Posted on 30th May 2011 @ 5:44 PM

There are countless ways to hurt yourself. Burning your hand on the stove. Bumping your shin on the corner of the coffee table. Tossing back that one last tequila shot and then dancing on the bar.

Yup. Time to call it a night.

However, there are other ways to cause yourself pain without even recognizing them. These problems commonly develop over a long period of time, so they may not be apparent to you. But the soreness, aches, and pains have no trouble getting your attention.

If you discover that your back is hurting but you aren't sure why, here are five possible causes.

1. You're overweight. Maybe you've made adjustments to your clothing choices and your activities to compensate for an increase in weight. But that doesn't mean that your body has adapted quite as well. If you are experiencing lower back pain, those excess pounds could be the cause.

      What to do: You know what to do. Eat better. Exercise more. Make healthy choices. No mystery here.

2. You're suffering from poor posture. If you notice back pain, sore shoulders, or an aching neck, the culprit could be your posture. Sitting at your desk with a "stretched out" or "slumped over" back can lead to these types of problems. Also, leaning or slouching while standing for long periods of time can also throw your body out of whack.

      What to do: Try to maintain a straight back whenever you sit or stand. This may involve rearranging your desk or acquiring an ergonomic chair. Concentrate on keeping your feet flat on the ground about shoulder-width apart whenever you are standing or sitting.

3. You're sleeping on an unsupportive mattress. If you can't remember when you bought the mattress that you sleep on every night, chances are that it could be causing you problems. Old mattresses lose their support by bunching, sloping, or sagging. This can lead to a stiff back, sore neck, or even numb legs.

      What to do: You guessed it -- buy a new mattress. Take the "Goldilocks" approach and get one that's not too soft or too hard.

4. You're lifting heavy objects incorrectly. Certainly, this tends to affect warehouse workers, movers, and delivery people a lot. But if your job requires even sporadic lifting (boxes of paper, oversized water bottles, etc.), you could be wrecking your back by utilizing the wrong technique. Repeated instances of poor lifting can lead to strained back muscles, slipped discs, or even a hernia.

Definitely poor lifting technique.

      What to do: When lifting a heavy object, bend at the knees instead of the waist. Use your legs to push your body up, instead of pulling it up with your shoulders. Don't twist or stretch while lifting. Consider wearing a lumbar support belt, or using dollies when moving heavy objects around.

5. You're lugging around a purse or backpack that's too heavy. A hefty shoulder bag or pack can put constant strain on your shoulders, neck, and upper back. If you carry the bag on one arm, it can throw your posture out of balance and cause muscle strains.

"Gosh! I wonder why my back is sore!"

      What to do: Empty the darn thing. Make it lighter. You're not a pack mule.