It may be the latter. Since the pandemic, “we’ve seen a high incidence of complaints of neck and back pain,” says Brian A. Cole, MD, FAAOS, orthopedic surgeon at Englewood Spine Associates in Englewood, N.J. Even before the pandemic, back pain was common: The average individual experiences one to two episodes of back pain per year, which can start in your 20s and be a recurring problem that gets triggered by various events in life. Fortunately, though, most back pain resolves by six weeks, Dr. Cole says. So what habits are you doing at home that might make that back ache more? Here are seven to keep on your radar: The solution: Maintain the natural curve of the spine by placing an additional pillow behind your lumbar spine, Dr. Cole says. You might even purchase a reading backrest pillow to make your “office” more comfortable. The solution: If you’ve having trouble sleeping, talk with your primary care physician to rule out sleep disorders or other medical conditions like sleep apnea and GERD, Dr. Cole says. Otherwise, if you’re waking up with pain, two culprits might be your body position during sleep or your mattress. Sleeping face down can aggravate spine conditions like spinal stenosis, so if you have that, try to find a more comfortable position. And if you notice a depression or dip when you look at your mattress, it should be replaced or else your spine will follow suit. “The mattress should be firm enough to support your weight and at the same time, soft enough to accommodate the curves of your body,” Dr. Cole says. The solution: When sitting, make sure you have solid support on your lower back. You should feel the support behind your low back, Dr. Cole says. The solution: Buy a pair of shoes with support designed for your specific arch. How do you know? A simple test will tell you if you have flat feet or a high arch, Dr. Penhollow says. Get your feet wet and step on cool concrete to see the outline your foot makes. If you can see only the outside of your foot, you probably have a high arch. If you see the ball of your foot, heel and outside of your foot, you most likely have a normal arch. Meanwhile, if you see the whole foot, including the inside, assume you have a low arch or flat feet. The solution: Practice safe lifting techniques, including bending at the knees versus the waist to lift from the ground, keeping items close to the chest, and avoiding twisting the upper body while lifting. Then work on building those core muscles to help protect the back from injury. One of the most effective exercises? A forearm plank. To do it, lie face down on the floor and prop yourself up on your elbows, elbows beneath shoulders. Extend your legs behind you and lift your hips off the floor so your body is in one long line (if this is too difficult, start on your knees). Hold 10 seconds to start and work up to two or three repetitions of 60 to 90 seconds. (Learn more about how to do a plank properly.) The solution: Avoid cooking barefoot: Wear supportive shoes instead. Also, use good posture as you prepare food, being careful not to hunch over counters. Standing closer to the counter should help you stay more upright. And when you need a break, take it. The solution: When sitting, check the space between your back and the chair, and if there’s a gap, fill it with a pillow or lumbar roll, which will put you in a more balanced position, Dr. Cole says. Then take frequent stretching breaks as you sit. Follow Dr. Cole’s lead and stretch forward, hugging your knees for a minute as you sit to open up the back of the spine. Then stand and arch your back by bringing your stomach as far forward as you can. Finally, reach side to side with your hands while standing, trying to reach as far down your side thigh as you can, and then rotate the spine. Do all of these moves every hour—set an alarm if necessary—to minimize potential aches.
