From dehydration to stress to too much sugar – the unexpected everyday habits that could be causing back pain

THERE is something particularly terrible about persistent back pain.

No matter how you lie, sit, or stand, the pain may persist.

Often the cause can be something serious, such as an injury, herniated disc or sciatica.

But according to mobility expert Lee Cartwright, some common everyday habits could be causing back pain or making it worse.

“Back pain can occur suddenly or be a long-term problem that lasts for years,” says the specialist at Direct Mobility Solutions explained.

“Back pain can vary greatly, affecting a specific area or spreading throughout the back, buttocks, legs or abdomen.

“The reasons for back pain can differ greatly, so it is important to be aware that these daily habits can lead to chronic pain in the back muscles and spine.”

It makes sense that some of these habits — like a lack of exercise — could make you more prone to back pain.

But others — like eating too much sugar or drinking too little water — can be surprising.

1. You are dehydrated

Drinking too little water can leave you with more than a dry throat, according to Lee.

“An easy mistake Brits often make is not hydrating regularly,” he said.

“Being dehydrated can affect the spine, diverting fluids to the brain and leaving joints, discs and other connective tissues weakened and less able to provide cushioning and support.

“This can make movement difficult, stiff and painful.”

Lee’s advice?

Make sure you drink plenty of water throughout the day, even if you’re not thirsty.

An easy way to increase your fluid intake is also to fill up on fruits and vegetables – they contain more water than you think.

2. You are sleeping on your stomach

Your sleeping habits can have a domino effect on your waking hours, Lee continued, especially if you sleep on your stomach.

“Sleeping on your stomach can cause back pain, as it puts significant pressure on the muscles and joints of the spine, flattening its natural curve and compressing the vertebrae,” explained the mobility specialist.

“Plus, it forces you to turn your neck, which can cause neck and upper back pain, as well as pins and needles.”

It may seem easier said than done to not fall into the sleeping position that you find most comfortable.

But Lee had some advice for getting there.

“To alleviate this, try gradually switching to sleeping on your side and back.

“When sleeping on your side, placing a pillow between your knees can help keep your spine aligned.

“For back sleepers, a pillow under the knees can offer similar results.”

3. You are not eating enough protein

According to Lee, your diet can also influence whether you get back pain.

“A lack of protein can impair the body’s ability to maintain and repair muscle tissue, making the back muscles more vulnerable to tension and fatigue, which can result in pain,” he explained.

“It can also weaken connective tissues, increasing the risk of back injuries. Protein-rich foods help the body grow and repair itself.”

Lee advised you to add salmon and sardines to your diet to get the omega-3 fatty acids, while boneless, skinless chicken breasts will provide a dose of protein.

“These foods can help relieve back pain and inflammation,” he said.

4. You love sweets

Another diet mistake you may be making is consuming too many sweet foods.

“Eating too many sugary snacks can cause back pain problems,” Lee explained.

“Consuming too much sugar can trigger chronic inflammation, especially in areas with poor blood circulation.

“This makes the joints and back particularly vulnerable to pain and inflammation.”

To ease back pain, satisfy your sweet tooth with fruit, which “provides natural sweetness and helps reduce inflammation,” according to Lee.

He also advised you to opt for more vegetables and whole grains.

5. You’re not moving enough

While sometimes an awkward movement can cause agonizing back spasms, often moving too little can also cause some pain.

Lee said: “Being inactive for too long can weaken your back muscles and reduce your overall fitness, increasing back stiffness, pain and discomfort.

“Regular exercise strengthens the muscles and structure around the spine, which will reduce the frequency and duration of back pain.”

Have no fear – you don’t need to become a gym bunny to alleviate your back pain.

“This can be as simple as walking for 10 to 45 minutes, which can significantly improve back health by re-engaging the muscles,” Lee explained.

6. You are hunched over your desk

It’s hard to resist the inevitable neglect of your laptop if you’re working in an office.

But according to Lee: “Leaning forward and looking at your computer while working can place considerable stress on your lower back, causing muscles and ligaments to overstretch.

“This can result in muscle damage around the spine, causing inflammation and muscle spasms.”

He advised you to make a conscious effort to straighten your back – and suggested some adjustments to make it easier.

“While working, the ideal is to sit up straight and with your shoulders relaxed,” said the mobility expert.

“Also, position the monitor at or just below eye level, keep the keyboard close enough to keep your elbows relaxed, and make sure the chair provides adequate support for your lower back.”

7. You are stressed

Chances are, your stress could be making your back pain worse.

“When the mind experiences stress, it sends signals to the body indicating danger, which in turn stabilizes the muscles around the vertebrae.

“The muscles then relax and make them vulnerable to misalignment, causing back pain.”

Reducing your stress levels can be easier said than done.

But Lee advised that you set aside at least an hour a day to focus on relaxing activities.

“This could include deep breathing exercises, meditation, muscle relaxation, yoga, or even focusing on your favorite hobby.

“Doing this will relieve muscle tension and calm the nervous system,” Lee said.