Dr. Kristin Lander, DC
Most people assume back pain comes from big, obvious injuries — like a fall or lifting something heavy. But as a chiropractor, I see another culprit at work every day: the small, repeated habits built into our daily routines.
Here are four surprising ways your routine might be hurting your back — and what to do instead:
How You Sit in the Car
Long drives (or even short daily commutes) create constant compression in the lower back, especially if you slouch or round your shoulders. Adjust your seat so your knees are slightly lower than your hips and place a small rolled towel or lumbar support at your lower back. Take quick stretch breaks when you can, even if it’s just standing beside your car for a minute.
Expert tip: Sitting on a wallet or phone in your back pocket can tilt your pelvis slightly — over time, this misalignment can contribute to hip and low back pain.
How You Bend and Lift
Whether you’re picking up groceries or reaching for something on the floor, bending from the waist stresses the low back. Instead, use a hip hinge: push your hips back, keep your spine straight, and let your legs do the work. This small change can prevent a world of back strain over time.
How You Stand at Home
Standing at the kitchen counter or sink for long periods often leads to shifting your weight onto one hip, locking your knees, or hunching forward. Keep both feet planted, soften your knees, and engage your core slightly. If you’re standing for a long stretch, place one foot on a small footrest or even a thick book — alternating legs every few minutes to take pressure off the lower back.
How You Sleep
Even the best posture can’t help if your mattress or pillows don’t support you. If you’re a side sleeper, place a pillow between your knees to keep your spine aligned. Back sleepers can benefit from a small pillow under the knees to reduce lumbar strain.
Back pain isn’t always caused by a single dramatic event. More often, it’s the slow build-up of small stresses over time. By making these tiny adjustments, you can protect your spine and stay comfortable for years to come.
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