Your spine works very hard to keep you standing tall, in balance, and without pain. But in this fast-paced world we live in, most of us unconsciously adopt habits that quietly injure our spine each and every day. You may not know it at first, but eventually, these habits can cause serious issues such as back pain, stiffness in the neck, or even chronic spinal problems.
The good news? Small changes can make a big difference. Let’s explore the top five habits that are damaging your spine and easy ways to fix them.
1. Poor Posture While Sitting
Whether you’re working at a desk, watching TV, or scrolling through your phone, bad posture is one of the most common causes of back problems. Slouching or leaning forward puts extra pressure on your spine, especially the lower back.
Fix it:
- Sit up straight with shoulders relaxed and back straight.
- Place feet flat on the floor and knees at a 90-degree angle.
- Sit in a chair that supports the lower back or place a small cushion at the back of you.
- Stand or stretch every 30 minutes to take a break.
2. Looking Down at Your Phone for Long Hours
This is referred to as “tech neck”. Repeated bending of your neck forward to check your phone puts more pressure on your spine. This, over time, may result in neck stiffness, pain, and even headaches.
Fix It:
- Hold your phone at eye level rather than bending your head down.
- Have short breaks from your screen and stretch your neck gently.
- Use voice commands or earphones to steer clear of holding your phone for an extended period.
3. Sleeping on the Wrong Pillow or Mattress
Your spine deserves a rest as well. If your pillow is not in line with the natural curve of your spine or if your mattress is too soft or too firm, you might be waking up with neck or back pain each morning.
Correct It:
- Invest in a medium-firm mattress that maintains the natural curvature of your spine.
- Invest in a pillow that maintains the position of your head in alignment with your spine.
- If you sleep on your back, put a little pillow under your knees.
- If you sleep on your side, put a pillow in between your knees.
4. Wearing Heavy Bags on One Shoulder
Most of us carry a shoulder bag, purse, backpack, or laptop bag on one side of the body. This uneven weight distribution compels your spine to unnaturally bend and can cause shoulder, neck, and back pain.
Fix It:
- Switch to a backpack with cushioned straps and wear it on both shoulders.
- If you have a one-strap bag, switch sides frequently to distribute the load evenly.
- Lighten your load by taking out items you don’t need daily.
5. Ignoring Regular Movement and Exercise
Sitting day in and day out without physical movement can make your spine stiff and your muscles weak. This immobility heightens the risk of injury and long-term spinal issues.
Fix It:
Stand up and walk for a minimum of 5 minutes each hour, particularly when you spend most of your time sitting.
- Stretch your back, shoulders, and neck daily.
- Add spine-friendly activities such as walking, swimming, yoga, or Pilates to your programme.
- Condition your core muscles because they stabilise your spine and aid in balance.
Bonus Tips to Keep Your Spine Healthy
- Stay hydrated: your spine contains small discs that function similarly to cushions among bones. Discs require water to remain healthy and flexible.
- Maintain a healthy weight: Having extra weight adds pressure on your joints and spine.
- Lift properly: always bend your knees, not your back, when lifting a heavy object.
- Listen to your body: Do not ignore neck or back pain. It is your body signalling that something is wrong.
When to Seek Help
If your back pain lasts for more than a few days, keeps getting worse, or is affecting your daily life, it’s important to talk to a healthcare professional. Early care can prevent small problems from turning into serious ones. Contact us today to get expert guidance and support.
Final Thoughts
Your back is your body’s support system. It’s worth as much attention and care as any other aspect of your body. With a simple adjustment to a few daily habits, you can steer clear of pain, enhance your posture, and maintain a healthy spine for years to come.
