain is the most common pain experienced, a pain that is estimated 80 percent of Americans will suffer from at least once in their lifetimes, says Dr. Erin Waychoff, DC, owner of Pain Stop North Phoenix, with her husband Dr. Pierce Waychoff, DC, who is also the clinic director.
And it’s easy to strain back muscles. Lifting – be it a toddler or a box – without proper posture can be a painful decision, they say.
Sitting, as compared to standing, puts pressure on the discs and vertebrae. Studies have already confirmed long hours in front of a backcomputer screen increase chances for experiencing back pain. Marathon-watching a favorite show, without taking a break and getting some movement is not recommended.
Lack of activity is linked to increased weight, and those who are overweight have an increased risk for back pain. Extra weight carried in the midsection changes the center of gravity.
Improper posture – including sleep posture – can be also lead to back pain. Sleeping on your stomach can increase pressure on joints and muscles. It is recommended to sleep on your side or back, because the spine remains neutral and extended.
Other causes for concern
- Smoking – Nicotine reduces blood supply to the discs that cushion the vertebrae. Researchers have found that smoking increases the risk of recurring back pain by 31%. Chronic smoker’s cough can also be a back-pain culprit.
- Dressing for success – According to the American Chiropractic Association, wearing high heels can increase the forward curve of the back and cause the pelvis to tip forward, resulting in back pain. Wearing shoes that don’t fit properly can also trigger back pain.
- Carrying heavy purses or backpacks – Make sure to weigh your bags before carrying them. They should not be more than 10 percent of your body weight. If you are carrying more than that, it’s time to clean out your bag.
- Stress and emotional well-being – The mind cannot be separated from the body. Emotional factors can cause blood vessels to constrict, reducing blood flow to soft tissues, including muscles, tendons, ligaments and nerves in the back. Reduced blood flow means a decrease in oxygen, which can prompt muscle tension, spasm and pain.
Don’t suffer for days on end. Pain relief can be achieved without pain medications and surgery at Pain Stop North Phoenix. The first step is a free consultation with Dr. Pierce Waychoff, DC, the gateway to a multidisciplinary approach that includes cutting-edge technology for your specific condition.