5 Everyday Habits That May Be Hurting Your Low Back

Low back pain is one of the most common health complaints affecting millions of people worldwide. While injuries and underlying medical conditions can contribute to the problem, many cases of low back pain are caused—or worsened—by everyday habits. Often, these habits go unnoticed until they result in discomfort or chronic pain.

In this blog, we’ll uncover five everyday habits that might be harming your low back and what you can do to protect it.

1. Poor Posture While Sitting

Modern lifestyles often involve long hours spent sitting—whether at a desk, in the car, or on the couch. However, slouching or sitting with poor posture can place excessive pressure on the lower back. Over time, this compresses spinal discs and strains surrounding muscles.

How to fix it:

• Sit with your back straight, shoulders relaxed, and feet flat on the floor.

• Use a chair with proper lumbar support or add a cushion to maintain the natural curve of your lower back.

• Take breaks every 30-60 minutes to stand up, stretch, or walk around.

2. Lifting with Your Back Instead of Your Legs

Improper lifting technique is a common cause of low back injuries. Bending at the waist to pick up heavy objects puts significant strain on the lumbar spine, increasing the risk of muscle strain or even herniated discs.

How to fix it:

• Always lift with your legs, not your back. Bend your knees and keep the object close to your body as you lift.

• Avoid twisting your torso while carrying heavy loads.

• When in doubt, ask for help to lift or use tools like a dolly.

3. Sleeping on an Unsupportive Mattress

Your mattress plays a crucial role in supporting your spine while you sleep. An old or overly soft mattress can lead to poor spinal alignment, causing low back pain upon waking.

How to fix it:

• Invest in a medium-firm mattress that supports the natural curve of your spine.

• Sleep on your side or back, as these positions reduce stress on the lumbar spine.

• Use a pillow to maintain proper alignment; for side sleepers, place a pillow between your knees, and for back sleepers, under your knees.

4. Wearing Unsupportive Footwear

Shoes that lack proper arch support, such as flip-flops or high heels, can affect your posture and lead to imbalances that strain your lower back. Even walking in poorly designed footwear over time can exacerbate low back pain.

How to fix it:

• Opt for shoes with good arch support and cushioning.

• Limit the amount of time spent wearing high heels.

• Consider custom orthotics if you have specific foot issues affecting your posture.

5. Prolonged Screen Time in Unnatural Positions

Looking down at a phone or tablet (a condition commonly referred to as “tech neck”) doesn’t just harm your neck—it can also affect your lower back. The hunched posture caused by prolonged screen use places stress on the spine and lower back muscles.

How to fix it:

• Hold devices at eye level to maintain a neutral spine.

• Use a standing desk or ensure your computer monitor is at eye level.

• Practice the “20-20-20” rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reset your posture.

Protect Your Low Back with Chiropractic Care

Even with healthy habits, the demands of daily life can take a toll on your lower back over time. Regular chiropractic care can help address spinal misalignments, reduce pain, and prevent further issues from developing.

At MDemetriou Chiropractic, we specialize in assessing and treating low back pain with personalized care plans that address the root cause of your discomfort.

Book an appointment today to take the first step toward a healthier, pain-free back.