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Writer's pictureDr. George Cheriyan, DO

Five Everyday Habits That Could Be Harming Your Spine

Your spine is the backbone of your overall health, quite literally. It provides structural support, facilitates movement, and protects your central nervous system. Yet, everyday habits can unknowingly strain or damage this vital part of your body. Over time, these small actions can lead to discomfort, poor posture, or even chronic spinal issues. Here are five common habits that could be harming your spine and tips to address them.



1. Sitting for Long Periods Without Proper Support

The modern lifestyle often involves hours of sitting—at a desk, in front of the TV, or during commutes. Unfortunately, prolonged sitting can strain the lower back, especially without adequate lumbar support. Over time, this can contribute to poor posture, stiffness, and even disc issues.


What to Do:

  • Invest in an ergonomic chair with proper lumbar support.

  • Practice the 20-20-20 rule: every 20 minutes, stand up and stretch for at least 20 seconds.

  • Incorporate standing or walking breaks into your daily routine.


2. Poor Lifting Techniques

Lifting heavy objects without using proper techniques can put immense pressure on your spine, leading to strains or injuries. Bending at the waist instead of the knees is a common mistake that can cause long-term damage.


What to Do:

  • Always bend your knees and keep the object close to your body when lifting.

  • Avoid twisting your spine while carrying something heavy.

  • If the object is too heavy, ask for help or use a lifting device.


3. Using a Mattress That Doesn't Support Your Spine

Your sleeping position and mattress quality directly affect your spinal health. A mattress that is too soft or too firm may fail to support your spine's natural alignment, leading to back pain.


What to Do:

  • Choose a medium-firm mattress that provides adequate support for your spine and conforms to your body shape.

  • Sleep on your back or side rather than your stomach to maintain proper spinal alignment.

  • Use a pillow that supports your neck and shoulders comfortably.


4. Poor Posture While Using Devices

Looking down at your phone or slouching in front of a computer screen for extended periods can strain your neck and upper spine. This condition, often called "tech neck," can lead to stiffness and pain.


What to Do:

  • Hold your phone at eye level instead of tilting your head downward.

  • Adjust your computer screen so that the top of the screen is at eye level.

  • Practice good posture by keeping your shoulders relaxed and your back straight.


5. Carrying Heavy Bags on One Shoulder

Using one shoulder to carry a heavy bag creates an uneven load on your spine. Over time, this habit can lead to muscle imbalances and discomfort in your neck, shoulders, and back.


What to Do:

  • Use a backpack with padded straps and carry it evenly on both shoulders.

  • Lighten your load by removing unnecessary items.

  • Switch to a rolling bag for heavier loads.


Take Action Today for a Healthier Spine

Your spine works hard to support your daily activities, and small adjustments to your habits can significantly improve your spinal health. By being mindful of how you sit, lift, sleep, and carry items, you can reduce the risk of long-term spinal issues and enjoy better posture, less pain, and improved overall well-being.


If you're experiencing back pain or discomfort, consider consulting an osteopath. At 360 Osteo, we specialize in holistic care to help you maintain a healthy spine and achieve optimal wellness. Schedule an appointment today to take the first step toward better spinal health!

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