Many people may assume that back pain is the result of a major injury, a sudden twist, or heavy lifting gone wrong —but more often, it’s the small things we do every day that quietly strain the spine. Over time, these habits weaken muscles, stress joints, and lead to unnecessary discomfort.
Here are the top everyday habits that could be hurting your back, and what you can do instead.
1. Sitting Too Long (Especially With Poor Posture)
Whether you work at a desk or spend evenings on the couch, long periods of sitting can compress your spine, tighten hip flexors, and weaken core muscles. Slouching forward can make it even worse.
To avoid straining your back while you sit, you should:
- Sit with feet flat on the floor
- Keep screens at eye level
- Use a chair with good lumbar support (or use a rolled towel or small pillow behind your back for support)
- Stand stretch every 30 to 60 minutes
Note: You should also have good posture while standing, avoiding slouching or hunching.
2. Looking Down at Your Phone
“Tech neck” is one of the biggest posture habits today. Tilting your head forward increases its effective weight on your spine from 10 to 12 pounds to as much as 60 pounds. This can cause neck pain, headaches, and a hunched posture in addition to back pain.
To avoid adding extra weight to your spine, you should:
- Hold your phone at eye level
- Take mini posture breaks
- Strengthen upper back and neck muscles
3. Carrying Heavy Bags or Purses on One Shoulder
Totes, backpacks, diaper bags, and work bags can throw your spine off balance when carried on one side. This can lead to muscle imbalances and low-back strain.
To keep your back balanced and in alignment:
- Switch shoulders throughout the day
- Lighten the load
- Choose a backpack with two straps or a wheeled bag
4. Poor Sleep Positions and Unsupportive Mattresses
The habit of sleeping on your stomach can strain the neck and lower back. An old or overly soft mattress can also cause your spine to sag out of alignment.
To maintain a healthy spine overnight:
- Sleep on your back or side with a pillow between or under your knees
- Use a pillow that supports neck alignment
- Replace old mattresses every 7 to 10 years
5. Lifting With Your Back Instead of Your Legs
Even lifting something as small as a laundry basket incorrectly can strain your spine. Bending and twisting at the same time adds extra risk.
To avoid injuring or straining your back when lifting:
- Bend at the hips and knees
- Keep objects close to your body
- Avoid twisting while lifting
6. Wearing Unsupportive Shoes
Flip flops, worn-down sneakers, and high heels can all alter your gait and increase stress on your lower back.
When getting dressed for your day, especially if you’ll be walking or standing for long stretches:
- Choose shoes with proper arch support
- Limit high-heel use when possible
- You should also replace worn shoes regularly.
7. Ignoring Stress and Tension
Stress causes the muscles, especially in the neck, shoulders, and back, to tighten subconsciously. Over time, chronic tension leads to pain and stiffness.
To avoid adding extra strain on your spine:
- Practice daily stretching or deep breathing
- Exercise regularly
- Make time for self-care
- Consider chiropractic care, massage, or relaxation techniques
- Eat a well-balanced diet and limit processed foods, sugars, and unhealthy fats
8. Not Strengthening Your Core
A weak core makes your spine work harder to stabilize your body. This adds unnecessary strain to the back, especially during daily tasks.
To strengthen your core and support your back:
- Add simple core routines to your workout two to three times per week
- Try planks, pelvic tilts, or bird-dogs
- Seek guidance if exercises aggravate your back
9. Letting Small Aches Go Untreated
Minor pain often turns into chronic pain when ignored. Addressing issues early helps prevent long-term damage.
To keep minor discomfort from turning into major pain:
- Stretch daily
- Use ergonomic tools
- See a chiropractor if pain persists or worsens
Avoid These Habits to Protect Your Back
Back pain doesn’t always result from an injury or sudden movement. It’s often the cumulative impact of everyday habits. Fortunately, small, consistent changes can make a big difference. Improving posture, strengthening your core, staying active, and being mindful of how you use your body all help reduce strain and support a healthier spine.
If you’re experiencing ongoing discomfort, an evaluation at Virginia Family Chiropractic can help identify the root cause and give you a personalized plan for relief.