About 80% of adults experience back pain at some point in their life. The truth is our environment and lives aren’t exactly set-up to be ultra-spine friendly. But with a few changes, you can significantly improve your pain (and prevent it from getting worse!). 

It all starts with identifying the cause. So, why are you experiencing ongoing back pain? And what can you do about it?

1. Poor Office Set-Up

A bad chair, a high desk, a screen at the wrong angle—these can all lead to back issues. On top of this, sitting for a long period of time can contribute to increased back pain and poor posture. 

Luckily, there are some fixes you can make here. Here are a few tips:

• Adjust your screen so it’s at eye level.
• Make sure your mouse and keyboard are within an arm’s reach.
• Ensure your feet touch the ground and your chair is angled slightly downward so your knees sit slightly below your hips (An ABC seat wedge can help with this!)
• Keep your back against the back of the chair.
• Adjust armrests and your desk so your arms can rest at 90-degrees and so that your wrists rest flat.

2. Bad Mattress or Pillow

A poor mattress or pillow can leave you waking up with an achy back or sore neck. Ideally, we want a firm mattress. Too soft, and it doesn’t support your body or back. If you sink too much into the mattress, it can actually increase the rounding of your back, which then leads to increasing pain and bad posture. 

We always recommend the ABC mattress for optimal support as you sleep.

3. Muscle Weakness or Imbalances

Inactivity is one of the leading causes of back pain. A weak core, postural muscles, and more can lead to overcompensation in some areas, eventually causing persistent back pain. This is why regular exercise and core strength is important, as it can help support your posture and spine.

4. Overuse

There are various activities that can be categorised as “overuse” such as:

• Sitting or driving for long durations
• Lifting heavy objects
• Sleeping in poor positions
• Walking or running longer distances
• Bending over frequently
• Typing
• And more!

Doing any activity for too long can lead to overuse and back or neck pain. When you must perform a repetitive activity, make sure you take breaks and are performing movements with care and proper form.

5. Aging or Genetics

As we age, our body inevitably deteriorates in various ways. For instance, disc issues may arise with time and arthritis may also occur. Yet, these natural conditions can be sped up via an unhealthy lifestyle or genetics. The best thing you can do here is focus on healthy habits, such as regular movement.
Want to learn more about how you can get rid of back pain or thwart it altogether? Book your FREE discovery call with your local Finsbury Park chiropractor! BOOK NOW.