Short answer: Step 3 of how to help your back pain is to balance the load on your spine. Long sitting, lopsided habits and extra body weight all add to the work your spine does every day. In this video, Dr Ben explains why spreading that load more evenly, and reducing it where you can, is a key habit for your back.
Step 3: why load matters for your back
Your spine carries load all day: the weight of your head and upper body, plus whatever you lift, carry or lean on. Your spine is built for this. Trouble is more likely when the load is uneven or sustained for long periods without a break.
Dr Ben's point in the video is that over years, uneven loading may wear on your spine and contribute to back pain. Evening it out is something you can work on every day.
Sitting: the big one
Dr Ben puts it bluntly in the video: when it comes to your spine, long sitting is a habit worth treating as seriously as other habits you know are bad for you. That's a figure of speech, not a scientific measure, but the message is sound. Sitting for hours without a break keeps your spine in one loaded position and leaves your glutes doing very little.
- Break up sitting every 30 to 45 minutes.
- Set your screen at eye height and sit back in your chair.
- Keep your feet flat and your hips slightly higher than your knees.
- Try a standing desk for part of the day, if you can.
Read more in why your lower back hurts when you sit.
Lopsided habits
Small habits repeated thousands of times add up:
- Carrying a heavy bag on the same shoulder.
- Always standing with your weight on one leg.
- Sitting on a wallet in your back pocket.
- Twisting to the same side to reach things at work.
- Holding a child on the same hip.
Swap sides, use both straps, and set up your space so you face your work squarely. Strengthening the muscles that support your pelvis also helps share the load. See glute bridges and chair squats.
Body weight and your spine
Extra body weight adds load to your spine every time you stand, walk, bend or lift. Dr Ben's view is that keeping your weight in a healthy range is one of the ways to reduce the long-term load on your spine. If you're carrying extra weight, even small changes in diet and activity add up over time.
How this fits with the rest of the series
Balancing load builds on water (step 1) and movement (step 2). In step 4, Dr Ben ties all three together.