When you hear the phrase back injury, you might think of car crashes or sports collisions.
But there are oftensneakier causes of painsometimes from everyday activities you might not think twice about.
I was bending down and twisting to grab my twin babies from the bed, she tells SELF.
Seba Cestaro
On the way back up, I immediately felt excruciating pain so bad I couldnt walk.
Here are five seemingly harmless habits that can trigger a back injury.
On the flip side, routine exercise can strengthen your midsection, which can prevent injury.
(Here are 10 effective core exercises to ease back pain.)
If you have access to a standing desk, that can also help.
Sleeping in a wonky way.
Maintaining an ideal posture isnt just about sitting or standing.
Westervelt recommends putting a pillow between your knees to prevent yourself from turning if youre on your side.
If you prefer your back, slide a pillow under your knees to keep yourself stable.
So when you jump straight into an activity, Westervelt says, you might experience a strain or micro-tear.
Returning to exercise too quickly after an injury or sedentary period can also lead to problems, Westervelt explains.
(More on that in a minute!)
This kind of warmup activates your tissues and prepares them to work effectively, Westervelt says.
Picking something up too quickly.
(Its what happened to Klompien when she picked up her babies.)
This can cause disk herniation (like what happened to Klompien), which can take months to heal.
Pick up the object, keeping it close to your body as you straighten your legs.
Resist the urge to twist, and just use your feet to move where you gotta go.
Worrying about things you have no control over.
Stress doesnt only affect your mental healthit can also be a contributing factor to pain.
But if you suspect that tension is doing physical damage, try your best to calm down your day-to-day.
Everyone is different, so individualize it toward your needs.
If youre finding it difficult, remember two things.
If youre really stuck, a therapist can helpspecifically one that treats folks with pain.
