Back pain can be caused by several different factors, and the sad thing is that some of these factors are the daily habits that you often just take for granted. To help alleviate back pain and prevent further occurrences, take note of these five common everyday habits that may hurt your back:

1. Sitting at a desk all day. First of all, your body was not designed to maintain a single position for extended periods, which is why you can’t expect to sit at your office desk all day without experiencing some kind of body pain. Second, very few people think about maintaining proper posture when they are under a lot of stress from work. The tendency is for you to slouch at your desk as you slave away on your deadlines. This puts your spine in an unnatural alignment and strains your back muscles, thus causing back pain.

2. Avoiding exercise. You might think that working out will only add to your aches and pains. The truth is, while exercise may cause a bit of soreness in your muscles in the beginning, the end results will actually help you avoid back pain and other body pains. That is because exercise strengthens your muscles and strong muscles are better able to withstand pressure, thus being less prone to injury. If you are already suffering from back pain, intense workouts may not be advisable, but moderate exercise definitely is. Even when you are recuperating from a back injury, you cannot allow your muscles to weaken or become stiff due to a lack of physical activity.

3. Poor eating habits. Research has shown that when you eat to promote heart health, regulate blood sugar levels, and maintain a healthy weight, you are also eating to protect your back. That is because healthy circulation brought about by a good diet effectively removes waste and provides nutrients to your spine. Of course, the reverse is true as well. When you fail to eat a healthy diet, then you fail to protect your back from injury and pain as well. When there is poor circulation, inflammation can occur, thus triggering the nerves and leading to back pain.

4. Using a mattress that’s too old. A good mattress can last up to ten years, but if you’re already having back problems with a mattress that’s at least five to seven years old, then it may be time to find a replacement. Studies have shown that people who replaced five-year-old mattresses had significantly less back pain and were able to get better quality of sleep. If you do decide to change your mattress, be sure to choose a new one that is neither too hard nor too soft.

5. Being too stressed. Did you know that stress can directly trigger back pain? Stress causes your muscles to tighten, a condition that is sure to lead to back pain. Try to practice some relaxation techniques to save yourself from back pain.