8 Things That Could Be Making Your Back Pain Worse

Dr. Nathan Teter • July 30, 2024

Back pain is a common issue affecting millions worldwide - 75.8 million, specifically, according to the CFAH [Center for Advancing Health]. While some causes of back pain are obvious, there are many habits and conditions that could be making your back pain worse without you even realizing it. As a physical therapist, I’ve seen countless patients suffer unnecessarily because they don’t recognize these hidden factors. Here are eight things that might be exacerbating your back pain.

1. Poor Posture

Poor posture is one of the leading causes of back pain. When you slouch or sit improperly, it puts extra strain on your spine, leading to discomfort and pain. Over time, poor posture can cause permanent damage to your spinal structures.

Example: Sitting at a desk with your shoulders hunched forward and your neck craned to look at a computer screen can lead to muscle fatigue and strain, particularly in the lower back and neck areas.

Solution: To counteract poor posture, ensure your workstation is ergonomically designed. Your chair should support your lower back, and your computer screen should be at eye level. Regular breaks to stand and stretch can also help alleviate strain.

2. Lack of Physical Activity

A sedentary lifestyle is detrimental to your back health. Lack of physical activity weakens the muscles that support your spine, making you more susceptible to back pain.

Example: If you spend most of your day sitting and rarely engage in physical exercise, your core and back muscles may become weak, leading to poor support for your spine.

Solution: Incorporate regular exercise into your routine. Activities like walking, swimming, and yoga can strengthen the muscles supporting your back. Even simple stretches and exercises can make a significant difference in reducing pain. Aim for at least 30 minutes of moderate exercise most days of the week.

3. Improper Lifting Techniques

Lifting heavy objects incorrectly is a common cause of back injuries. Bending at the waist and using your back muscles to lift puts tremendous pressure on your spine.

Example: Lifting a heavy box from the ground without bending your knees can strain your lower back and lead to injury.

Solution: When lifting heavy objects, bend your knees and keep the object close to your body. Use your legs to lift, not your back, and hold the object close to your body. If an object is too heavy, seek assistance to avoid injury.

4. Sleeping on the Wrong Mattress

Your mattress plays a significant role in the health of your back. An old or unsupportive mattress can cause or exacerbate back pain by not providing the proper support your spine needs during sleep.

Example: Sleeping on a saggy mattress can misalign your spine, causing discomfort and pain.

Solution: Choose a mattress that supports your spine's natural curvature. Medium-firm mattresses are often recommended for back pain sufferers. Additionally, consider your sleeping position and ensure your pillow provides adequate neck support.

5. Wearing Unsupportive Footwear

Wearing shoes that do not provide proper support can lead to back pain. High heels, flat shoes with no arch support, and worn-out shoes can affect your posture and the alignment of your spine.

Example: Wearing high heels shifts your body's center of gravity forward, causing your back to arch more than usual, leading to lower back pain.

Solution: Choose footwear that offers good arch support and cushioning. If you need to wear heels, choose lower heels and avoid wearing them for extended periods. Custom orthotics can also help in providing additional support.

6. Ignoring or Sleeping the Back Pain Away

Ignoring your back pain or thinking you can simply sleep it away can lead to chronic issues. While rest is essential, it is not a substitute for addressing the underlying causes of your pain.

Example: If you experience back pain after a long day at work, simply lying down and hoping it goes away without making any changes to your daily routine or seeking professional help can prolong your suffering.

Solution: If you experience any back pain or discomfort after an injury, consult a physical therapist immediately. Early intervention can prevent minor injuries from becoming chronic issues.

7. Ignoring Core Strength

Your core muscles, including the abdominal muscles, play a crucial role in supporting your spine. Weak core muscles can lead to poor posture and increased back pain.

Example: Without strong abdominal muscles to support the front of your body, the muscles in your back have to work harder to maintain balance and posture.

Solution: Incorporate core-strengthening exercises into your fitness routine. Planks, bridges, and abdominal crunches are effective exercises to build core strength. Consistency is key to seeing improvements.

8. Chronic Stress

Chronic stress can lead to muscle tension and pain, including back pain. When you're stressed, your body releases hormones that cause your muscles to tighten, which can lead to discomfort and pain in your back.

Example: Experiencing ongoing stress at work or in your personal life can cause your back muscles to remain tense, contributing to chronic pain.

Solution: Incorporate stress-relief techniques such as meditation, deep breathing exercises, and regular physical activity into your routine. Seeking help from a mental health professional can also be beneficial for managing chronic stress.

Conclusion

Back pain can be a debilitating problem, but it doesn't have to control your life. By identifying the habits that might be contributing to your pain, you can alleviate your discomfort and improve your overall quality of life. If you're struggling with back pain and need personalized care, consider consulting with a physical therapist in Cumming, Georgia.

At Apex Physical Therapy, we specialize in providing comprehensive, one-on-one care to help you become pain-free without medications or surgery. Our expert physical therapists will work with you to create a tailored treatment plan that addresses the root cause of your pain.

Don't let back pain hold you back any longer. Contact Apex Physical Therapy today to book your free consultation and start your journey to a pain-free life. Keep browsing our website to learn more about our services and how we can help you achieve optimal health.

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6 Ways Dry Needling Can Help During Winter

By Dr. Nathan Teter • February 11, 2025

Are the cold winter months taking a toll on your body? Many people experience increased muscle tension, joint stiffness, and persistent aches during colder seasons. If you’re tired of letting winter discomfort slow you down, it might be time to consider dry needling . In this article, we’ll explain why winter can worsen pain, how dry needling works, and how it can become an integral part of your winter wellness routine. Keep reading, and discover actionable tips to stay pain-free, mobile, and ready to enjoy the season.

A person is doing acupuncture on a woman 's back.

7 Common Conditions Treated with Dry Needling

By Dr. Nathan Teter • November 13, 2024

Dry needling can be a powerful technique for relieving pain and improving patient movement. It helps with a variety of conditions by targeting muscle pain and discomfort. In this article, we’ll explore how dry needling can benefit you if you suffer from common musculoskeletal issues. We’ll cover specific conditions and show you how this method can provide relief through dry needle therapy. What is Dry Needling? Dry needling involves a physical therapist inserting fine needles into specific points in the muscle. These needles for therapy help to relax tight muscles and release myofascial trigger point knots. This pain management technique can decrease discomfort and improve movement in affected areas. Many people find dry needling effective for treating different types of myalgia (muscle pain and discomfort). Back Pain What Causes Back Pain? Back pain, especially low back pain, can result from various factors. Poor posture, heavy lifting, and muscle strain are common causes. Over time, these issues can lead to chronic pain and limit your range of motion. How Dry Needling Helps Needle therapy for back pain targets tight muscles, connective tissue, and areas of discomfort in the back. By needling muscles, the technique helps to relieve muscle tension and pain. Many individuals experience reduced discomfort and improved mobility after needling for back pain . Neck Pain What Causes Neck Pain? Neck pain can arise from poor posture, repetitive strain, or injury. Spending long hours at a desk or looking down at a phone can contribute to muscle tightness and discomfort in the neck. How Dry Needling Helps Dry needling treatment addresses tight muscles in the neck area. The needles help to relax these muscles and reduce discomfort. This physical therapy method can improve your neck's range of motion and decrease overall discomfort. Sciatica What is Sciatica? Sciatica refers to the discomfort radiating along the sciatic nerve, which runs from your lower back to your legs. It often results from a herniated disc or muscle spasm. How Dry Needling Helps Dry needling therapy targets the muscles around the sciatic nerve. It can relieve the tension that presses on the nerve and reduce inflammation along the leg. This treatment can help to ease the discomfort associated with sciatica. Shoulder Pain What Causes Shoulder Pain? Shoulder pain can be caused by overuse, injury, or muscle imbalance. Activities that involve repetitive shoulder movements can lead to discomfort and inflammation. How Dry Needling Helps Dry needling can relieve shoulder pain by targeting soft tissue, tight muscles and trigger points. This physical therapy technique helps to relax the muscles and alleviate discomfort. Many people find that it improves their shoulder function and reduces inflammation. Hip Pain What Causes Hip Pain? Hip pain can be due to arthritis, muscle strain, or injuries from athletic training. Activities that put stress on the hip joint can contribute to pain and discomfort. How Dry Needling Helps Dry needling addresses tight muscles around the hip joint. By targeting these areas, the technique helps to reduce pain and improve hip movement. It can have high efficacy in managing hip discomfort. Knee Pain What Causes Knee Pain? Knee pain can result from injuries, arthritis, or overuse. Activities that put strain on the knee joint can lead to discomfort and pain. How Dry Needling Helps Dry needling targets the muscles, and soft tissue around the knee. The technique helps relieve tension and pain, improving overall knee function. It can be a useful pain management treatment for those experiencing knee discomfort. Elbow Pain What Causes Elbow Pain? Elbow pain can be caused by repetitive movements, overuse, or injuries from sports or athletic training. Common conditions include tennis elbow and golfer’s elbow. How Dry Needling Helps Dry needling targets the muscles around the elbow joint. It helps to reduce tension and pain in the area, improving movement and function. This method can have high efficacy in managing elbow discomfort. Conclusion Dry needling by a reliable physical therapist can help with various musculoskeletal conditions like back pain, neck pain, and sciatica. By targeting specific muscles, it provides relief from discomfort and improves range of motion. If you’re dealing with pain from any of these conditions, dry needling in Cumming might be a solution for you. Apex Physical Therapy - Cumming offers this treatment to help you feel better and move more comfortably. Contact us to learn more or discuss any questions you have.