Lower Back Pain: Common Mistakes to Avoid for Relief
In today’s busy lifestyle, lower back pain has become a common health issue. Long hours of sitting at the office, lack of physical activity, poor posture, and excess body weight put abnormal pressure on the lower spine. The result? Mild discomfort can progress to chronic pain and even disability.
According to the World Health Organization (WHO) 2020 report, nearly 619 million people worldwide suffer from lower back pain. It is estimated that by 2050, this number will rise to 843 million. According to the Global Burden of Disease Study (GBD), lower back pain is a leading cause of reduced productivity and disability across countries.
Causes of Lower Back Pain
Lower back pain can arise from multiple factors, some physical and some related to lifestyle habits.
Main Causes:
- Poor posture while sitting or standing
- Lifting heavy objects incorrectly, especially by bending forward
- Prolonged sitting or driving, especially motorcycles or scooters
- Lack of regular exercise, leading to weak spinal muscles
- Excess body weight (Obesity)
- Disc herniation or slipped disc
- Osteoporosis (weakening of the bones with age)
- High levels of stress, which can tighten muscles and increase pain
Common Mistakes to Avoid for Lower Back Pain Relief
1. Sitting in a Slouched or Cross-Legged Position
Slouching or crossing legs while sitting puts abnormal pressure on the spine and can lead to disc herniation over time.
Solution: Sit upright, use lumbar support cushions, and stand or stretch every 30 minutes.
2. Lifting Heavy Objects by Bending Forward
Bending forward while lifting heavy objects puts excessive stress on the spinal discs and can trigger sudden severe pain.
Solution: Bend your knees, keep your back straight, and avoid lifting excessive weight at once.
3. Prolonged Motorcycle or Scooter Riding
Continuous exposure to road shocks directly impacts the spine and increases the risk of disc slippage over time.
Solution: Use lumbar support, take breaks every 30–40 minutes, and avoid long continuous rides if possible.
4. Lack of Exercise
Weak spinal muscles make the back prone to pain, even under minimal stress.
Solution: Walk 20–30 minutes daily, practice yoga, and strengthen core muscles regularly.
5. Carrying Excess Weight
Extra body weight puts constant pressure on the lower back.
Solution: Maintain a healthy diet, regular exercise, and weight control.
6. Sleeping Incorrectly
Using an overly soft or too hard mattress can strain the lower back.
Solution: Sleep on a medium-firm mattress and preferably on your side.
Expert Opinions
Dr. Mehdi Hasan (Orthopedic Surgeon, Dhaka Medical College): “Small daily adjustments in habits can prevent lower back pain. Maintaining correct posture and regular exercise are crucial.”
Mayo Clinic Research (USA): “Walking for 20 minutes daily and light stretching can reduce the risk of lower back pain by up to 50%.”
NHS (UK): “Most lower back pain can be managed with proper exercise, posture, and lifestyle changes. Medication or surgery is not always required.”
Tips to Prevent Lower Back Pain
| Habit | Benefit |
|---|---|
| Maintain proper posture while sitting | Reduces unnecessary pressure on the spine |
| Walk every 30 minutes | Improves blood circulation and keeps muscles flexible |
| Daily walking and yoga | Strengthens the back and prevents pain |
| Lift objects properly | Prevents disc herniation |
| Eat a healthy diet | Maintains weight control |
| Get sufficient sleep | Aids in body recovery |
Additional Resources
- WHO – Low Back Pain Data
- Mayo Clinic – Back Pain
- NHS – Back Pain Guide
- Healthline – Exercises for Back Pain
Conclusion
Lower back pain is a common health concern, but neglecting it can lead to chronic issues. The good news is that it can often be prevented or managed with proper lifestyle changes, posture correction, and regular exercise. Experts suggest that daily 20-minute walks, maintaining correct posture, and controlling body weight are the key strategies for preventing lower back pain.
©Author:TendingGB | publish : 26 Sep 2025
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