{"id":4315,"date":"2025-09-29T19:27:52","date_gmt":"2025-09-29T19:27:52","guid":{"rendered":"https:\/\/sawahsolutions.com\/aging\/health\/im-a-spine-expert-and-these-6-everyday-habits-are-wrecking-your-back\/"},"modified":"2025-09-29T19:27:53","modified_gmt":"2025-09-29T19:27:53","slug":"im-a-spine-expert-and-these-6-everyday-habits-are-wrecking-your-back","status":"publish","type":"post","link":"https:\/\/sawahsolutions.com\/aging\/health\/im-a-spine-expert-and-these-6-everyday-habits-are-wrecking-your-back\/","title":{"rendered":"\u2018I\u2019m a Spine Expert and These 6 Everyday Habits Are Wrecking Your Back\u2019"},"content":{"rendered":"
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It may not get quite as much attention as some other parts of the body, but the one area that deserves just a little more love is your spine. Not only does your spine quite literally hold up your entire person, it also facilitates sitting, bending, and twisting. So, not taking proper care of your spine can make these basic movements difficult and painful, and increase your risk of other ailments.<\/p>\n

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Ammar Divan<\/p>\n

interventional pain physician at Northwestern Medicine Center for Pain and Spine Health Bloomingdale<\/p>\n

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But it’s not just injury that can hurt your back. \u201cEveryday habits can contribute to spine pain,\u201d says Robert Mancuso, MD, a spine specialist in New York City who treats various spine conditions. This can include lower back pain, for example, a common health problem that affects as many as 23 percent of adults in the United States.1<\/sup><\/p>\n

But which habits are hurting your back, without you even realizing? Here, we share six habits that can diminish your spinal health and better-for-your-spine strategies you can embrace instead.<\/p>\n

6 everyday habits that hurt your spine<\/strong><\/h2>\n

You wake up in the morning and your back is still hurting, even after a good night’s rest. Maybe it’s aging or a minor injury. However, more often than not, your everyday lifestyle habits could be contributing to the wear and tear on your spine. These everyday habits may be deteriorating your spine health and causing back pain as a result. But not to worry\u2014with the right lifestyle changes, there are ways to help reverse the pain and strengthen your spine.<\/p>\n

1. Slouching over your desk<\/strong><\/h3>\n

Is this one any surprise? While hunching over at your desk may not directly hurt your spine, it leads to weakened core muscles, hip flexor stiffness, and increased pressure on the spinal discs, says Ammar Divan, MD, an interventional pain physician at Northwestern Medicine Center for Pain and Spine Health Bloomingdale. Research also suggests that sitting for a long period, especially with a slumped posture, is associated with lower back pain.2<\/sup><\/p>\n

The fix: <\/strong>Whenever you\u2019re sitting at your desk, make sure your feet are flat on the floor, your computer monitor is at eye level, and your spine is straight. \u201cImagine a string lifting you from the crown of your head,\u201d says Lindsy Jackson, PT, DPT, a physical therapist based in Littleton, New Hampshire. If your chair isn\u2019t supportive enough, consider adding a lumbar pillow, and set a timer to stand up and stretch every 30 minutes or so, she adds.<\/p>\n

2. Lifting with poor form<\/strong><\/h3>\n

If you lift weights at the gym, you probably already know that proper form is key to preventing injuries. (FYI, weight-lifting is a common way to develop back pain.)3<\/sup> And while most people are interested in the gains from lifting, not everyone focuses on how <\/em>they’re lifting heavy items, experts say. Twisting or bending the wrong way while picking something up\u2014like trying to hoist a laundry basket with one hand and your toddler in the other\u2014is a recipe for lower back pain, Dr. Jackson explains.\u00a0<\/p>\n

The fix: <\/strong>Whether it\u2019s weights at the gym or your child, make sure to bend at your knees when you\u2019re picking something up\u2014never your waist\u2014and keep the item close to your body. \u201cYou want to lower your center of gravity by going down to your knees, lifting with your legs and not your back,\u201d says Dr. Divan.\u00a0<\/p>\n

3. Constantly looking down at your phone<\/strong><\/h3>\n

Yet another reason to limit your screen time: Staring down at your device can cause prolonged neck flexion, Dr. Divan says. In other words, your neck is bent forward with your chin towards your chest when you’re scrolling on your phone. Over time, this strains your spine, he adds. \u201cConstantly looking down at your phone is like hanging a bowling ball from your neck all day,\u201d says Dr. Jackson. Ouch, now *that* sounds painful.<\/p>\n

The fix:<\/strong> Taking frequent breaks from your phone will give your neck and spine a rest. <\/strong>And when you are looking at your screen, do your best to hold it up so it\u2019s at eye level to prevent that uncomfortable neck flexion position from developing. Then, at the end of the day, give your neck a break and do some gentle stretches and chin tucks: \u201cPull your chin straight back, so you have extra chins,\u201d says Dr. Jackson. \u201cIt looks weird, but it works.\u201d\u00a0<\/p>\n

4. Carrying heavy bags incorrectly<\/strong><\/h3>\n

We\u2019re all running around with a million things in our bags, but form matters when you\u2019re carrying stuff around, too. \u201cHeavy backpacks and oversized purses or computer bags slung over the shoulder put asymmetric strain on the spine,\u201d Dr. Divan explains. Those uneven loads throw your spine out of whack, forcing your muscles to work overtime.\u00a0<\/p>\n