Everyday Habits That May Be Causing Your Low Back Pain

Pelvic and lower back pain can come from different causes, but daily habits often play a big role. Things like crossing your legs, sitting with a wallet in your back pocket, and slouching are common but easily overlooked problems. Fixing these habits means being aware of your posture, making changes to how you sit or stand, and doing exercises to strengthen your core. By changing these everyday routines, you can feel less pain, protect your muscles and spine, and stay more comfortable and active in the long run. The Bournemouth chiropractors at Charminster Chiropractic Clinic can help you be aware of your habits, show you exercises and stretches that can help you stay pain-free and help you get back to doing what you love (1, 2, 3, 4, 5, 6, 7).

Introduction

Pelvic and lower back pain are common problems that affect people all over the world and can make everyday life difficult (5). These pains can be caused by different things like health conditions, weak muscles, or daily habits. Knowing how your routines and posture can impact your lower back and pelvis is really important for stopping pain before it starts and keeping your spine healthy (1).

Habits Affecting Low Back and Pelvic Pain

The pelvis and lower back are important parts of your body’s core, helping with movement, balance, and support. Since they are connected, any stress or poor alignment can cause a chain reaction of problems. Studies show that regular habits and postures can lead to ongoing pain in these areas. Movements or positions that seem harmless at first can eventually put a lot of pressure on your muscles and spine. Over time, this pressure can add up and cause pain or discomfort that is hard to get rid of (2).

Research shows that sitting for long periods, having a poor posture, and keeping uneven body positions can put constant pressure on the spine, ligaments, and muscles in the lower back and pelvis. Even small changes in how you sit can add stress to your lower back over time and cause pain. Some common habits that lead to this discomfort include crossing your legs, sitting with a wallet in your back pocket, and slouching. These might seem harmless, but they can build up and affect your back and pelvis (4).

Crossing Legs

Crossing your legs when sitting might seem comfortable, but it can lead to long-term issues. This habit makes your hips uneven and tilts your pelvis, which can mess with the alignment of your lower spine and joints. Over time, these imbalances can cause muscle strain and back pain. Sitting with crossed legs also shifts your body’s balance and changes how your weight is spread over your lower back and pelvis. Doing this repeatedly can strain muscles, affect joint function, and even reduce blood flow, making muscles stiff, tight, and painful (6).

Wallet in the Back Pocket

Keeping your wallet in your back pocket while sitting can actually cause problems for your body. This habit can make your pelvis uneven, which means one hip sits higher than the other. This tilt can lead to back pain and muscle tightness. Plus, it adds pressure on the sciatic nerve, which runs from your lower back down your legs. When this nerve gets compressed, it can cause pain and numbness, similar to sciatica. So, it is better to keep your wallet somewhere else when you sit (1, 2, 4).

Slouched Posture

One of the most common habits is slouching, whether you are sitting at a desk, using your phone, or standing. Slouching can alter the natural alignment of your spine, putting extra pressure on your lower back and muscles. This can flatten the curve of your lower back, causing uneven pressure on specific areas of the spine, discs and muscles, which can lead to pain and injury. Over time, slouching weakens the muscles that support your spine, making it even harder to maintain good posture and causing more discomfort. Plus, leaning your head forward while slouching can make things worse (2, 3).

Relearning Your Habits

Fixing bad posture habits is really important for reducing and preventing pain in your pelvis and lower back. This means being aware of the ways you sit or stand that might be hurting you and making a conscious effort to change them to healthier positions. By actively working on your posture and behaviours, you can feel better and avoid future pain (3).

Awareness and Postural Adjustment

The first step to changing bad habits is being aware of them. You need to notice when you are crossing your legs or sitting with a wallet in your back pocket and actively try to fix those behaviours. Using mindfulness techniques can help with this awareness. For example, putting a reminder note on your desk or phone can encourage you to check your posture regularly. You can also try interlocking your feet when you sit to prevent yourself from putting a leg on top of the other (2, 3).

Ergonomics and Workplace Modifications

Changing your workspace can really help reduce back and pelvic pain. Using chairs that support your lower back helps keep your spine in a good position and prevents slouching. Making sure your desk and screen are at the right height can also help you sit up straight. Plus, using footrests and cushions can keep your legs in a better position and stop you from crossing them. These small adjustments can make a big difference in how you feel.

Chiropractic care and specific exercises can help strengthen the muscles around your lower back and pelvis, making them more stable and resilient. Activities such as pilates, yoga, and core exercises can help improve your posture, flexibility, and support. Chiropractors can also suggest tailored exercises based on what you need to relieve pain and avoid future problems. Stretching regularly is also important to balance out the effects of sitting too long or slouching (7).

Avoiding Sedentary Behaviour

Taking breaks from sitting for too long can really help your body. Standing up, walking, or stretching for just two minutes every hour can improve blood flow and reduce stiffness. This keeps the muscles that support your lower back and pelvis active and helps prevent tension from building up. So, make sure to get up and move around regularly; 30 minutes minimum, one hour maximum (3, 7).

Sitting with Symmetry

Keeping your pelvis level is really important for your lower back health. When you sit, make sure both feet are flat on the floor, your hips are lined up, keeping your knees below your hips, and your weight is evenly balanced. Try not to sit with one leg tucked under you or lean too much to one side, remember; the best posture is the next posture! Make sure you alter your positions and postures regularly. This helps prevent strain on your back and keeps you more comfortable (2, 3, 7).

The Bournemouth chiropractors at Charminster Chiropractic Clinic can help you be aware of your habits and show you exercises and stretches. This can help your struggles with low back pain. stay pain-free, and help you do what you love. Book an appointment today to begin your journey towards stronger, pain-free movement. Let us help you get back to feeling great!

Poor Habits Leading To Low Back Pain

Everyday Habits That May Be Causing Your Low Back Pain

Introduction