6 Common Mistakes That Can Worsen Back Pain

Millions of people deal with back pain every year, and it’s no fun. The thing is, some habits we don’t even realize are making it worse. If you’ve got back pain, avoiding these common mistakes can really make a difference in how you feel day to day.

1. Eating too many sugary or carb-heavy foods

Back pain? A lot of it comes down to inflammation, and guess what—what you eat plays a big part. Foods packed with sugar and processed carbs can make inflammation worse, and that means more pain for you.

So, if you want to keep that back pain in check, try eating more anti-inflammatory foods. Load up on things like leafy greens, tomatoes, fatty fish, nuts, berries, and olive oil. Not only will they help calm the inflammation, but they’ll also do your overall health a favor.

2. Overdoing bending, lifting, and twisting (BLT activities)

BTL activities include bending, lifting, and twisting. All activities that require these motions can cause back pain or make it worse. It is crucial to avoid these motions to prevent pain and improve the quality of your life. 

Besides, it is recommended to avoid strenuous exercise for 4 weeks after acute back pain. Doing this can increase swelling and worsen your well-being. Instead, you can perform light exercises without added weight to prevent stiffness. 

3. Sleeping on an old or unsupportive mattress

Your mattress is more important than you might think when it comes to back health. Over time, mattresses lose their support and get saggy, and that’s a recipe for more back pain.

If your mattress is old or not holding up, it might be time for a change. Find one that keeps your back in good alignment and supports your body’s natural shape. A foam mattress with at least a three-inch thick top layer can be a game-changer, especially if you're dealing with chronic back pain.

4. Skipping regular exercise

One of the biggest mistakes people with back pain make is skipping regular exercise. But sitting around too much can actually make it worse. Without enough movement, your core muscles weaken, which means your back gets less support.

Choose low-impact exercises to avoid further damaging your spine. Ideally, you need to exercise with an experienced instructor. You can ask for referrals in your pain management clinic. A specialist can help you choose the right exercises and teach you the way to perform them. 

5. Wearing unsupportive shoes

If you suffer from chronic back pain, it is important to wear the right shoes. Your shoes provide support for the entire body. Wearing high heels or flip-flops shifts the gravity center of your body and doesn’t support your back. This can contribute to back pain and more serious problems like scoliosis. 

Choose shoes that don’t worsen your posture and provide good support to your back. Choose low or flat heels to reduce stress on your back muscles and improve back pain. 

6. Smoking

Smoking messes with your health in a lot of ways, and your spine is no exception. It messes with blood flow, so your back muscles and discs don’t get the nutrients they need. Plus, smoking can make inflammation worse and slow down your body’s healing process, which means your back pain could just get worse.

If you’re a smoker, kicking the habit could actually help your back feel better. It’s not easy, but getting some support can make the process smoother and better for your overall health.

The bottom line 

Back pain isn’t just about popping pills or lying down. It’s about changing things up in your day-to-day life—like eating better, staying active, and wearing shoes that actually support you. These little shifts can help ease the pain and stop it from getting worse. If back pain’s been sticking around for you, it’s a good idea to talk to a healthcare provider who can help you come up with a plan tailored to what you need.