5 Ways You’re Making Your Back Pain Worse

While injuries and medical conditions can undoubtedly cause back pain, many daily habits can also make your back pain worse without you even realizing it. 

At Irfan Lalani Medical, board-certified neurologist Dr. Lalani uncovers the root cause of your discomfort, and that starts with knowing which habits to avoid.

Read on as our team in Sugar Land, Texas, explains how you might inadvertently be making your back pain worse and how to stop exacerbating it.

1. You sit for too many hours at a time

Prolonged sitting, especially with poor posture, puts excess strain on your spine and tightens muscles in your lower back and hips. Whether you sit at a desk all day or spend hours on the couch, this lack of movement can worsen pain. 

Sitting for hours while driving can also exacerbate back pain, especially sciatica. 

The fix: Try to stand, stretch, and walk around every 30–60 minutes. If possible, try a standing desk at work to switch up your position. If you drive for a living, try to take breaks and stretch every few hours, and never drive with your wallet in your back pocket. (That can contribute to wallet neuritis.)

2. You have poor posture

Slouching or hunching forward while working, driving, or using your phone strains the muscles and ligaments that support your spine. All of this stress on your spine can increase pain and even lead to long-term issues. 

As a double whammy, your poor posture can also contribute to neck pain. When you look down at your phone, it can put up to 60 pounds of pressure on your neck. And if you already have back pain, you don’t need the added discomfort of neck pain, too.

The fix: Focus on sitting and standing tall, keeping your shoulders relaxed and holding your phone at eye level instead of looking down.

3. You skip your workouts

When back pain strikes, you may feel like avoiding movement altogether, but too much rest can make things worse. 

The fix: Strengthen your core and back muscles to provide support for your spine, and improve your flexibility with gentle stretching. Try low-impact activities like walking, stationary cycling, or water aerobics. 

4. You don’t lift correctly

Lifting heavy objects — whether that’s a bag of dog food or a box of paper at work — with poor form is one of the fastest ways to injure your back. Many people bend at the waist instead of using their legs and core muscles for support. 

The fix: When you lift heavy items, bend at your knees, keep the object close to your body (don’t hold it out), and avoid twisting while you lift. Even better, use a two-wheeled cart or the buddy system to avoid lifting heavy items on your own.

5. You don’t practice good sleep hygiene

Your spine doesn’t get a break when you sleep, so the wrong position or a worn-out mattress can make pain worse. Sleeping on your stomach, for example, forces your neck and spine into awkward positions. 

The fix: A supportive mattress and sleeping on your back or side with a pillow between your knees can promote better alignment. 

Even with lifestyle changes, back pain can persist

While changing these habits can bring relief, back pain doesn’t always go away on its own. That’s because many medical conditions — such as spondylosis (spinal arthritis), herniated discs, spinal stenosis, or nerve compression — can also cause ongoing pain. In these cases, it’s important to see a specialist who understands the many potential sources of back pain.

Get to the root of your back pain

At Irfan Lalani Medical, Dr. Lalani provides comprehensive evaluations to get to the root of your symptoms. During your visit, he reviews your medical history, performs a physical and neurological exam, and may order diagnostic tests like X-rays, MRIs, or nerve conduction studies. 

This careful approach means that your diagnosis is accurate, so your treatment plan addresses the true cause of your pain.

Depending on your needs, he may recommend pain medication, physical therapy, bracing, or interventional treatments like epidural steroid injections or radiofrequency ablation. If conservative treatments don’t provide lasting relief, surgical options may be considered.

You don’t have to manage back pain on your own. Call our Sugar Land, Texas, office at 979-401-4263, or request an appointment online.