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.