As young adults, it seems that anything is possible. Running? Easy. Swimming? Done. Flying? Almost. But as we grow older, we start hearing the nagging of our parents and grandparents about their backs. “Go fetch me an ice pack,” or “I need a Tylenol,” start to become more common as they walk around clutching their backs. Does this mean that this is an impending doom? First, there is no denying that back pain is extremely common. The National Center for Health Statistics, in their National Health Interview Survey, reports that 39% of adults 18+ experienced back pain in the past 3 months in the United States in 2019. This made back pain the most commonly reported type of pain–surpassing limb pain, migraines, and other conditions. And the worst part is that it can’t be easily treated with standard medication. While commonly accepted as a feature of aging, the potential role of daily activities and physical strain in accelerating the onset of back pain merits closer examination. Could routine chores and repetitive movements be silently contributing to this widespread health burden?
As individuals age, certain physical movements may place increased strain on the spine and should be approached with caution. In particular, the combination of extreme bending, lifting, and twisting simultaneously can be especially harmful. Common activities such as mopping floors or exercising with improper form often involve these risky motions. According to Dr. Arthur L. Jenkins III, a New York City-based neurosurgeon specializing in spinal surgery, separating and controlling each movement is preferable. Doing so may reduce the risk of developing herniated discs and potentially avoid the need for surgical intervention.
Back Pain Can Be Cause By A Multitude of Daily Activities
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Another common activity that can have long-term negative effects on your back is lifting heavy objects—yes, even those milk gallons and grocery bags. Dr. Gbolabo Sokunbi, a spine surgeon at the Hospital for Special Surgery in Manhattan, recommends using your legs rather than your back. This means keeping your back straight and bending your knees to lift heavier objects, much like squats. When in doubt, it is best to avoid lifting heavy objects altogether.
We all know you want that perfect outfit for your vacation in Hawaii. But all of it could be derailed by one crucial moment – hoisting your carry-on to the overhead bin on your flight. Dr. Rahul Shah, an orthopedic spine surgeon in New Jersey, explains that because this motion isn’t something we do regularly, it carries a higher risk of injury. Some ways to avoid this would be to pack light. However if this is not possible, an alternative would be to practice this motion at home, utilizing the tips earlier to lift heavier objects safely.
Lastly, skip the sit-ups. There are plenty of alternative exercises to strengthen the core, especially with the rising popularity of yoga and pilates. Even something as simple as walking can be much better for your back. Overall, maintaining good posture—especially during long hours in front of a computer—is essential, along with implementing the other tips discussed in this article for a healthier lifestyle.
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