Common ways people develop back problems

Especially today, people experience all sorts of back problems and their causes are countless. From a simple Google search, poor posture, accidents, and aging pop up as the most common ways people develop back problems. It is true that repeatedly slouching and hunching over while standing or sitting can allow people to develop back problems. Common one-time accidents from sports, lifting heavy items, or falling due to a misstep can allow one to develop back problems. Even with age, people are more prone to develop back pain. However, I am more interested in exploring the lesser well-known common ways for people to develop back problems, which include the sedentary lifestyle, being overweight, and sleeping on your stomach.

In our generation today, the sedentary lifestyle dominates our social, work, and play life. For fun, children and even young adults are glued to their computer and television screens, playing online computer games and videogames, instead of playing outside or exercising. Even for work or school, adults and students are relying on technologies such as computers, laptops, and tablets that require hunching over a screen. It is a combination of poor posture and remaining in the same position for more than eight hours (length of a typical work day) that can cause the development of back problems, which might lead to future chronic back pain. Dr. Jeffrey Katz, a professor of medicine and orthopedic surgery at Brigham and Women’s Hospital in Boston, says, “It [Sitting all day] puts more pressure on disks and vertebrae than standing or walking” and “When you’re sedentary, the muscles supporting the spine get weaker, and you are more prone to injury.” However, prevention of sedentary lifestyle-caused chronic back pain is possible. Doctor of physical medicine and rehabilitation at the Cleveland Clinic for Spine Health Deborah Venesy says, “It’s important to take breaks, do neck exercises, and occasionally hold your phone or tablet out in front of you.” Everyone should take breaks every twenty minutes by standing up and walking around. However, it is easy to forget, so setting a timer or downloading a computer application to remind you to take breaks may be helpful. Adjusting your seat so your monitor is eye level, keeping your arms and knees bent at a 90-degree angle, and ensuring that your feet rest on the floor are good posture habits to prevent chronic back pain development.

I find it interesting that excess weight can also lead to the development of chronic back problems. Being overweight can increase stress on the lower back and other joints and can range from excruciating, acute pain from lower back muscle strain to slight, chronic discomfort from a degenerating disc. To prevent chronic back problems, proper exercise is an excellent option. Cardio exercises such as running, jogging, swimming, and aerobic exercises can help you lose weight to reduce stress on the lower back and joints. Also, strengthening your core, which comprises of back, side, pelvic, abdominal, and buttock muscles, can prevent back problems. Dr. Mark Moyad, a FITNESS advisory board member and director of preventative and alternative medicine at the University of Michigan Medical Center, says, “Your core is like a crane that supports all of your movements.” Core exercises like lunges, squats, and crunches can strengthen several spine-supporting muscle groups at once.