Your back works hard every day, but it also receives a lot of abuse, often without you even realizing. Back pain is one of the most common health problems, and while injuries or underlying conditions can play a role, daily habits are often the silent culprits. Let’s take a look at the everyday behaviors that may be hurting your spine — and more importantly, how you can break them. 

Poor Posture (Especially at Your Desk)

The Problem — Slouching in your chair, hunching over when you walk, sitting for hours on end, or suffering from “tech neck” (craning your neck toward your screen) can all put enormous pressure on your spine causing you to feel stiff and sore. 

The Fix — Make it a habit to pay attention to your posture throughout the day. When sitting, keep your back straight, shoulders relaxed, and feet flat on the floor, and when standing, maintain an upright posture with your head aligned over your shoulders. Keep screens at eye level and shoulders relaxed. 

Consider using back support devices like pillows or lumbar cushions if needed, and set a timer to stand up and stretch every 30 to 60 minutes. 

Skipping Core Workouts

The Problem — Your core isn’t just about abs; it also includes the muscles that support your spine. Weak core muscles force your back to work overtime, straining your back and causing you pain. 

The Fix —Add yoga or pilates to your daily routine for gentle core strengthening and flexibility, or add two to three core-focused workouts per week. When you exercise, add planks, bridges, and bird-dogs to your routine. 

Sleeping on a Bad Mattress (or in the Wrong Position)

The Problem — If your mattress is too soft, too firm, or simply too old, it may be compromising your spinal alignment as you sleep. You may also hurt your spine by sleeping wrong.

The Fix —  Your mattress should be firm enough to support your back but soft enough to fit your body. In addition, sleep on your side or your back, putting a pillow between your knees. Avoid sleeping on your stomach — it can twist your neck and arch your lower back unnaturally.

Lifting with Your Back, Not Your Legs

The Problem — If you bend at the waist while lifting heavy items without engaging your legs and core can strain or even injure your back, leading to chronic pain. 

The Fix — When lifting, bend your knees and squat to lift, keeping the object close to your body. Keep your back straight and engage your core. And remember, don’t twist while lifting — pivot your feet instead. 

Wearing the Wrong Shoes

The Problem — Wearing high heels, flat shoes with no support, such as flip-flops, or worn-out sneakers can alter your posture and gait, leading to back pain. 

The Fix — Choose shoes that support and cushion the arch of your foot. Limit high heels or use orthotic inserts for better alignment. Replace your running shoes regularly (every 300 to 500 miles of use). 

Constant Phone Use (“Text Neck”)

The Problem —  Looking down at your phone for hours a day is a bad habit that strains the muscles and discs in your neck and upper back, creating stiffness and pain. 

The Fix — Hold your phone at eye level to reduce neck strain. Take regular breaks, do neck stretches, and consider setting screen time limits to reduce the amount of time you spend on your phone. 

Crossing Your Legs While Sitting 

The Problem: Crossing your legs while sitting may seem like a harmless habit, but it can misalign your pelvis and cause uneven weight distribution across your back. It can cause poor posture, strain the lower back, hips, and spine, and cause poor circulation. 

The Fix: Sit with both of your feet flat on the floor and back straight to avoid causing pain and stress to your back. 

Ignoring Small Aches and Pains

The Problem — Many people ignore or push through minor back discomfort, which can develop into chronic issues over time if left unaddressed. 

The Fix — Pay attention to recurring tightness, soreness, or stiffness. To relieve minor pain, try gentle stretching, heat or ice therapy, and rest. A chiropractor can help if the pain worsens or doesn’t go away. 

Practice Good Daily Habits to Support Your Back 

Your back is your biggest supporter. By being aware of common habits that can hurt your back and making small adjustments, you can avoid long-term pain and issues and keep your spine happy and healthy.

Remember to always sit and stand with good posture, strengthen your core, sleep smart, lift properly, wear supportive shoes, use your phone correctly, and be aware of small aches and pains.

Hypermobility affects about thirty percent of the population and is characterized by excessive joint movement, which can lead to pain, instability, and an increased risk of injury. While some people with hypermobility experience no significant issues, others may struggle with chronic discomfort and musculoskeletal problems. Chiropractic care offers a tailored approach to managing hypermobility by improving joint stability, reducing pain, and enhancing overall function.

Understanding Hypermobility

Hypermobility is characterized by an unusually large range of motion in your joints, exceeding what is normal. It is also known as being “double-jointed.” It happens when your ligaments and connective tissues are more elastic than usual.  

This condition is often seen in individuals with connective tissue disorders, such as Ehlers-Danlos Syndrome (EDS), but can also be present in otherwise healthy individuals. Common symptoms include joint pain and stiffness, clicking or popping joints, frequent dislocations or subluxations, fatigue, and muscle tightness due to compensatory mechanisms. Many individuals with hypermobility also experience dizziness or digestive issues, further complicating their condition.

While you may see hypermobility as an advantage in activities requiring flexibility, such as dance or gymnastics, it can also predispose individuals to chronic pain, early-onset arthritis, and repetitive strain injuries. Therefore, it’s important to develop a comprehensive care plan that prioritizes stability and function over excessive flexibility.

How Chiropractic Care Can Help

Chiropractic adjustments can benefit individuals with hypermobility when applied with care and precision. Here’s how a chiropractor can assist:

Gentle Adjustments

Traditional chiropractic manipulations may be too aggressive for hypermobile individuals. Chiropractors use gentle, low-force techniques to help without further stressing the joints. 

Stabilization Exercises

Strengthening surrounding muscles is essential to support unstable joints. Chiropractors can recommend targeted exercises to improve muscle tone and joint stability. Strengthening muscles can also signal the body to produce more collagen to support connective tissues. Core and hip strengthening exercises, in particular, can help stabilize the spine and lower extremities, reducing strain on hypermobile joints.

Soft Tissue Therapy

Muscle tension often develops as the body tries to compensate for joint instability. Techniques such as myofascial release and trigger point therapy can help relieve tightness and pain in muscle and connective tissues while also improving flexibility. Additionally, kinesiology taping may provide support to hypermobile joints without restricting mobility excessively.

Proprioceptive Training

Many individuals with hypermobility have impaired proprioception, which is when their body has difficulty sensing joint position. Chiropractic care can include proprioceptive exercises, such as balance training and controlled movement drills, to improve neuromuscular coordination and reduce the risk of injury. Simple exercises like standing on one leg or using a wobble board can help retrain the nervous system to respond appropriately to joint movement.

Postural Guidance

Poor posture problems can make hypermobility pain and discomfort worse. Some posture issues include slouching, rounded shoulders, and hyperextended knees. Chiropractors can educate you on proper posture and body mechanics to reduce strain on joints and help you walk, sit, and stand properly. 

Ergonomic modifications, such as proper workstation setup, sleep positioning strategies, and footwear recommendations, can significantly impact symptom management.

Lifestyle and Nutritional Support

Proper nutrition and hydration support collagen health and overall joint function. Chiropractors may offer dietary recommendations and supplementation guidance to promote tissue strength. Nutrients such as vitamin C, magnesium, omega-3 fatty acids, and collagen peptides may play a role in supporting connective tissue integrity. 

They may also give you exercises and strategies to do at home to help reduce stress on hypermobile joints. 

Considerations for Chiropractic Care with Hypermobility

If you want to receive chiropractic help for hypermobility, make sure you work with a chiropractor who understands the condition and can provide personalized treatments to help you. Aggressive adjustments can exasperate joint instability, so ensure your chiropractor takes a gentle and cautious approach to your treatment and adapts their techniques appropriately. 

Diagnostic imaging or referral to a specialist may be necessary for individuals with significant instability or suspected structural abnormalities. You may also want to include physical therapy, nutrition, and possibly medical specialists to help address the full scope of symptoms. Stress management techniques such as mindfulness, breathing exercises, and gentle yoga may also complement chiropractic care.

Take Control of Your Joint Health

If you have hypermobility and experience discomfort or instability, chiropractic care may help relieve your pain. By focusing on gentle adjustments, strengthening exercises, and holistic strategies, a chiropractor can help you achieve better joint support and long-term relief.

At Elevate Wellness, we provide personalized care for anyone who walks through our doors. Contact us today to schedule a consultation and learn how we can help you feel your best.

Elevate Wellness Chiropractic is excited to announce a new location opening on March 17th in Clinton, Utah. The new clinic will be located at 1912 W. 1800 N., Suite F. It will provide the same high-quality care as our original location, and you can trust our new chiropractor and team to help alleviate your pain and get your mobility back. 

Introducing our new chiropractor: Dr. Mikayla Twarog

Dr. Mikayla Twarog holds a bachelor’s in exercise science from Ohio University in Athens.  After completing her undergraduate studies, she pursued her Doctor of Chiropractic at Palmer College of Chiropractic in Davenport, Iowa. Dr. Twarog spent the following year gaining experience treating patients in Pennsylvania. There, she developed a strong foundation in providing chiropractic care to improve her patients’ well-being. She looks forward to bringing those skills to the community of Clinton, Utah. 

Outside of the office, you can often find Dr. Twarog spending time outdoors. Whether it be hiking on mountain trails or going for a run around town, she loves to be outside (provided it’s not too cold). During the winter months, she spends her time reading books or exploring her more creative side with various artistic mediums such as painting, drawing, and crafting.

About Elevate Wellness Chiropractic

Elevate Wellness provides comprehensive chiropractic care, spinal decompression, and sports therapy to treat different conditions and injuries such as:

At both offices, we help infants, children, and adults. We also help those who have experienced a workplace injury, and we specialize in helping those who have been injured in an auto accident. We help you feel better by stimulating your body’s natural healing capabilities and restoring your body to its proper state.

Chiropractic adjustments are safe, effective, and pain-free when administered by a licensed professional. You don’t need to worry about receiving further injury when it comes to chiropractic. You may hear some popping sounds from air being released from your joints or feel sore after an appointment, but this is all normal and no cause for concern. Dr. Twarog and her team will help you feel comfortable and safe when you are in our office. 

What to Expect at Your First Visit

At your first visit, you will discuss your health history and concerns with the doctor and she will determine the best treatment methods for you and your body. You will be given an examination, which could include X-rays, and receive a customized care plan. You may even begin treatment that day, which will most likely include spinal adjustments.