‘I’m a Spine Expert and These 6 Everyday Habits Are Wrecking Your Back’

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.

But it's not just injury that can hurt your back. “Everyday habits can contribute to spine pain,” 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

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.

6 everyday habits that hurt your spine

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—with the right lifestyle changes, there are ways to help reverse the pain and strengthen your spine.

1. Slouching over your desk

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

The fix: Whenever you’re 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. “Imagine a string lifting you from the crown of your head,” says Lindsy Jackson, PT, DPT, a physical therapist based in Littleton, New Hampshire. If your chair isn’t supportive enough, consider adding a lumbar pillow, and set a timer to stand up and stretch every 30 minutes or so, she adds.

2. Lifting with poor form

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 And while most people are interested in the gains from lifting, not everyone focuses on how they're lifting heavy items, experts say. Twisting or bending the wrong way while picking something up—like trying to hoist a laundry basket with one hand and your toddler in the other—is a recipe for lower back pain, Dr. Jackson explains. 

The fix: Whether it’s weights at the gym or your child, make sure to bend at your knees when you’re picking something up—never your waist—and keep the item close to your body. “You want to lower your center of gravity by going down to your knees, lifting with your legs and not your back,” says Dr. Divan. 

3. Constantly looking down at your phone

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. “Constantly looking down at your phone is like hanging a bowling ball from your neck all day,” says Dr. Jackson. Ouch, now *that* sounds painful.

The fix: Taking frequent breaks from your phone will give your neck and spine a rest. And when you are looking at your screen, do your best to hold it up so it’s 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: “Pull your chin straight back, so you have extra chins,” says Dr. Jackson. “It looks weird, but it works.” 

4. Carrying heavy bags incorrectly

We’re all running around with a million things in our bags, but form matters when you’re carrying stuff around, too. “Heavy backpacks and oversized purses or computer bags slung over the shoulder put asymmetric strain on the spine,” Dr. Divan explains. Those uneven loads throw your spine out of whack, forcing your muscles to work overtime. 

The fix: If you’re using a backpack, make sure you actually put on both straps (“Yes, even if it feels ‘uncool’,” says Dr. Jackson). And take some time each week to purge any heavy tote bags. Because you're slinging these bags over just one shoulder, they can put major strain on your spine. Switching your bag from shoulder to shoulder can also help balance things out, Dr. Jackson adds.

5. Wearing the wrong shoes

Unsupportive footwear obviously hurts your feet, but the wrong shoes may also have a trickle-up effect on your spine, notes Dr. Mancuso. High heels put your feet into an unnatural position and can mess with your spine alignment, ultimately contributing to back pain. 

The fix: Dr. Jackson recommends looking for shoes with some arch support (though you don’t need too much, she adds) and a neutral rise—meaning the change in height from toe to heel isn’t dramatic. And if you do have to wear high heels, try to remove them after a few hours: A 2024 study found that for every two-hour increment participants wore high heels, their back pain increased by about one point on a 0-10 pain scale.⁴ So over time, this pain can accumulate.

6. Sleeping on your stomach

Your sleep position can be very personal, and if you absolutely love sleeping on your stomach and don’t have any back pain, don’t feel like you have to stop. But some people find that this position leads to next-day discomfort. “Sleeping on your stomach or using the wrong pillow can equal a cranky spine in the morning,” Dr. Jackson says.

The fix: Experts generally consider side and back sleeping best for your spine. One review from 2019 found that side sleeping was the most protective sleep position against spinal issues like pain and stiffness.⁵ For perfect spine alignment, Dr. Jackson suggests sliding a pillow between your knees if you sleep on your side, or under your knees if you prefer to be on your back. And make sure you have a good, supportive pillow to keep your neck neutral and pain-free.

Other tips to protect your spinal health

As for *good* things you can do for your spine? Experts say these habits can help maintain a healthy, happy spine in the short and long term:

Get moving

Long periods of sitting put pressure on your lower back and turn your glutes into sleepy marshmallows, Dr. Jackson explains. If you work at a desk, make sure you take regular breaks to get up and move, and consider switching to a standing desk. Fitting in regular exercise is also a must; the Centers for Disease Control and Prevention (CDC) recommend all adults aim for 150 minutes of moderate-intensity physical activity a week. “Walk, swim, dance, or do yoga,” Dr. Jackson says. “Choose whatever makes you happy and keeps you moving.”

Build up your core strength

Speaking of exercise, core strength is particularly important for maintaining good spinal health. One review published in the International Journal of Sports Physical Therapy found that core stabilization exercises are an effective way to decrease pain in people with lower back pain.⁶ Dr. Divan recommends taking 15 minutes each day to engage your core—and the workouts don't need to be too complicated, either. Doing a series of low-impact ab exercises like planks, bird-dogs, glute bridges, and side planks can all do the trick.

Stretch often

“Start the day with a stretch,” Dr. Divan notes. Moves like cat/cow and gentle twists help wake up your spine and keep it limber. Also worth doing are hamstring stretches: “A common indicator of low back pain development is tight hamstrings,” he adds. One example of a solid, but simple hamstring stretch is keeping your legs straight while reaching down to touch your toes. Can't get there just yet? Don't sweat it. Try the stretch daily, and in no time, your flexibility will improve.

Keep a good posture

Whether you’re sitting or standing, good posture keeps your spine aligned, preventing weird positioning that can lead to tension, tightness, and pain. As you move, Dr. Jackson recommends imagining you’re wearing a tiara: Your neck should be long, your spine tall, and your shoulders relaxed.

Consider investing in ergonomic gear

Ergonomic gear is just a fancy way of saying equipment (such as chairs) that supports your back and promotes good posture. This type of gear is especially important if you spend long periods of time sitting at a desk (we feel you, fellow work-from-home employees!) So if you're working a desk job or need to be sitting for several hours a day, consider looking for a chair that supports your body. “An ergonomic assessment of your work station will go a long way, if available,” Dr. Jackson says. “Your future self will thank you.”

When to see a healthcare provider

If your back pain continues after making the necessary lifestyle tweaks, or if you have any of the signs below, it’s time to make an appointment with your healthcare provider. “You should see a healthcare provider if your back pain disrupts your daily life or sleep, follows an accident or injury, or lingers for more than a couple of weeks despite normal activity,” says Dr. Mancuso. It's a good idea to contact your provider if you:

• Don't see any improvements to your pain with heat, ice, or stretching
• Notice that over-the-counter pain relievers aren't helping
• Experience pain that radiates down your arms or legs
• Feel persistent numbness, weakness, or a tingling sensation
• Have trouble bending down, walking, or moving as you usually would
• See any changes in bladder or bowel control
• Are having accompanying symptoms like unexplained weight loss, fever, or nighttime back pain

Your primary care provider can also help send out referrals to other medical providers, such as a physical therapist or spine specialist, for more personalized treatment. “You don’t have to tough it out,” Dr. Jackson says. When in doubt, always reach out.