Incorrect lifting, poor posture, and old sports injuries get most of the blame for back pain — and they deserve it. But a few everyday habits that have nothing to do with how you move can quietly make back pain worse, too. Here are three that are easy to overlook.
Your diet affects the load on your back
Carrying extra weight puts extra pressure on your spine, and diet plays a big role in that. Energy from sugar and processed foods that your body doesn't use gets stored as fat, often around the abdomen and lower back — exactly where it adds strain to the muscles and joints that support your spine.
You don't need a strict diet plan to make a difference. Cutting back on sugar, caffeine, and heavily processed foods in favor of lean proteins, vegetables, and whole foods reduces the load your back has to carry every day.
Skipping flexibility work adds up
Plenty of people stay active with walks, sports, or the gym, but skip the flexibility work that keeps muscles loose. Stretching before and after activity helps clear the muscle tightness that builds up from exercise, and can prevent that tightness from settling into your lower back over time.
If you notice stiffness creeping in after workouts, a practice like yoga can help. It combines stretching with controlled breathing, which eases tension in the muscles that support your spine and builds flexibility gradually — even though it doesn't feel as intense as a run or a game of tennis.
An old mattress may be working against you
Mattresses lose their support gradually, the same way a favorite shirt fades and frays after enough washes. A mattress that once felt supportive can, over the years, stop giving your spine the support it needs while you sleep — and you may not notice the shift happening.
Replacing a mattress isn't always realistic right away. In the meantime, pillow positioning can help: side sleepers can place a pillow between the knees to support the hips and lower back, while back sleepers can prop a pillow or two under the knees to change how the spine is positioned overnight.
When it's time to see a physical therapist
Diet, flexibility, and sleep support are all pieces of the puzzle, but they aren't a substitute for finding out what's actually driving your pain. If your back pain isn't improving with these changes, or it's limiting what you can do day to day, a physical therapist can evaluate your specific case and build a plan around it. Our team at Empower Physical Therapy & Wellness works with patients across Chino Hills, Chino, and Pomona to get to the root of back pain — not just the symptoms.
