Back Pain: Bad Habits for Your Back

Reviewed on 1/25/2022

Sit Hunched

Sitting too much can flatten the natural curve of your spine causing pain and damage.

It goes against the natural alignment of your spine. Slumping forward also puts more pressure on your lower back. Gently stretch and move your head and neck up and down and to the right and left every half-hour. To ease any pain or spasm, apply an ice pack or heating pad to the area. Be sure to cover the skin with a light towel or cloth first. See your doctor if the pain won't go away.

Too Many "Treats"

Eating the wrong foods such as sweets and treats can lead to inflammation.

Choosing the wrong foods too often can lead to inflammation and leave out nutrients you need to be strong. Your body needs lean protein, whole grains, fruits and veggies, and healthy fats like those from avocado and salmon to build strong muscles, bones, and soft tissue in your back. Be sure to get nutrients like calcium, phosphorus, and vitamin D, too.

Sleep on the Wrong Mattress

Your mattress should be firm enough to support your back, but soft enough to fit your body shape.

It should be firm enough to support your back, but soft enough to fit the shape of your body. Your ideal mattress can depend on how you sleep and whether you already have back pain. Want to see if a firmer one might help? Put yours on the floor for a couple of nights without the bedsprings. Some stores let you return a mattress, even after several weeks, if it causes back pain or other problems.

Sleep on Your Back...

sleeping on your back can cause low back pain.

This may be one of the best positions if you have back pain. But it can be hard to change how you sleep since it's a habit you've probably had for a long time. It may help to put a rolled towel or pillow under your knees to keep the natural curve of your back. You also can try different pillow heights for your neck to find what's comfortable.

...Or on Your Belly

Sleeping on your belly can cause strain on your neck and low back.

It's better not to do it, especially if you have a back problem. You're more likely to toss and turn, which can strain both your neck and lower back. If you're a belly sleeper and don't want to switch positions, it can help to lay your head on a very soft pillow or none at all to keep your neck in the right position.

How Should You Sleep?

Sleeping on your side is the best sleep position to avoid back pain.

Side sleepers seem to have luck avoiding back pain, especially if they're not curled up too tightly. Slip a pillow between your legs to take pressure off your hips and lower back, and tuck your legs slightly toward your chest. This position can be especially comfortable for people who already have back pain and for pregnant women.

Sit Too Long

Sitting too long, along with slouching, stresses your back muscles, neck, and spine.

It stresses your back muscles, neck, and spine. Slouching makes it worse. Sit straight in a chair that supports your back, and set the height so your feet rest naturally on the floor. But no matter how comfortable you get, your back won't like sitting for long stretches. Get up and move around for a couple of minutes every half hour to give your body a break.

Skip Exercise

Lack of exercise and not being active can lead to back pain.

You're more likely to have back pain if you're not active. Your spine needs support from strong stomach and back muscles. Lifting weights can help. So can everyday activities like climbing stairs and carrying groceries. Low-impact exercises like walking, biking, or swimming can help protect the disks between the bones in your spine. Make it a habit for most days. Don't be a “weekend warrior” who overdoes it and gets injured.


By smoking, you’re 3 times more likely to get lower back pain.

Do it, and you're 3 times more likely to get lower back pain. It can curb blood flow, including to your spine. That might also make the cushioning disks between your bones break down quicker. It also can weaken bones and give you osteoporosis, and it can slow healing. Even coughs from smoking can cause back pain. If you smoke, make quitting your top health priority and ask your doctor for help.


Extra weight can put strain on the bones and muscles in your back.

Extra pounds can strain the bones and muscles in your back, especially if you gain weight quickly. Eat slowly so that your body has a chance to let you know it's full. Pick nutrition-packed munchies and meals so you feel satisfied with fewer calories. So if you snack on cheese or chips, try eating some veggies and plain yogurt instead.

Overload Your Bag

Heavy weights can strain your back and weaken out muscles that you need to support your spine.

Heavy weights can strain your back and tire out muscles that you need to support your spine. This can affect kids who lug many books. Your child's backpack shouldn't weigh more than 20% of their body weight. Large, padded, adjustable shoulder straps help spread the weight evenly. But only if you use both straps. Slinging your pack or heavy purse over only one shoulder can cause strain.

Ride the Wrong Bike

The wrong size bike or badly adjusted one causing you to hunch over can lead to back pain.

Or just a badly adjusted one. It's bad for your back if you have to hunch over to grab your handlebars the way pro cyclists do. (They train hard to do it safely.) You also may have back pain if you're too stretched out or cramped up on your bicycle. A physical therapist can help you find a bike that's a good fit and suggest exercises to help if you have lower back pain.

Wear High Heels

Walking in high heels may cause you to overuse muscles in your lower back and harm your posture.

You may overuse muscles in your lower back and harm your posture and your spine, especially as you age. If you wear them at the office, you might bring a pair of walking shoes for your commute. Regular foot and leg stretches, like rolling your foot on a tennis ball, may help prevent pain and strengthen muscles.

Should You Do Yoga?

Yoga can help relieve back pain but if overdone can actually cause it.

Too much of any exercise, including yoga, can cause back pain. But in some cases, yoga can help relieve low back pain. Ask your doctor if yoga will be OK for you. There are lots of online resources and videos. But start with a yoga instructor first to make sure you're using the proper form and techniques. Just 10-20 minutes a few times a week of this mind-body exercise might help you feel better. But don't overdo it, and stop if it hurts.

Do Situps Incorrectly

Incorrectly performing situps can flatten the natural spine curve and cause back pain.

Never let them flatten the natural curve in your spine. You don't want to let your hip flexor muscles, which connect your thighs and lower back, do the work. When those muscles are too strong or too tight, they pull the lower spine, which can cause pain. Front and side planks -- where you support your stiff body on your hands, elbows, and feet -- are easier on your back and still build core strength.

Back Pain: Bad Habits for Your Back

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