Back pain and stiffness have become so common that many people accept them as a normal part of life. But what if some of your daily habits were making things worse without you realizing it? From poor posture to how you sleep at night, everyday actions can have a big impact on the health of your spine.
If you’ve been dealing with discomfort or want to prevent future back issues, here are five common habits that might be affecting your spinal health.
1. Sitting for Long Periods Without Proper Support
Sitting for long hours can put strain on your lower back, whether you’re working at a desk, driving, or binge-watching your favorite show. Poor posture while sitting can lead to misalignment in the spine, muscle tightness, and chronic pain.
Luckily, there are a few things you can do while sitting that can help.
- Sit with both feet flat on the floor and ideally have your knees bent 90 degrees
- Avoid slouching forward by keeping your back straight
- If you work at a desk, adjust your chair and monitor so that your screen is at eye level. Or, try switching to a standing desk!
- Take a break every 30 to 60 minutes to stand up, stretch, or walk around
2. Carrying a Heavy Bag or Purse on One Shoulder
Carrying a heavy bag every day can cause uneven weight distribution, leading to muscle imbalances and spinal misalignment. These compensations can lead to shoulder pain, stiffness, and bad posture. If possible, switch to a backpack with two straps to evenly distribute weight. If you use a purse or shoulder bag, switch sides regularly to avoid overloading one shoulder. Finally, lighten your load by carrying only what you absolutely need.
3. Looking Down at Your Phone Too Much
The constant forward tilt of the head while looking down at your phone can put extra strain on the neck and upper spine, which can lead to tension, headaches, and long-term posture problems.
Try:
- Holding your phone at eye level instead of looking down at it.
- Taking regular screen breaks to stretch your shoulders and neck (as well as rest your eyes)
- Keeping your computer monitor at eye level to reduce neck or shoulder strain.
4. Sleeping on an Unsupportive Mattress or Pillow
Your sleeping habits can have a huge impact on your spine! A mattress that is too soft or too firm may not provide the right support, while an unsupportive pillow can strain the neck. Plus, awkward sleep positions can lead to back pain or stiffness in the morning. Instead, find a mattress that provides the right amount of support for the curves of your spine. Medium-firm mattresses typically work well for this.
Depending on your ideal sleep position, you’ll also want to find a pillow that aligns your neck with your spine. For back sleepers, a thinner pillow is typically best. Side sleepers should use a slightly thicker pillow to fill the space between the head and shoulder. Sorry, stomach sleepers—sleeping on your stomach can strain the lower back and neck and should be avoided.
5. Ignoring Minor Back Pain Until It Gets Worse
It’s easy to dismiss occasional back pain as something that will go away on its own, but ignoring small aches and pains can lead to more serious issues over time. Minor pains in the spine can get worse if not addressed, leading to chronic pain and reduced mobility.
What you can do:
- Pay attention to early signs of discomfort and make adjustments to your posture or daily habits.
- Make stretching a regular habit to help your muscles and joints stay flexible.
- Consider visiting a chiropractor or physical therapist if back pain becomes persistent.
Take Small Steps for a Healthier Spine
Many people don’t realize how much daily habits can affect spinal health, but simple adjustments can make a big difference. Between improving your posture, adjusting your sleep setup, and taking breaks from sitting, small changes can help protect your spine and prevent long-term issues.
If you’ve been dealing with back pain, stiffness, or discomfort, it may be time to take a closer look at your daily routine. Making a few mindful adjustments now can help you feel better, move more freely, and keep your spine healthy for the future.