7 Bad Habits That Cause Back Pain

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You will be surprised to know that the cause of your back pain could be your everyday, regular lifestyle habits too, whether it’s a muscle strain or a joint pain.

Listed below are seven seemingly insignificant but deadly daily habits which take a toll on your back and are the top causes of back pain in most individuals today.

Table of contents

Sitting too much

Can bad posture cause severe lower back pain? Yes. Sitting is rightly called the new smoking – it puts 40% more pressure on the spine as compared to standing.

If you happen to have a strenuous desk job, work from home, or have a hellish driving commute, poor posture is the last thing on your mind. Continually hunching over causes the muscles to tighten, causing back pain.

Skipping exercises

Not exercising at all and exercising only on the weekends, both are equally harmful to your spinal health. Being inactive makes your muscles stiff and weak and being a weekend exercise junkie puts a lot of unexpected strain on your back.

Contrary to popular belief, exercise actually decreases back pain intensity by as much as 10–50%. Kick off your exercise regime with these simple yet effective exercises. You can even exercise at your desk

Bad eating habits

Junk food greatly affects your weight as well as your nutrition. (Calculate your ideal BMI using TruWeight’s BMI calculator while you’re at it).

Not only do the extra pounds put stress on your spine, but also your body misses out on important nutrients. The absence of essential vitamins like Vitamin D and calcium softens the bones, putting painful pressure on your spine.

Conversely, can constipation cause back pain? Absolutely, especially since the state of your digestive system has an impact on your back.

Eating a lot of junk food as well as a lot of greens can cause upset stomach, gas, diarrhea, and constipation, all of which can trigger back pain. A balanced diet is key to fighting it.

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Old mattresses and wrong pillows

Mattresses which haven’t been replaced for a while, as well as bad pillows (or more pillows or no pillows), could cause a throbbing in the back and back pain.

Choosing mattresses and pillows which are neither too hard nor too squishy will help. Tip: Keep the pillow such that your neck is higher than your head.

Wrong accessories

Heavy, stuffed-to-the-brim handbags cause your back to become imbalanced, leading to ache and pain. Similarly, high heels or flip-flops also cause back pain.

Flip-flops cause weight to shift unevenly and high feels arch the back, putting a strain on the back muscles. Stick to comfy shoes for long walks.

Back Pain
Back Pain

Staying stress

Stressing out is a huge contributor to back pain, as is holding grudges. Forgiving someone by letting go of a grudge could do wonders for your spine, as can channeling positive emotions.

Conscious stress reduction and being emotionally aware could lessen back pain greatly.


Smoking decreases one’s resilience to pain and smokers are 3 times more likely to develop chronic back pain than non-smokers. If one needs a reason to quit smoking, this would be it.


What foods cause back pain?

People with allergies towards sugar, peanuts, gluten, dairy and alcohol can experience back pain if they consume these items.

Consuming fatty foods on inflamed gallbladders could cause pain which eventually may spread to the back. Back pains can also be caused by heartburns if someone consumes tomatoes, spicy food, chocolate, caffeine or alcohol under certain conditions.

Can belly fat make your back hurt?

Belly fat puts pressure on the abdominal muscles, making them weak and prodding the back muscles to take the burden. The back muscles become less flexible and short, restricting movements and leading to pain.

Can losing weight help my back pain?

Yes, because the kilos put pressure on your abdominal muscles, causing the back muscles to take all the strain.

A regular exercise regime, which can begin with something as simple as walking, plus a balanced diet will go a long way in relieving your back pain.

What foods trigger pain?

Can you eat your way to back pain? Yes. Presenting the possible back pain diet – anything with enriched white flour, excessive alcoholic drinks and caffeine/tea, hydrogenated oils, citric fruits, artificially-flavoured/sweetened juices/drinks, and anything with added sugar.

If you have persistent pain, it’s here to stay unless you recognize your bad lifestyle habits and change them.

 Talk to our expert Possible Nutritionist and find your way for healthy lifestyle habits. The first consultation is on us.

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