Back pain is a common issue that affects over 600 million people around the world — and this number is expected to jump beyond 843 million by 2050 — and while some causes are unavoidable, certain lifestyle habits can make it worse.
Whether you have occasional discomfort or chronic pain, understanding what contributes to your back issues can help you make small but powerful changes to relieve it.
Read on as the International Spine, Pain & Performance Center team shares five everyday habits that could intensify your back pain—plus what you can do to break the cycle.
Your posture is more than just looking confident—although that’s part of it! It refers to the alignment of your body, and unfortunately, poor posture can throw your kinetic chain out of alignment and intensify back, neck, or even hip pain.
In other words, slouching or sitting improperly puts excess pressure on your spine, leading to muscle strain and misalignment. Whether working at a desk, scrolling on your phone, or lounging on your couch, bad posture can worsen back pain over time.
To fix poor posture:
If you’re not checking your posture, set a reminder on your phone.
Lack of movement weakens your core muscles that support your spine. This can cause stiffness, pain, and a greater risk of injury. Many people with back pain avoid activity, but staying still can make things worse.
You don’t need to commit to a rigorous training regimen to address this issue. Try gentle exercise, like walking, stretching, or yoga, to improve your flexibility and strength. If high-impact exercises are painful, try low-impact activities like swimming or cycling.
If you sit at a desk for work, get up and walk around for a few minutes every hour.
A too-soft or firm mattress can misalign your spine and contribute to discomfort and stiffness in the morning.
To fix it:
Sleep on your back or side. If you’re a back sleeper, slide a pillow under your knees; if you’re a side sleeper, slide a pillow between your knees. This helps keep your spine in a neutral alignment while you sleep.
Avoid sleeping on your stomach. This is the worst position for your neck and back alignment.
Too soft or firm mattresses can leave you with aches and pains in the morning. So, choose a medium-firm mattress that supports your spine’s natural curve.
Extra weight, especially around your abdomen, stresses your spine and increases the risk of disc problems, joint pain, and inflammation. This is especially true for people with lower back pain.
For every 11 pounds of weight gained, you have a 36% increased risk of developing osteoarthritis — a type of arthritis that can develop in any joint, including in your cervical spine and lumbar spine.
If you’re overweight, you may need to adopt a few new healthy habits to shed pounds and relieve some pressure on your back. The safest ways to lose weight are through regular exercise and eating a nutrient-dense diet at a rate of 1-2 pounds per week.
Stress and anxiety can cause muscle tension, especially in your neck and back. If you’re constantly stressed, it may be time to try stress management techniques like deep breathing, meditation, and yoga.
In addition to these stress management techniques, remember to stay active. Exercise releases endorphins that help reduce stress and pain.
While the occasional ache is not uncommon, it’s another issue when the pain doesn’t go away. If you have persistent back pain— despite avoiding these bad-for-your-back habits — schedule an appointment with your International Spine, Pain & Performance Center provider to review your treatment options.
Our first step is to conduct a comprehensive exam, review your symptoms, and confirm the source of your back pain. Potential treatments for back pain in Washington, D.C., or Arlington, Virginia, include physical therapy, medication, steroid injections, interventional pain management, or, in some cases, surgery.
You can also book your appointment online.
