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Can Anxiety Cause Back Pain?

Anxiety is an increasingly common condition for many Americans. It can affect the way you view the world, your relationships, your work, and more. It can even affect your physicality, such as creating back pain.

From supplementary anxiety symptoms to direct changes in your nervous system, eliminating back pain from anxiety can become a challenge. So let’s talk about anxiety and back pain and how you can reverse it once and for all.

Read More: When Back Pain Warrants a Doctor Visit

Anxiety: Upper Back Pain, Shortness Of Breath, And More

Back pain from anxiety is typically believed to be due to secondary factors. One strong theory is that anxiety causes your muscles to create back pain from being tense. Since anxiety causes tenseness in your lower upper back, it could indirectly lead to pain.

And what does anxiety back pain feel like? Well, massage therapists have long discovered that stressed-out patients typically have knots in their muscles. Therefore anxiety related back pain such as tightness or swelling is certainly a real phenomenon. That being said, there are some different ways that anxiety can cause back pain:

Posture Changes

Anxiety often causes you to change your behaviors. This includes posture. Therefore, the way you sit, such as slouching, could change. When you combine this factor with anxiety, muscle tension, it can ultimately cause discomfort in your muscles or joints and cause back pain.

Lack Of Activity

Many people who have anxiety or stress reduce their activity levels. This means that aches and pains can be more prominent due to a lack of circulation and proper movement. When happening alongside anxiety, it’s easy for this to cause lower back pain.


Hypersensitivity is when anxiety causes you to be more susceptible to physical sensations. Therefore, something that may be mild low back pain turns to extreme pain or moderate pain due to your heightened state.

As a quick recap, anxiety is not typically designated as the primary cause of back pain. However, it can certainly contribute to other back pain factors and create lifestyle circumstances that increase the chance of feeling back pain.

How To Prevent Anxiety From Creating Additional Back Pain

There are several things you can do to treat anxiety-related back pain. Understand that regardless, it’s always best to consult with a back pain expert. They can help you understand if your pain is truly caused by stress or anxiety or a combination of other factors.

That being said, here are some non-surgical approaches you can take:

Exercise And Get Moving

Try to increase your daily activity. You don’t want to go too strong and risk injuring yourself. However, increasing blood flow is ultimately good for reducing pain.


Massage therapists are excellent for reducing anxiety and therefore back pain. Our specialists can provide massage therapy depending on your pain.


Your doctor may recommend certain anti-inflammatory medications or other types of pain drugs. These can help you with your back pain, but understand that these ultimately treat symptoms and typically not the root causes of pain.

Be Aware Of Your Posture

If you’re slouching or maintaining poor posture throughout the day, then your back pain will increase. So try to use a mirror if you’re seated during the day so that you can be aware of your posture.


Yoga and stretching can help unlock your muscles. This helps prevent them from twisting, knotting up, and otherwise being overworked.

Relieve Your Back Pain Today

If you want the latest technology, tools, and expertise, then look no further than Ascension St. Agnes. Our orthopedic surgeons for back pain in Baltimore can help you with minimally invasive spine solutions.

We can reduce your discomfort, pain, and other issues you may be facing. So schedule an appointment today. Our award-winning specialists can help you live the quality of life you’ve been waiting for.

Where Should A Backpack Sit On Your Back?

If you have back pain in Baltimore, Maryland, then the first step should be to reach out to a back pain doctor. The specialists at Ascension St. Agnes can help you understand the nature of your spine pain.

With compassion and attention to detail, we’ll help you treat your pain so that you can enjoy pain-free movement once again. That being said, it helps to understand some preventative measures in the meantime.

If you would like to hike or wear a backpack, then it’s easy to simply sling it over your shoulder and get to walking. However, you may not be aware that backpacks can actually cause pain in your back, shoulders, and neck.

So, let’s talk about good backpack habits to keep in mind. That way, you can ultimately reduce your level of pain going forward.

How To Properly Wear A Backpack?

A lot of people with back pain in Baltimore end up asking “where should a backpack sit on your back?” This is one of the most essential parts of limiting back pain. But there are other factors to consider, like:

A Backpack That Fits

Make sure your backpack is properly suited to your specific body type. Both shoulder straps should be used instead of slinging over one shoulder. This may take another moment, but it can help you over the long run.

Use Any Waist Or Chest Straps That Are Available With The Backpack

This ultimately distributes the weight across a wider area of your body. This relieves shoulder pressure. It also keeps the backpack from swaying and throwing you off balance.

Adjust The Shoulder Straps So That They’re High Up On Your Back

If it extends past your waist, then this could cause acute pressure on muscles, ligaments, and joints and other areas of your body. Ultimately you want to keep the backpack from swaying from side to side. Maintaining proper balance is key.

The Weight Of Your Backpack

When it comes to how to wear a backpack properly, the weight matters also. Try to reduce the weight of your backpack as much as possible. Ultimately it shouldn’t be more than 10% of your body weight.

So for instance if you weigh 170 pounds then 17 pounds would be the maximum. If you’re going on a multi-day hike then you may need to pack a little bit more. Still try to keep it under 20% of your body weight when it’s completely filled.

You can use hiking boots and trekking poles to help distribute the weight as well. Ultimately also you want to build up. So if you’re not used to carrying more than 30 pounds per say you wouldn’t want to throw on more weight than that.

The point is to build up to the weight that you’re going for. And if at any point you experience back pain, visit a doctor.

Children Guidelines

Children should follow the same tips above that adults use, like avoiding a backpack on one shoulder. In other words, use both straps, tighten it up and try to keep the weight between 10 and 20% of the body weight.

Also try to organize the backpack items near the center of the pack. This reduces swaying.

Tips For Buying Everyday Backpacks

When looking for an everyday backpack consider the following factors.


You don’t want the backpack to be wider than your torso. If you can see it’s extending out of the sides then it’s probably too wide.


Aim for adjustable straps. A hip belt is something that helps as well.

Torso Length

You want the backpack to sit around 2 inches below your shoulder. It should end at your waist. If it extends past your hips by more than a few inches then it could be too long and cause additional back strain.

The same tips go for hiking packs as well. If you’re going on multi-day treks you want to make sure the torso length doesn’t extend very long past your hips. Hip belts and shoulder straps should be a given.

You should be able to tighten the backpack so it almost becomes a second part of your body rather than swaying around and causing unnecessary strain on the back.

Heal Your Back Pain In Baltimore

When you contact Ascension St. Agnes today, you’ll be connected with excellent patient resources. Our compassionate doctors will analyze your back pain and help you get in peak physical condition.

This will involve mechanics, stretching, sleep, medication, and even surgery. No matter what the best treatment for you is, we’ll provide you with comprehensive medical knowledge. That way, you’re not limited in doing anything that you want for your lifestyle freedom.

Man Holding His Back

Hip vs Back Pain: Key Differences

What’s the difference between back pain and hip pain? Well, it can be hard to tell. It’s often best to talk with doctors for back pain in Baltimore to know for sure.

Since they’re located in similar areas, they can often combine symptoms and have similar causes. For instance, normal aging can cause overuse in certain muscles or joints. This creates degeneration and strains your muscular skeletal system.

So let’s talk about the difference between hip pain vs back pain and what to do about them.

Read More: Do You Have a Hip Injury? Here’s How to Tell

Hip Pain Versus Back Pain

To truly understand the difference between back and hip pain we need to explain what causes each type:

Hip Pain

One of the biggest telltale signs that your hip is causing pain is if you experience pain in the groin area. Since the hip joint is connected just behind the groin, pain usually radiates from your hip.

Occasionally, groin pain can radiate into your knee as well. If you have pain around the hip joint or knee, this is another sign that your hip is the issue.

Of course, it can become complicated because sometimes hip pain causes issues in your lower back as well. Osteoarthritis is one of the main drivers of hip pain. If you also have pain in your knees, thighs, or glutes, then it could be a sign that you have this condition.

In that case, you should have it looked at immediately by a professional specializing in hip pain in Baltimore. There are other issues that cause hip pain as well like sacroiliac joint dysfunction, vascular necrosis, and piriformis syndrome – so it’s nothing to leave to chance.

Back Pain

Back pain can start in the lower back and radiate to other areas as well. This includes knees, buttocks, and thighs. There are some degenerative conditions like herniated discs and spinal stenosis that cause back pain.

These cause your back nerves to send pain signals to your legs and surrounding areas. This can even result in numbness, reduction of motion, and weakness.

If you’re suffering from back pain, even simply walking, standing, sitting up, or lying down can cause it to fire up. If you’re experiencing consistent back pain, see a specialist soon.

It’s one thing to know the difference between lower back pain vs hip pain. It’s another thing to understand the right treatment or procedures to resolve it for good.

Getting To The Root Of The Issue

Whether you have back or hip pain, neither should be an issue chronically. This means there is a deeper problem that needs to be addressed.

If you have a condition that requires surgery or physical therapy, only a qualified doctor will be able to tell you for sure after running diagnostic tests. This is the best way to get the answer you’re looking for.

Resolve Back Pain in Baltimore

If you’re experiencing hip or back pain, you shouldn’t wait to get it looked at. Visit a specialist today. They can help you diagnose your issue and suggest the best path forward. That way, you can continue to live your life and enjoy your days without pain or discomfort.

Two Women Stretching Legs And Practicing Yoga In Garden

The Best Back Stretches For Lower Back Pain

Experiencing back pain can be one of the most challenging things in your adult life. Activities that used to be commonplace can now be a challenge. It includes getting in and out of bed, sitting up, going for a walk, or simply trying to enjoy a meal at the kitchen table.

So if you have back pain in Baltimore, you shouldn’t hesitate to try stretching. It’s one of the best ways to relieve back pain. It’s not always sufficient, but it can certainly help in most cases.

So what are the best lower back stretches? Let’s explore that in a moment. But first, why is stretching so helpful?

Read More: How To Sleep Better With Lower Back Pain?

Benefits of stretching for lower back pain

Stretching helps you elongate your muscles and then the ligaments. This helps them absorb more impact while working less to support your weight. If you let your muscles or ligaments get too tight, they can lead to pain.

This is because certain parts of your body start to compensate, creating pressure points where there shouldn’t be. Stretching also improves blood flow, which is important for healthy bones, joints, and muscles.

That being said, you don’t need 13 stretches for lower back pain, or 30, or 50 different poses. Instead, you just need a small handful of stretches that you can memorize, starting small and adding more as you go.

So here are six key stretches that will work various parts of your back and put you at ease:

Best lower back stretches

1. Gluteus maximus release

One of the best stretches for lower back pain is the glute stretch. To do this stretch, begin with a firm ball, like a tennis ball. Then, lie on top of the ball with one of your glutes directly on top of the ball. Allow your weight to gently fall over the ball.

Without extending, lay on the same side of your gluteus on top of the ball. Perform little rocking motions over the ball. Do this for about a minute, then switch sides.

2. Piriformis release

This stretch is similar to the glute stretch. You’ll still use a tennis ball and place one of your buttocks on top of the ball. However, during this stretch, once your body weight melts into the ball, extend your leg out to the side.

Hold this stretch for about a minute on each side, repeating a few times. Once you get comfortable you can use alternate postures. Anything targeting the piriformis are usually good stretches for lower back warm ups.

3. Hip flexor stretch

This stretch works your piriformis muscles. It also helps your hip flexors. When you increase mobility in these areas, it helps your spine feel less tight. Start by being seated with your knees bent. Take your left foot up off the floor and cross it over your right thigh.

Keep your spine straight while doing this. Push your bent knee forward slightly. This helps release the hip flexor. Hold this stretch for around 30 seconds. Repeat for each side 3-4 times.

4. Hip flexor stretch version 2

This stretch is performed while kneeling forward. Kneel forward on one knee, keeping your spine straight. Your forward thigh should make a 90 degree angle with the ground.

Put a pad underneath your knee that’s touching the ground for more comfort. Lean forward and hold this stretch for around 30 seconds. Then repeat for each side.

This is one of the best lower back stretches to have in your arsenal.

5. Puppy pose

Begin this stretch on your hands and knees. Your back should be flat and relatively parallel to the ground. Put your shoulders forward, then thrust back slowly into your hips. Draw your tummy into your spine and breathe.

Hold for around 6 breaths. Sit back on your heels to rest again. Repeat the motion 2-3 times. This helps release your lower back.

6. Cobra stretch

Begin by lying face down on the floor with your hands out to your side. Then slowly raise your head and neck, creating a forward curve in your back. Do this slowly. Hold the pose at the top before releasing back down again. Repeat this 5-10 times.

Living without back pain

Lower back pain can be caused by a number of serious conditions. This includes fibromyalgia, arthritis, herniated discs, soft tissue injuries, lack of strength, muscular imbalance, pregnancy, and piriformis.

Each of these unique conditions requires the right approach. That’s why the best way to stretch the lower back varies. While stretching is an excellent part of your daily routine, you should also reach out to a qualified specialist in Baltimore that can help you with your back pain.

They can help you understand exactly why you’re experiencing this discomfort and what to do about it. Contact your experts at St. Agnes Orthopedics, today. They can help you relieve your back pain, promote a healthy lifestyle, and enjoy physical activity again.

An Individual Sitting On Mattress Suffering From Back Pain

Can Mattresses Cause Back Pain? 6 Warning Signs

Have back pain? If so, you’re probably wondering “can a bad mattress cause body aches?” And the answer truly depends on your mattress and the type of symptoms you’re having.

Now, if you’re suffering from back pain in Baltimore, orthopedic specialists can help. But you’ll still want to consider replacing your mattress if it is the culprit.

So let’s cover whether or not your mattress is responsible, and how to tell if you should get a new one.

Can a Bad Mattress Cause Back Pain?

Ideally, mattresses should help you feel relaxed and pain free. They should promote a good night’s sleep and leave you well rested without discomfort in the morning.

But can mattresses cause back pain instead of relieving it? The answer is yes. Everyone’s body is different. However, if your mattress is older, too firm, or too soft, then it could lead to moderate or even severe back pain.

Read More: How To Sleep Better With Lower Back Pain?

How to Tell if Your Bed is Causing Back Pain

If your bed is causing your back to hurt, then you should begin looking for a new mattress immediately. If you don’t, you could have longer term back issues.

So let’s talk about how to know if your mattress is causing back pain and needs replacing. That way you can enjoy healthy, comfortable sleep.

Here are 6 big warning signs to watch out for:

1. You Wake Up With Temporary Back Pain

If your back pain is more noticeable in the morning, this could be a warning sign. If you notice that after stretching for around 15 minutes that your back goes away, then your mattress is likely the culprit. It means your back is stiff at night and not receiving blood flow.

2. You Struggle to Get Comfortable

If you’re finding it difficult to get comfortable at night, it could be due to your bed. For instance, if your bed is not supporting your hips and back correctly, then you will feel discomfort. A bed that’s too soft could create bad spine alignment.

3. You Wake Up Frequently

Waking up frequently through the night throws off your body’s natural circadian rhythm. You should be able to sleep for hours at a time, waking up very rarely throughout the night. So if you’re tossing and turning and unable to stay asleep, it could be time for a new mattress.

4. Sleeping In Other Beds Doesn’t Cause Pain

If you notice that sleeping in another bed — such as a guest bed, hotel bed, or another mattress in your house — does not cause you pain, then it’s a warning sign. There is probably something about your bed specifically that’s causing your discomfort.

5. Even Short Naps Cause Pain

When you lie down for a short nap, you should be able to wake up without any pain. If your back aches after even a 1 or 2 hour nap, then your mattress is probably at fault.

6. You Sink Too Much

A mattress that is too soft will create misalignment and curve your spine downward. If you feel like you’re “sinking” in your bed, then you should look for a more firm option.

How to Select a Mattress that is Good For Your Back

A good mattress will fit your personal comfort needs. Find a bed that is neither too hard or too soft for your preference.

A mattress that is too firm could cause extra pressure on your back’s pressure points and lead to misalignment.

On the other hand, a mattress that is too soft could create poor sleeping posture, leading to back pain when you wake up.

The perfect mattress will almost feel like you’re sleeping on air. It’s a little firm, but still has enough give – leading to a natural alignment while lying down.

Relieving Back Pain Caused By Mattresses

Can a bad mattress cause back pain? Absolutely, they can. If you are experiencing discomfort, you don’t have to suffer any longer. Discover the best options for relieving back pain and enjoying a renewed sense of health – schedule an appointment with the best specialists for back pain in Baltimore today.

Man Holding His Back With Pain At A Park

Constipation and Lower Back Pain: The Link You Need to Know

Lower back pain is a common complaint among most adults. Sleeping in the wrong position, sitting for long periods, or engaging in strenuous physical activity can contribute to lower back pain.

Read more: How To Sleep Better With Lower Back Pain?

But did you know that constipation can also cause lower back pain? While it may not seem obvious initially, there is a clear link between constipation and lower back pain. Read on to understand this connection and what you can do to address it.

What Is Constipation and How Does It Occur?

Constipation is a condition in which the body has difficulty passing stool. This can happen for several reasons, such as lack of dietary fiber, not drinking enough fluids, changes in activity levels or diet, and certain medications. People with constipation often feel bloated and uncomfortable because they cannot pass the hard stool that builds up in their intestines.

Here’s how it occurs:

The body doesn’t absorb enough water in the intestines, so stools become complex and difficult to pass. Once the stool is hardened, it can press into the walls of the colon, leading to inflammation and pain. Constipation also reduces muscle contractions necessary for normal digestive function, reducing the amount of food that can be digested properly. This can cause a buildup of toxins in the body, leading to fatigue, discomfort, and lower back pain.

In addition to the physical symptoms associated with constipation, it can also have psychological effects. People who are severely constipated may become frustrated or depressed due to their inability to pass stool.

How Does Constipation Cause Lower Back Pain?

Constipation and lower back pain often go hand-in-hand. This is because constipation can strain the abdomen, hips, and lower back muscles, leading to pain in these areas. Additionally, when stool becomes hard to pass due to constipation, this can put extra pressure on the spine and muscles in the lower back. This pressure can lead to pain and discomfort.

Moreover, lingering constipation can cause other issues like acid reflux, heartburn, bloating, or indigestion that may contribute to lower back pain. Furthermore, if you are straining during a bowel movement due to constipation, this can also lead to a muscle spasm in the lower back, which may cause an episode of lower back pain.

The risk of developing constipation-related lower back pain is higher if you are overweight or obese, have a sedentary lifestyle, don’t exercise regularly, and eat a diet low in fiber. Therefore, it is essential to make lifestyle changes and dietary modifications if you suffer from chronic constipation to reduce your risk of developing lower back pain.

If lower back pain persists despite making these changes, speak to a medical professional who may suggest other treatment options, such as medication or physical therapy. Physical therapy can help strengthen the abdominal muscles, reduce pressure on the spine, and improve overall posture. Additionally, if psychological or emotional factors are to blame for your constipation, therapy may also help address these issues. If you think constipation is causing your lower back pain, it’s essential to get evaluated and treated to reduce discomfort and improve your quality of life.

Call Ascension Saint Agnes for the best treatment for back pain in Baltimore. Our experienced team of healthcare professionals will help you find relief with minimally invasive spine procedures.

How To Sleep Better With Lower Back Pain?

Millions of people suffer from lower back pain; sleep is the best medicine for many. However, finding a comfortable sleeping position can take time and effort. When you have lower back pain, you may experience discomfort when you sleep in certain positions, such as on your stomach. Fortunately, several strategies can help improve the quality of your sleep while also providing relief from lower back pain. An expert orthopedic doctor in Baltimore will help you understand how to sleep better with lower back pain.

1. Sleeping on Your Back

Lower back pain occurs when the muscles and ligaments in the lower back become overly strained. Sleeping on your back is ideal for reducing strain on your back as it keeps your spine in a neutral position and evenly distributes weight across your body. Place pillows under your knees to keep them slightly bent while you sleep, which will help relieve pressure from the lower back. This position is also beneficial as it helps reduce snoring and sleep apnea.

2. Sleeping on Your Side

When sleeping on one side, place a pillow between your knees to help keep the spine in proper alignment. Doing so will provide extra support for your lower back and even out pressure points in the hips and shoulders. If your pillow is too thin, consider investing in a body pillow designed to give extra lumbar support. An adjustable bed that can be raised or lowered at the head and foot may also help provide better posture, making it more comfortable to sleep on your side.

3. Sleeping on Your Stomach

Some back pains, like herniated discs, may worsen by sleeping on your stomach. However, if you find that this position is comfortable for you and helps to reduce pain, there are specific steps you can take to make it more supportive:

• Place a pillow under your hips – this will help keep your spine in a neutral position and decrease the pressure on your lower back

• Place a pillow under your head – this will help keep your neck in line with the rest of your spine

• Place a small pillow or rolled-up towel under your ankles – this helps to reduce tension in the hips and upper legs and can make sleeping on your stomach more comfortable

• Avoid tucking your arms under your pillow – this can cause you to curl up and lead to a rounded back position.

By taking these steps, you may find that sleeping on your stomach is the most comfortable and supportive position for managing lower back pain.

4. Using  Foam Roller To Support the Natural Curve of Your Spine

A foam roller is a long foam cylinder used to help stretch, massage, and loosen the muscles in your body. Using a foam roller can help relieve tightness and tension in the muscles of your lower back and provide support for the natural curve of your spine during sleep. Place a small or large foam roller under your lower back when lying on your bed to help alleviate pain. You can also experiment with different positions and angles until you find the best one for your lower back pain.

Call Ascension Saint Agnes Orthopedics for treatment of lower back pain in Baltimore. Our doctors specialize in identifying the underlying cause of lower back pain and designing a treatment plan that can help reduce or eliminate the pain.

When to See Your Doctor About Back Pain?

Back pain is one of the most common medical issues in the United States. It can be caused by various things, from an injury to poor posture. In some cases, back pain will go away on its own. But in other cases, it may be a sign that something more serious is happening, and you should see your orthopedic specialist in Baltimore. We will discuss five signs that it’s time to call a doctor for your back pain.

1) Pain After an Accident

Accidents like a fall or car crashes can cause back pain. If you experience a sudden onset of back pain after an accident, it is essential to seek medical attention immediately. This could signify a severe underlying issue, such as spinal fractures or other internal injuries that require further care.

Spinal fractures happen when the spine’s bones, and vertebrae, weaken and break. It can be caused due to an accident or a condition like osteoporosis. Spinal fractures can cause severe pain and difficulty in movements.

2) Pain That Wakes You Up At Night

Do you wake up in the middle of the night with intense pain that keeps you from sleeping? If so, it’s time to see a doctor about your back pain. Several medical conditions, such as sciatica, spinal stenosis, or degenerative disc disease, can cause nighttime back pain. A doctor can provide an accurate diagnosis and develop a treatment plan to help you find relief during the night.

For example, spinal stenosis is a spinal canal narrowing that can cause pain and symptoms, such as numbness and tingling. Treatment for this condition may include lifestyle changes to relieve pressure on your nerves, like losing weight or avoiding repetitive movements that aggravate the condition. Medications can also provide relief from the symptoms of spinal stenosis.

3) Pain That Radiates Down One Or Both Legs

Some issues, like sciatica, can cause radiating pain that spreads down one or both legs. This type of back pain tends to be more severe and is usually accompanied by other signs like numbness, tingling, or weakness in the affected leg. You should visit a doctor immediately if you’re experiencing this type of back pain so they can determine the underlying cause. For example, some reasons for radiating leg pain can include a herniated disk or sciatica.

4) Loss of Bladder Or Bowel Control

When you start to experience any form of bladder or bowel control issues, it’s time to seek medical help immediately. This could signify cauda equina syndrome, a severe spinal cord condition requiring urgent treatment. Suppose you have any bladder or bowel incontinence when trying to move, feel numbness in the genital area, have sexual dysfunction, or have lower body weakness. In that case, it’s essential to get help from your doctor.

5) Foot Drop

Foot drop is a condition that occurs when the muscles of the ankle and foot are weakened. It can make lifting your feet while walking difficult, causing you to drag them along the ground. If you experience this symptom in addition to back pain, it is essential to visit a doctor as soon as possible.

Contact Saint Agnes Hospital for treating lower back pain in Baltimore. Our team of experienced orthopedic specialists understands the challenges posed by lower back pain.

Is Poor Posture Causing Your Back Pain?

Do you suffer from back pain? If so, it may be due to your poor posture. Believe it or not, how you sit, stand, and move can significantly impact your spine and overall health. Unsupported posture often causes the loads on your spine to exceed their tolerable limit, resulting in pain. Here are some everyday bad posture habits that could be the cause of your back pain:

1) Sitting for Extended Periods

Prolonged sitting can cause your spine to adopt an unhealthy curved shape and lead to muscle fatigue. Furthermore, sitting for too long can put pressure on the discs in your back that cushion vertebrae from one another. Your back muscles can also become weak and unable to support your spine. Orthopedic surgery in Baltimore will help to correct this problem permanently.

2) Poor Posture When Standing

When standing, your upper body should be straight with your chin parallel to the ground. Poor standing posture can cause the same pain-inducing problems as sitting for too long–including an increased risk of a slipped disc or herniated disc. Standing with a bad posture places strain on the spinal column, placing it under tremendous pressure and causing pain. Good standing posture allows your body to distribute weight evenly, reducing or eliminating pain in your back and neck.

3) Lifting Heavy Objects

Lifting too heavy items can cause poor posture and muscle imbalances, which may lead to neck and back pain. When lifting items that are too heavy, your body cannot maintain a good posture leading to excessive strain on the spine. To reduce this risk, it’s essential to limit your weight in a single session and use proper lifting techniques.

4) Slouching

Slouching can cause the spine to be misaligned and strain your muscles, leading to neck and back pain. You may feel like slouching is comfortable, but it can strain your spine and muscles excessively. To avoid this pain, make sure to sit up straight and keep your head in an upright position.

Tips To Maintain Good Posture

Good posture is an essential part of being healthy. Poor posture can lead to back pain and even cause long-term damage to your spine. Fortunately, you can follow some simple tips to maintain good posture and reduce or prevent back pain.

1) Maintain Proper Posture When Sitting: Sitting with your back straight and feet flat on the floor is one of the essential tips for maintaining good posture. It’s also important to ensure that your chair supports your lower back, which helps prevent slouching.

2) Use Proper Lifting Technique: When lifting objects, you must use your leg muscles by bending at the knee and hip. This will help evenly distribute the weight across your body rather than straining your back. Additionally, always keep the object close to your body while lifting it.

3) Stand Straight: When standing, ensure that your feet are shoulder-width apart, with one foot slightly in front of the other. Also, keep your head up and shoulders back, avoiding any slouching. Finally, try to keep weight evenly distributed on both feet.

4) Take Breaks: Breaks will ensure that your posture remains good throughout the day. Take breaks from sitting or standing every 30 minutes and get up and move around for at least a few minutes.

For immediate back pain relief in Baltimore, contact Ascension Saint Agnes Orthopedics. Our ortho experts can provide customized treatment plans to fit your needs.