Back Pain – Habits to Avoid and How to Find Relief Without Surgery

The human back is a complex structure of disks, bones, muscles, and ligaments working together to support the body and enable movement. Contact a professional Team of Experts at Vertos Medical Inc. or continue reading this article for Some habits that may result in back pain and what you can do about it:

Habits That Can Cause Back Pain

Poor Posture

Poor posture puts additional stress on the ligaments and muscles supporting the spine, leading to pain and discomfort. It is particularly true if you spend a lot of time sitting, hunched over a computer or phone.

Lack of Exercise

Regular exercise is vital for maintaining the strength and flexibility of the muscles and ligaments supporting the spine. Without it, these muscles can become weak and stiff, making them more prone to injury and causing pain.


Smoking can increase the risk of back pain by reducing blood flow to the spine, which can cause degeneration and damage to the discs in the back

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. Smoking also reduces the ability of the body to heal itself, which can exacerbate existing back pain.

Overweight or Obesity

Carrying excess weight puts extra pressure on the spine, causing pain and discomfort. According to a pain expert at a reputed Kansas City pain control clinic, it can also increase the risk of developing conditions like herniated discs, sciatica, and spinal stenosis. Follow the map

Poor Lifting Practices

If you lift heavy objects with your back instead of your legs, it can strain the muscles in the back and cause pain. It is essential to use proper lifting techniques, such as bending the knees and keeping the object close to your body, to avoid injury.


Stress can cause muscle tension and aggravate existing back pain. When you are stressed, your body releases stress hormones, which cause the muscles to tighten up and become sore.

Sleeping on an Unsupportive Mattress

A mattress that is too soft or too firm can lead to poor spinal alignment and cause back pain. You must choose a mattress that provides adequate support for your back and allows you to maintain a neutral spine position while sleeping.

How to Get Relief from Back Pain

Physical Therapy

You can consult a physical therapist, such as a skilled physio in Sydney, to develop a custom exercise plan for improving flexibility, mobility, and strength in the back. She may also use techniques like massage, manual therapy, or hot/cold therapy to relieve pain and improve function.

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 A chiropractor can perform spinal adjustments or manipulations to improve spinal alignment and reduce pain.


Over-the-counter pain medicines can bring relief from pain and reduce inflammation. A doctor may prescribe medicines for more severe back pain. Injections of corticosteroids, anesthetics, or other medicines directly into the affected area can provide targeted pain relief.


Acupuncture is a traditional Chinese practice. Practitioners insert fine needles into specific body points to relieve pain and promote healing.

Mind-Body Techniques

Mind-body techniques such as yoga, tai chi, or meditation can help reduce stress and tension in the body, which can contribute to back pain.


You can reduce your risk of developing or worsening back pain by avoiding certain habits. You should consult your doctor to establish the underlying cause and develop a suitable plan for treatment.

Jeremy Edwards
Jeremy Edwards
On Chain Analysis Data Engineer. Lives in sunny Perth, Australia. Investing and writing about Crypto since 2014.

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