Key Takeaways
- Back problems often begin with everyday habits like sitting poorly or lifting incorrectly.
- Conditions such as muscle strain, slipped discs and spinal wear-and-tear are common but manageable.
- Preventive steps—including posture awareness, strengthening exercises and lifestyle adjustments—can significantly reduce risk.
- Early assessment helps identify the cause of a back problem before it worsens.
Why Do Everyday Habits Lead to a Back Problem?
Many people believe back pain appears suddenly, but it usually builds up over time. Everyday habits like poor posture, weak core strength, or sitting in one spot for too long can slowly place strain on the spine and lead to discomfort.
Common everyday triggers include:
- Sitting for long hours with rounded shoulders
- Carrying heavy bags on one side
- Standing with weight unevenly distributed
- Sleeping on mattresses that lack support
- Sudden, unprepared physical activity
These small habits gradually affect the spine, leading to discomfort, stiffness or long-term conditions.
What Are the Most Common Back Problems?
1. Muscle Strain and Ligament Sprain
Among the most frequent types of back problems, these occur when tissues are overstretched.
Typical causes include:
- Incorrect lifting
- Sudden twisting
- Overexertion during sports
- Poor posture for long durations
Common signs:
- Localised pain
- Muscle tightness
- Reduced mobility
2. Slipped (Herniated) Disc
A slipped disc occurs when the soft inner part of a spinal disc bulges outward and presses on nearby nerves, causing pain or discomfort.
You might notice:
- Sharp pain spreading down the leg (sciatica)
- Numbness or tingling
- Muscle weakness in severe cases
3. Degenerative Disc Disease
As we get older, the spinal discs slowly lose some of their natural moisture and cushioning. This can lead to ongoing aches or a feeling of stiffness in the back.
Common contributing factors:
- Ageing
- Repetitive strain
- Previous injuries
4. Spinal Stenosis
This happens when the spinal canal becomes narrower, which can place pressure on the nearby nerves.
Possible symptoms:
- Pain that worsens during walking
- Leg numbness
- Relief when bending forward
How Can You Prevent Back Problems in Daily Life?
Preventing back problems often begins with keeping your body strong and paying attention to your posture. Simple steps can make a big difference:
- Maintain good posture: Keep your shoulders relaxed and your spine in a natural, upright position.
- Strengthen your core: Gentle, regular exercises help support the spine.
- Lift properly: Bend at the knees, hold the object close, and avoid twisting.
- Stay active: Add short walks and stretches throughout the day.
- Use supportive furniture: A firm mattress and an ergonomic chair help distribute weight evenly.
- Avoid long periods of sitting: Stand up and stretch every 30–45 minutes.
These daily habits reduce unnecessary strain on the spine and help keep your back healthier over time.
Frequently Asked Questions (FAQs)
1. When should I see a healthcare professional?
Seek help if the pain lasts more than a few weeks, limits movement, travels down the leg, or comes with numbness or weakness.
2. Is back pain always caused by a slipped disc?
No. Many cases are due to muscle strain, posture issues, or age-related changes. A slipped disc is just one possibility.
3. Can exercise make a back problem worse?
Certain high-impact or incorrect movements can. Gentle, controlled exercises usually help, but it’s safest to get assessed first.
4. Are back problems preventable?
Not all, but many can be reduced with good posture, regular movement, and proper lifting habits.
Looking for Personalised Guidance?
Back problems can be frustrating, but understanding what’s causing the pain is an important first step toward finding relief. At the Centre for Orthopaedics, a dedicated team of healthcare professionals offers personalised and safe treatment options across convenient locations in Singapore, which are,
Mount Elizabeth Novena Specialist Centre
Suite #10-33/34/35, 38 Irrawaddy Road, Singapore 329563, Ph. No.- +65 6684 5828
Parkway East Medical Centre
Suite #05-06/07, 319 Joo Chiat Place, Singapore 427989, Ph. No.- +65 6348 2605
If you’ve been dealing with ongoing discomfort or want a clearer understanding of your condition, you may consider booking a consultation to explore the most suitable next steps.
