Do you really know the 6 major causes of back pain in women?

Back pain and waist pain are discomforts that many people experience. Back pain is mostly caused by lifestyle habits, such as sitting for a long time, wearing high heels, obesity, wearing an inappropriate bra, etc., which can cause back pain.

Being overweight or obese

Experts say that whether it is obesity or pregnancy, it will cause the pelvis to tilt forward because the body needs this change to maintain balance, but it will also increase the pressure on the lower back and increase the chance of back pain.

Experts recommend: Do abdominal muscle contraction exercises several times a day to stimulate the core muscle groups and reduce pressure on the intervertebral discs. Studies have found that eating at least 3 servings of whole grains a day can reduce belly fat by 10%.

Wearing the wrong shoes, such as high heels and flip-flops

Experts say that when walking normally, the heel usually touches the ground first, but when walking in high heels, the toes touch the ground first, which will greatly increase the pressure on the knees, hips and back. Wearing high heels can also change the body's balance, causing uneven force on the spine, leading to an arched back and increased pressure on the joints. This instability can increase pain from the knees to the back and increase your risk of injury. Wearing flip-flops for too long can also lead to unstable feet, which can cause back pain.

Expert advice: Don't wear high heels or flip-flops for long periods of time. The height of high heels should not exceed 3 inches (about 7.6 cm).

Over-reliance on smartphones or tablets

Experts say that hunching over and looking down at mobile devices such as mobile phones or tablets for long periods of time can cause over-stretching of the neck and back muscles, affecting the lumbar spine and increasing the risk of back pain.

Experts recommend: When using a mobile phone or computer, take regular breaks and keep your eyes level instead of keeping your head down.

The office chair is too comfortable, sitting at the desk for a long time

Experts say that even if an office chair is expensive, ergonomically designed and comfortable to sit on, it can still hurt your back if you sit for long periods of time. Studies have found that sitting for long periods of time not only reduces blood flow to the intervertebral discs, but also causes 30% more pressure on the spine than standing or walking.

Experts recommend: You should do stretching exercises regularly at your desk and get up and walk around every hour. When typing or reading, be sure to keep your head straight (do not tilt your head). Avoid slouching. Sitting with your back tilted 135 degrees can effectively reduce the pressure on the intervertebral disc.

Irregularly fitting bra

Experts say that women with larger breasts are more likely to suffer from back muscle soreness than those with smaller breasts. A properly fitting bra can minimize breast pressure, while an ill-fitting bra can increase back muscle pain.

Expert advice: Choose a bra that is the right size and comfortable to wear. Off-shoulder tank tops or functional bra cups can help relieve pressure and pain in the shoulders and back.

Excessive psychological pressure

Experts say that if you are overly nervous and stressed, your back muscles will also be very tense, which will lead to stiffness of muscles throughout the body, including the back muscles. Long-term emotional tension will prevent these muscles from relaxing, increase the level of cortisol in the body, and back pain and body aches caused by inflammation will follow.

Experts suggest: Low-intensity aerobic exercises such as walking, as well as meditation, listening to music, taking hot baths, etc. can help reduce stress and calm tension.

Exercises to relieve back pain:

Arms circle backwards

This exercise helps relieve tension in the upper back and shoulder muscles and improves posture.

Stand with your feet about 30 cm apart, keeping your knees soft and not leaning backward. Make sure to engage your hips and stomach. Raise your arms up and forward, circle above your ears.