Lower back injuries can happen quickly. Or develop over time. Sometimes people injure their backs from doing too much. Or doing too little. From straining muscles you don’t use much. If your job is physical, back pain can take you out. So can a job where you sit all day. As a San Diego chiropractor, I see it all the time. You sleep weird. Bend the wrong way. Sit for too long. Move too fast. Suddenly, you’ve got a lower back injury. That prevents you from enjoying life. The following are some of the most common reasons it happens. And some ways to avoid it.
5 Common Reasons People Experience a Lower Back Injury
1) Poor Posture
Poor posture doesn’t seem like a big deal. Until it is. It’s actually one of the most common ways people injure their lower back. Slouching. Rounding the shoulders. Leaning to one side. Looking down at your device for hours. It all adds up over time. Pulls the spine out of alignment. This can lead to a dull ache in the lower back. Maybe it’s worse after a long day. Or hurts when you wake up. Sharp pain can occur when you stand up after sitting slouched at your desk for hours.
Get this, though. Awareness changes everything. If you know poor posture can lead to back injury, you can correct it. Try to keep the pelvis neutral when standing. Lengthen up in the spine. Soften the shoulders. Slightly squeeze the shoulder blades together. If you sit for long hours at work, keep your knees at a 90-degree angle. Feel your feet on the floor. Every time catch yourself slouching, correct your posture. Stand up every 30 minutes or so. It’s one of the simplest and most effective ways to prevent lower back injury.
2) Lifting Incorrectly
The quickest way to injure your lower back? Lift something incorrectly. It could be something heavy. But it can also be light. Maybe you bend the wrong way. Twist in a strange position. Dr. Suzanna and I (hi, I’m Dr. Kira!) are always telling patients something they’ve heard a million times. “Lift with your legs, not your back.” Simple enough. And great advice for preventing a lower back injury. But sometimes it’s easier said than done.
Lifting something wrong creates tension in your lower discs. This can cause serious muscle spasms. Or painful pulled muscles. Next time, before lifting anything, pause. Engage your core. Bend the knees. Like you’re going into a squat. Then lift. If something is even a little too heavy, ask for help. Let’s say you do strain your back lifting something incorrectly. And your lower back pain doesn’t improve after 2-3 days. Chiropractic care can help a ton. We can see exactly what’s misaligned. Then help your body heal correctly.
3) Sleep Positions
Maybe you’re a side sleeper. Or can’t fall asleep unless you’re lying on your back. We all have our own cozy way of sleeping. But here’s the thing. Your sleep position matters way more than most people realize. You can go to bed fine. And wake up barely able to move. As weird as it sounds, sleeping wrong can lead to lower back injury. Your spine needs support while you sleep. A firm mattress helps. So does proper alignment.
Sleep on your side? Put a pillow between your legs. This helps keep the pelvis neutral. And stops the spine from twisting in a way that causes pain. If you’re a back sleeper, try a pillow under the knees. Remember, the body heals while you sleep. And the correct sleeping posture helps prevent pain. And injury.
4) Repetitive Movement
Repetitive motions won’t typically cause sudden pain. It’s slower. Sneaks up on you. Maybe it’s from playing sports. Swinging a golf club or a tennis racket will do it. Yard work. All that bending and raking can catch up to you. Even certain house chores done over and over can cause lower back pain. Repetitive motions are one of the leading causes of lower back injury. Muscles tighten up over time. One day, everything’s fine. Then you move the wrong way, and your lower back goes out.
To avoid injury caused by repetitive motion, stretching is where it’s at. Visit your local yoga studio a couple of days a week. Touch your toes. Open up tight hips. Loosen the hammies. You should stretch before doing any physical activity. Even those that don’t “feel like much.” And make sure you’re prepared! Wear the right shoes. Don’t push yourself too far out of your comfort zone.
5) Excessive Weight Gain
Extra weight adds up in more ways than one. It causes lower back tension. This creates gravity from excess weight. And can cause serious pain. That can eventually lead to a lower back injury. Depending on how much weight you gain, standing can be difficult. Maybe walking feels heavier. You might notice it when you’re gardening. Or cleaning. Over time, weight gain can also lead to a more sedentary lifestyle. This creates even more tension. More discomfort. The cycle is real. And it won’t stop until you do something.
The goal isn’t perfection. It’s a healthy weight. Supporting your body with nourishing foods. Eating a nutrient-dense diet. Fresh fruits. Veggies. Lean proteins. Whole foods. Be sure to move your body daily. Even gentle movement is beneficial! People come in all shapes. Different sizes. But excessive weight is different than being a “bigger person.” You deserve to feel good. No matter what the scale says. Small lifestyle shifts will help protect your lower back. And make you feel your best.
Protect Your Spine and Prevent Lower Back Injury
Lower back injuries are super common. But they can be avoided. By some simple lifestyle changes. Standing up taller. Being aware of your posture. Sleeping in the right position. Stretching. Watching your weight. Listen to your body. Always. If you’re in pain, don’t wait for it to magically go away. Because it won’t if you have a lower back injury.
Chiropractic care can help you heal faster. Move better. And prevent lower back injuries from becoming chronic back injuries. We practice network spinal care at Twin Waves Wellness Center. It’s a gentle chiropractic technique. That uses a gentle touch. No cracking your sore back whatsoever.