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[Bergen County Pain Management] Habits That May Be Worsening Your Back Pain And How To Manage It

Updated: Jun 26

back pain management

Back pain is a pervasive issue that affects millions of people worldwide, and it can be debilitating, affecting every aspect of life. Whether you're a student hunched over textbooks, an office worker glued to a computer screen, or an athlete pushing your limits, back pain can strike anyone.

In Bergen County, where the hustle and bustle of daily life often leads to chronic pain issues, understanding the habits that may worsen back pain is crucial for finding relief. This article explores some common habits that could be contributing to your back pain and offers valuable insights to help you manage it effectively with the guidance of our Bergen County Pain Management specialists.

1. Poor Posture

One of the leading contributors to back pain is poor posture. In the digital age, with people spending increasing amounts of time sitting at desks or slouching over smartphones, it's easy to develop bad posture habits. Poor posture can put excessive pressure on your spine and its supporting structures, leading to chronic back pain over time.

To combat poor posture, consider investing in ergonomic office equipment, such as an adjustable chair and keyboard stand. Additionally, practice mindfulness about your posture throughout the day and take breaks to stretch and realign your spine. At All Of Pain, our professionals can provide guidance on posture improvement techniques to relieve and prevent back pain.

2. Sedentary Lifestyle

sedentary lifestyle can weaken spine health

A sedentary lifestyle, characterized by prolonged periods of inactivity, can exacerbate back pain. When you sit for extended periods, your back muscles weaken, and your spine becomes more susceptible to strain and injury. Moreover, sitting in an unsupportive chair or on a couch with poor lumbar support can further worsen your condition.

To counteract the negative effects of a sedentary lifestyle, incorporate regular physical activity into your routine. Engaging in activities like swimming, yoga, or walking can strengthen your back muscles and improve overall spine health. Consulting with a pain management expert will help you tailor an exercise plan that suits your specific needs and minimizes the risk of back pain.

3. Heavy Lifting Without Proper Technique

Whether you're moving furniture or lifting weights at the gym, improper lifting techniques can strain your back muscles and cause significant pain. When you lift a heavy object without bending your knees or using your legs, you put excessive pressure on your spine. This can lead to acute back injuries and long-term discomfort.

To lift safely:

  • Always bend your knees and keep your back straight.

  • Use your leg muscles to power the lift, and avoid twisting your torso while carrying a heavy load.

  • If you're unsure about your lifting technique, consider consulting a pain management specialist who can provide guidance on proper lifting mechanics to protect your back from injury.

4. Ignoring Stress and Mental Health

pain management NJ

While it may not seem immediately obvious, stress and mental health play a substantial role in back pain. When you're stressed or anxious, your body can tense up, leading to muscle tension and back pain. Moreover, the coping mechanisms for stress, such as poor posture, excessive sitting, or unhealthy eating, can contribute to back problems.

To address the mental component of back pain, it's essential to find healthy ways to manage stress. Mindfulness meditation, relaxation techniques, and therapy are excellent strategies to reduce stress and its impact on your back. Pain management specialists can also offer a holistic approach to pain management, addressing both the physical and psychological aspects of your condition.

5. Wearing Inadequate Footwear

Surprisingly, your choice of footwear can have a significant impact on your back health. Shoes that lack proper arch support or cushioning can alter your gait, leading to poor alignment of the spine and contributing to back pain. High heels, in particular, can cause an imbalance in the body, putting excessive pressure on the lower back.

Investing in supportive and comfortable footwear can make a substantial difference in your back pain management. Properly fitted shoes can help improve your posture and alleviate back pain.

6. Overlooking Core Strengthening

A strong core is essential for a healthy back. Neglecting core exercises can lead to back pain, as the muscles that support your spine become weak and unable to provide adequate support. Core strengthening exercises not only relieve back pain but also help prevent future issues.

Incorporate exercises like planks, bridges, and leg raises into your fitness routine to target your core muscles. Consulting with a physical therapist at our pain management center can help you develop a customized exercise plan that focuses on strengthening your core and improving overall spine stability.

7. Poor Nutrition

poor nutrition can cause health problems

An unhealthy diet can have detrimental effects on your spine health. A diet high in processed foods and lacking essential nutrients can contribute to inflammation and weaken the spine, making it more prone to pain and discomfort.

To promote better spine health, consider adopting a balanced diet that is rich in vitamins and minerals. Seeking guidance from a nutritionist in can help you make healthier dietary choices that support your back and overall well-being. By focusing on nutrition and making positive changes in your diet, you can take a significant step toward managing and preventing back pain.


Back pain is a common issue that can significantly impact your quality of life. Understanding the habits that may be worsening your back pain is the first step toward finding relief. Whether it's poor posture, a sedentary lifestyle, improper lifting techniques, stress, inadequate footwear, weak core muscles, or unhealthy lifestyle choices, addressing these factors can make a substantial difference in managing and preventing back pain.

In Bergen County, where back pain is all too familiar, it's essential to seek professional help for effective pain management. Our Bergen County Pain Management Center offers comprehensive care tailored to your specific needs to help you regain control over your back health. By addressing these habits and working closely with experienced professionals, you can take proactive steps to alleviate and prevent back pain, leading to a healthier and more comfortable life.


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