(And How to Fix Them)
Your spine works hard for you every single day — supporting your body, protecting your nervous system, and keeping you moving. Yet most of us don’t think about spinal health until pain strikes.
The truth is, small daily habits — from sitting too long to how you carry your bag — can add up and create real damage over time. Here are five common habits that might be hurting your spine, and simple fixes to protect it.
🪑 1. Sitting for Long Periods
Modern life often means hours at a desk or behind the wheel. Unfortunately, sitting puts up to 40% more pressure on your spine than standing, leading to stiffness, poor posture, and chronic lower back pain.
How to fix it:
- Take a stretch or stand break every 30–45 minutes.
- Use an ergonomic chair or lumbar support cushion.
- Keep your monitor at eye level and your feet flat on the floor.
💡 Tip: Try setting a timer to remind you to move — your spine will thank you!
📱 2. Poor Posture (Especially “Tech Neck”)
Constantly looking down at your phone or laptop forces your neck into an unnatural position, straining muscles and compressing spinal discs. Over time, this can cause headaches, neck pain, and even nerve irritation.
How to fix it:
- Hold your phone at eye level.
- Do simple neck stretches throughout the day.
- Strengthen your upper back and core for natural posture support.
🦴 Consider scheduling a posture assessment with your chiropractor to evaluate spinal alignment.
🎒 3. Carrying Heavy Bags on One Shoulder
If your bag feels like it’s filled with bricks, your spine is paying the price. Uneven weight pulls your shoulders out of alignment and creates muscle imbalances.
How to fix it:
- Lighten your load — remove unnecessary items.
- Alternate shoulders or switch to a two-strap backpack.
- Keep the bag close to your body instead of hanging low.
⚖️ Your spine loves balance — carry weight evenly whenever possible.
😴 4. Sleeping in Awkward Positions
You spend about a third of your life sleeping. If your mattress or pillow doesn’t support your spine properly, you might wake up sore or stiff.
How to fix it:
- Choose a medium-firm mattress that supports your natural curve.
- Sleep on your back or side, not your stomach.
- Use a pillow that keeps your head aligned with your spine.
🛏️ Your spine needs quality rest too — proper support helps it recover overnight.
💪 5. Ignoring Core Strength
Your core muscles act as your spine’s natural brace. Weak core muscles mean poor stability and more stress on your back.
How to fix it:
- Do gentle core exercises like planks or bridges.
- Practice mindful posture throughout the day.
- Ask your chiropractor about safe spinal mobility exercises tailored to your body.
A strong core = a strong spine.
✅ The Bottom Line
You don’t have to overhaul your lifestyle to protect your spine — just make small, consistent changes. With better posture, more movement, and supportive sleep habits, your back will thank you.
If you’re struggling with stiffness, poor posture, or ongoing back pain, professional chiropractic care can help restore alignment and mobility.
👉 Schedule an appointment with our chiropractic team today to give your spine the care it deserves. Dr. Brent Leone Chiropractic, Frederick’s most trusted chiropractor, at 240.446.6658.