Prof. Dr. Altaf Hossain Sarker
Researchers indicate that one in every two adults suffers from musculoskeletal disorders, and studies have shown that globally, musculoskeletal disorders rank second in causing disability. Currently, we are suffering from pain mostly due to incorrect posture. Besides pain, incorrect posture can lead to breathing difficulties, indigestion, circulatory system problems, and overall physical issues.
Let’s explore 5 bad habits that contribute to lower back pain:
1. Using a Wallet in the Back Pocket: Keeping a wallet in the back pocket twists the pelvis, putting pressure on the piriformis muscle. This increases the risk of sciatica, piriformis syndrome, and lower back pain.
2. Carrying Heavy Bags on the Shoulder: Nowadays, many of us carry heavy bags on our shoulders, which may include items like wallets, mobile phones, notebooks, iPads, makeup boxes, and laptops. It is also observed that children are suffering from shoulder and back pain due to carrying overly heavy bags. Researchers suggest that children should not carry more than 15% of their body weight on their shoulders. This can increase the risk of tension headaches, shoulder pain, and forward head posture.
3. Wearing Incorrect Shoes: Many of us do not wear comfortable or well-fitted shoes. Women, in particular, often wear high heels. Wearing high heels changes the walking gait, which puts extra pressure on the lower back,
hips, knees, and ankles, leading to back pain, knee pain, and ankle pain.
4. Sitting for Long Periods: Studies have shown that we sit for an average of 10 hours a day. Another study indicates that an adult spends 50-70% of their life sitting. Prolonged sitting reduces the lumbar lordotic curve, shifts the center of gravity in the spine, and places pressure on the spine and discs, leading to lower back pain.
5. Incorrect Exercise: Many people do exercises without proper knowledge. They are unaware of which exercises are suitable or unsuitable for them. It is essential to consult a physiotherapist before starting any exercise routine.
Prof. Dr. Altaf Hossain Sarker, Freedom Fighter
BSPT, MPT, BPEd, MPEd, SRPT, Ph.D. (Fellow) Musculoskeletal Disorders Specialist (Clinician, Teacher & Researcher), Physiotherapist Since 1979
Professor
Dhaka College of Physiotherapy
Jessore University of Science and Technology (Adjunct)
Open University of Bangladesh (Adjunct)