Nearly 6 billion people will experience back pain at some point in their lives.
You read that right. According to the National Institute of Neurological Disorders and Stroke, 80 percent of the world population will experience back pain.
The good news is that most back pain is preventable: research estimates that nearly 85 percent of back injuries are from repetitive misuse. Here are two ways you are hurting your back, and how to stop:
1. Don’t bend the wrong way after sleeping
It might not be commonly known how resting makes the back vulnuerable to injury.
The spine consists of discs in between each vertebra, which allow for movement and cushion. These discs are primarily made of fluid, some of which is lost during the day and reabsorbed while you sleep.
After lying down for two to three hours, the discs reabsorb their lost fluid and are at full size. When they are full size, the potential stresses placed on the discs are increased by 300 percent.
As a result, it’s best to avoid bending your spine for one hour after you have rested, even if you rested for only two to three hours. If you must bend during this time, try squatting with your back straight. I’m not saying you can’t bend at all after resting; it is especially important that you bend the correct way.
2. Stop using your back to stand up
Standing up correctly from the seated position is one of the most important things you can do to protect your back.
It is also one of the easiest.
Most people use their low backs to assist them in getting up from the seated position. This is wrong! Think about how many times you get up from sitting. Every time you use your low back to stand, you are bending your spine and placing unnecessary stress onto it.
Here is the easy solution: Before you get up from sitting, scoot all the way to the edge of your seated surface, keep your back straight, and get up using your legs.
This approach may feel strange at first, but should become second nature after a few days of practice.
One tip to get started: Use your arms to assist your legs in the process. Place your hands into fists and use them to push up off the seated surface while using your legs. Do not place your fists on your legs.
Be sure to not bend your spine as you sit down, too. Simply reverse this standing process, and use the same technique to sit down properly.
Dr. Josh Zumstein is a Homewood native and owner of Back Safety & Wellness Center, a chiropractic, acupuncture and massage clinic located at 18141 Dixie Hwy., Suite 107, Homewood. This column appeared in the February print edition of the Chronicle.