Back and neck problems are causing a major health crisis across the UK. Recent figures from the Office for National Statistics reveal that 2.9 million people in Britain suffer from chronic back pain.
Back pain, the leading cause of disability in the UK, is responsible for 11% of all disabilities. In light of these statistics, Lee Cartwright, mobility specialist at Mobility Solutions Direct, has highlighted the everyday mistakes that lead to Britons suffering from severe and ongoing back pain.
“Back pain can come on suddenly or be a chronic problem that lasts for years,” she explained. “Back pain can vary widely, whether it affects a specific area or spreads throughout the back, buttocks, legs or abdomen.”
He continued: “The causes of back pain can be very diverse. It is important to keep in mind that these daily habits can cause chronic pain in the muscles of the back and spine.”
1. Poor hydration:
According to Cartwright, one simple oversight many Britons make is failing to stay adequately hydrated. “Being dehydrated can affect the spine, diverting fluid to the brain and leaving joints, discs and other connective tissues weakened and less able to provide cushioning and support.”
This can make movement difficult, stiff and painful. If you have back pain, it’s essential to drink plenty of water throughout the day, even if you’re not thirsty. Eating fruits and vegetables can help you increase your fluid intake.
2. Sleeping on your stomach:
Cartwright warns: “Sleeping on your stomach can cause back pain. It puts significant strain on the muscles and joints of the spine, flattening its natural curve and compressing the vertebrae.”
The expert also pointed out that it forces you to turn your neck, which can cause neck and upper back pain, as well as tingling. To relieve this, try sleeping on your side and then gradually moving to sleep on your back.
If you sleep on your side, placing a pillow between your knees can help keep your spine aligned. If you sleep on your back, a pillow under your knees can offer similar results.
3. Not consuming enough protein:
Lack of protein can hinder the body’s ability to maintain and repair muscle tissue. This can make the back muscles more vulnerable to strain and fatigue, which can lead to pain.
It can also weaken connective tissues, which increases the risk of back injuries. Protein-rich foods help the body grow and repair itself.
For example, salmon and sardines are packed with omega-3 fatty acids, while boneless, skinless chicken breasts are high in protein. “These foods can help relieve back pain and inflammation,” Cartwright added.
4. Consuming a lot of sugar:
“Eating too many sugary snacks can lead to back pain problems,” Cartwright explained. Consuming too much sugar can lead to chronic inflammation, especially in areas with poor blood circulation.
This makes the joints and back especially vulnerable to pain and inflammation. She added: “To relieve 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, leading to increased stiffness, pain and discomfort in your back. Regular exercise strengthens the muscles and structure surrounding your spine, which will reduce the frequency and duration of back pain.
Cartwright suggested: “This can be as simple as walking for 10 to 45 minutes, which can significantly improve your back health by reactivating your muscles.”
6. Leaning over the desk:
Leaning forward and staring at your computer while working can put considerable strain on your lower back, causing muscles and ligaments to become overstretched. This can lead to muscle damage around your spine, leading to inflammation and muscle spasms.
Cartwright said: “While working, you should ideally sit upright with your shoulders relaxed. Also, position your monitor at or just below eye level, keep your keyboard close enough to keep your elbows relaxed, and make sure your chair provides adequate support for your lower back.”
7. Too much stress:
“When the mind experiences stress, it sends signals to the body indicating danger, which in turn stabilises the muscles surrounding the vertebrae,” explains Cartwright. “The muscles then relax and become vulnerable to misalignment, leading to spinal pain.”
To combat this, Cartwright recommends devoting at least an hour a day to relaxation techniques, which can range from deep breathing exercises, meditation, muscle relaxation, yoga or practicing a favorite hobby. These activities help reduce muscle tension and calm the nervous system.
What the NHS says:
Back pain, particularly lower back pain, is very common. It usually gets better within a few weeks, but sometimes it can last longer or recur. There are things you can do to help relieve the pain.
You should see a doctor if your back pain does not improve after treating it at home for a few weeks, the pain prevents you from doing your daily activities, the pain is severe or gets worse over time, and you are worried about the pain or have trouble coping with it.
