Back out!

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Experts tell you how some of your daily habits could be causing those nagging ache and pains...
It is one of the most annoying and common problems. Backaches can give you sleepless nights and disrupt your normal life. Here are some common habits that could be causing pain.

SITTING FOR TOO LONG
Did you know that sitting for hours on end could be harmful? Experts say that sitting puts 40 per cent more pressure on your spine than standing. When working for hours on end, most of us tend to forget to adopt the right posture. Plus, when there are deadlines to be met, most of us skip meals and coffee breaks and keep working. These habits may cause your back to ache as the muscles weaken when not in use for long periods. Try sitting at a 135-degree angle and make sure your office chair supports the curve of your spine.

AVOIDING YOUR EXERCISES
It’s important to workout on a regular basis. Some form of movement is necessary, whether it is in the form of a work out at the gym or a dance class or an aerobics session. Research shows that the best way to avoid aches and pains is by exercising. Don’t become bed bound due to the aches, as that can delay healing. Light workouts in the form of walks, can help. Yoga is considered a good option as well to ease lower-back pain.

FOOD JUNKIE
What you eat plays a large role in determining your overall health. Those who suffer from back pain probably have clogged arteries as well. Healthy circulation is necessary to avoid inflammation. Reducing your daily intake of caffeine and unhealthy processed food can help. Similarly, consuming more whole grains, nuts, vegetables and fruits can help prevent back ache.

CARRYING THE LOAD
This one is more for women than men. The women are guilty of carrying a whole lot of unnecessary items in their bags. A heavy bag carried over a period of time can cause the shoulders to become imbalanced, throwing the spine off course and causing back muscles to ache. Sift through your bag and take out extra items. Your bag shouldn’t weigh more than 10 per cent of your body weight and alternating the shoulder you carry it on can also help.

BED TROUBLE
Haven’t replaced your mattress since you were a child? Avoid the money saving tactic and ensure you get a new one every seven years. Sleeping on an old and worn out mattress can cause backache. Pick one that’s not too soft nor too hard. Firm mattresses can put pressure on the spine.

HEEL DISASTER
Yes, women love them but continual wearing of heels can cause foot instability and hurt your back. High heels make you arch your back, while flat chappal like sandals can give a poor grip.

NOT LETTING GO
Holding onto grudges, can do you more harm than good! Research suggests that those who can’t forgive and forget are more likely to continue suffering from lower back pains.

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