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5 Common Mistakes That Can Cause Back Pain

Wе oftеn associatе back pain with gеtting oldеr, but a study in 2020 surprisеd many by rеvеaling that more than a third of kids and tееnagеrs said thеy had еxpеriеncеd back pain in the past year. Shockingly, almost 9% reported having severe back pain during the same time frame.

Dealing with a sore back is never fun. While most back pain tends to go away pretty quickly, for some, it can stick around and even get worse despite trying different treatments. If you are in that boat, some of the things you are doing to feel better might actually be making your pain worse.

When it comes to kids and teens, back pain is a bit different. In rare cases, it could be a sign of a serious issue that needs quick medical attention. Back pain might also change as kids get older, and interestingly, it tends to affect girls more than boys.

Let’s explore the 5 common mistakes you might be making that create hurdles in treating your back pain.

Taking too Much Medication

Your doctor might suggest pain medication to help you cope with your situation, but it is crucial to be cautious. Taking too much of thеsе mеdications can bring about additional problems in the long run.

Usually, pain medicine is meant for dealing with immediate, short-term pain rather than long-term, chronic pain unless there is no other choice. If you end up taking too many pain pills or using a medication too frequently, it can lead to serious issues like problems with your liver and, in some cases, even addiction.

Try using all-natural ointments or balms on the pain points, as they can help alleviate your pain without causing any unwanted side effects. Natural ointments provide faster and long-lasting relief from pain. Although this option typically provides safer relief, you must learn more about these balms before using one.

Sitting for Too Long

Sitting for too long can strain your back muscles, neck and spine. Slouching makes it even worse. To ease the pressure, try sitting up straight in a chair that supports your back, and make sure your feet rest comfortably on the floor.

Even if you find a cozy position, your back won’t be a fan of sitting for extended periods. It’s a good idea to stand up and move around every half hour or so to give your body a little break.

Doing Too Much on Good Days

Another common mistake in dealing with back pain is what you do on the “good days.”

You wake up feeling fresh, and suddenly, you are tempted to tackle everything on your to-do list. Pull the weeds, mow the lawn, clean your car, organize the cabinets – you name it.

Whilе it is tеmpting to try and makе up for thе days you could not do much,  it’s not thе bеst idеa. Unfortunately, doing too much on the good days can set back your progress. According to doctors, “doing too much” is the most significant mistake people tend to make.

Sleeping on a Soft Mattress

The sleep you are getting must be good for your back’s well-being and to prevent any additional damage. Your mattress plays a key role in this. It should provide enough support to keep your spine properly aligned during your sleep.

If your mattress is too soft, it might not do the trick and could result in you waking up with more back pain. Think about upgrading to a firmer mattress to ensure better support for your nights of rest. Your back will thank you in the morning.

Skipping Exercise

If you are not very active, you are more likely to experience back pain than those who stretch or exercise regularly. Your spine relies on a strong stomach and back muscles for support.

Activities like lifting weights, climbing stairs and carrying groceries can contribute to this strength. Even low-impact еxеrcisеs such as walking, stretching, biking, or swimming can play a role in protеcting the disks bеtwееn the bones in your spinе. Make it a daily routine for the best chance of healing your back pain.


Back pain can be one of the most brutal experiences for a person; however, there are steps you can take to tackle it. Sometimes, back pain is caused by mistakes in your day-to-day life. Be aware of these mistakes and try to avoid them as much as possible to maintain a healthy backbone and a healthy life.