7 Everyday Habits That Could Be Harming Your Neck and Back

Back and neck pain are prevalent health concerns in the United States. According to the Centers for Disease Control and Prevention (CDC), 39 percent of adults reported experiencing back pain in the previous three months from the time of the study, while other findings report that an estimated one in three people are affected by neck pain each year.

These issues can be exacerbated by various factors, including harmful, but oftentimes unintentional, habits that impact the spine and neck. Let’s delve into some of these habits along with effective ways to correct them for better spinal and neck health.

1. Looking at Your Phone

The average person spends around four and a half hours per day looking at their smartphone, according to recent surveys. Frequent smartphone use can lead to “text neck syndrome,” which can happen from the strain your neck muscles experience when looking down at your phone for hours each day.

Tilting your head forward and rounding your shoulders in this position misaligns the spine and increases the strain on the muscles and ligaments in your neck and upper back. In proper posture, your head balances directly over your spine, but tilting it forward shifts the weight and increases the load on your neck. With the head weighing about 10 to 12 pounds on average, when you tilt it forward, the muscles at the back of your neck must work harder. The further forward your head tilts, the more strain these muscles endure, which can lead to fatigue and discomfort over time.

Spending long periods in this position can cause repetitive strain injuries, as the muscles are continuously held in a strenuous position, leading to chronic pain and discomfort. Symptoms of “text neck” include neck and back pain, numbness in the arms, and other spine-related issues, including cervical disc issues and nerve irritation.

To alleviate symptoms and help prevent further issues:

• Try holding your phone at eye level as much as possible so you’re not always tilting your head.
• Take regular breaks from looking at your phone to stretch and move around.
• Engage in exercises to strengthen and stretch your neck and upper back muscles, such as wall angels, shoulder blade squeezes, chin tucks, and cat-cow stretches.
• Limit the time you spend on your phone and other devices.

2. Limiting Your Physical Activity

Infrequent exercise can significantly impact posture in several ways, especially if you’re lacking core strength, as abdominal and lower back muscles are crucial for supporting the spine. Weak core muscles can cause the pelvis to tilt forward or backward, leading to poor posture and destabilization — and potential back and neck pain. Regular exercise helps keep the muscles that support the spine strong.

To alleviate symptoms and help prevent further issues:

• Take regular walks. Walking is a low-impact exercise that offers many benefits for spinal health. Walking engages and strengthens the core and lower back. It also helps improve circulation which helps nourish spinal structures, such as discs and ligaments. Walking can also help distribute pressure evenly across the spinal discs.
• Incorporate cardio workouts into your routine. Cardio can help promote weight management, which can reduce additional stress on the spine. It also enhances circulation to keep spinal tissues, including the discs, ligaments and muscles, healthy.
• Make sure you’re strength training. Resistance training plays a crucial role in maintaining and improving spinal health by reducing the risk of muscle imbalances throughout the body. It also helps prevent against injuries and reduces strain on the spine. A strong and balanced musculoskeletal system contributes to overall stability, which supports the spine during dynamic movements and can reduce the risk of falls and accidents.

3. Sitting for Too Long

Sitting for extended periods can lead to tight joints and discomfort, which can reduce the range of motion in the joints, especially those in the neck, hips, knees, and lower back, contributing to poor posture and neck or back pain. Extended sitting can also often result in slouching or leaning forward, which can place excessive strain on the spine, neck, and shoulders. This poor posture can lead to tightness and discomfort in these areas.

To maintain proper sitting posture and reduce discomfort, try to keep both feet flat on the floor and avoid crossing your legs (which tilts the pelvis and strains one side of the spine while increasing pressure on the other). Keep your chin tucked, head over your shoulders, and keep your shoulders down away from your ears.

To alleviate symptoms and help prevent further issues:

• Take regular breaks from sitting by getting up to stand, stretching, and moving around. Aim for a five-to-10-minute break every hour.
• If you sit during work hours, adjust your workstation setup to promote good posture. Ensure your chair, desk, and computer screen are positioned to support a neutral spine. Use a chair that provides good low back support and encourages proper sitting posture. Consider using a standing desk or alternating between sitting and standing throughout the day.

4. Lifting Heavy Objects Incorrectly

Improper lifting techniques can strain your back and lead to discomfort or injury. When bending to lift an object, such as furniture or heavy boxes, your upper body’s weight combines with the object’s weight, increasing the load on your back. Bending or reaching shifts the load away from your body, further stressing the lower spine and causing muscle fatigue.

To alleviate symptoms and help prevent further issues:

• Get as close to the object as you can before attempting to lift it.
• Keep your elbows and arms close to your body.
• Engage your core muscles, bend your knees, and keep the load close and in front of you while maintaining a straight back.
• Avoid twisting your body while holding the object.
• Use smooth, controlled movements when lifting.

5. Ignoring Stress

Stress can also cause muscle tension in the neck and shoulders, which leads to tightness and pain in the muscles that could radiate to the head, contributing to tension-type headaches. These headaches often feel like a band tightening around the head. Stress can also make the nervous system more sensitive and reactive and this heightened sensitivity can amplify the perception of pain, making headaches feel more intense or frequent.

To alleviate symptoms and help prevent further issues:

Take steps to manage your stress. (Learn more: “Stress Management for Busy People.”) Consider taking breaks for meditation or relaxation techniques and limiting exposure to stressors when possible.

6. Poor Standing or Sleeping Posture

Poor posture can strain the spine and lead to back pain. Assess your posture regularly, ensuring proper alignment of the spine and neck while both standing or lying down.

Poor standing posture often involves slouching or uneven weight distribution. This can strain the muscles in your neck and back as they work harder to maintain balance and support your body. It can also cause an increase in pressure on the spinal discs.

Sleeping in a position that doesn’t support the natural curve of your spine can cause discomfort. For example, sleeping on your stomach can cause neck strain and back pain due to the excess pressure and unnatural rotation of the head and spine. Sleeping in a position that places strain on your muscles or sleeping in an awkward position for your body — such as sleeping with your arm under your head — can also lead to muscle stiffness and pain.

To alleviate symptoms and help prevent further issues:

• Asses your standing posture with a wall test. A simple wall test can help you assess your standing posture: Start by standing with your back against a wall with your heels about one to two inches away. Check your head, shoulders, and buttocks. Ideally, they should all be touching the wall. There should be a small gap between your lower back and the wall, which allows for your natural spinal curve. If your lower back or shoulders are too far from the wall, you might be slouching. If your head isn’t touching the wall, you might be leaning too far forward.
• Aim to sleep with proper alignment. Many chiropractors recommend sleeping on your back or side and avoiding positions that twist the spine. For additional support and comfort, you can add a pillow under the knees when sleeping on your back or in between the legs when sleeping on your side.

7. Wearing Unsupportive Footwear

Footwear plays a significant role when it comes to spinal health. Proper footwear helps maintain your body’s alignment from the ground up by supporting your the arches of your feet to help evenly distribute your weight, absorbing shock as you walk or run, and preventing unnatural movements that can cause misalignment. Poorly designed or worn-out shoes can also affect your gait, which over time can lead to misalignment in the knees, hips, and spine.

To alleviate symptoms and help prevent further issues:

Choose shoes that provide adequate cushioning and support for your feet, especially if you wear them daily. When purchasing shoes, ensure they fit well, allow room for toe movement, and offer durability and grip for your intended activities.

How a Chiropractor Can Help

If you’ve developed any of these daily habits, seeking the assistance of a chiropractor can be beneficial — along with the suggested strategies above. Chiropractors offer non-invasive care to address and prevent back and neck pain and realign affected joints.

Following a comprehensive examination during your initial visit, your chiropractor will develop a personalized treatment plan tailored to your needs. This plan may include chiropractic adjustments, targeted exercises, and recommendations for lifestyle changes to correct your daily habits, alleviate pain, and strengthen your spine.

If you’re interested in working with a LifeClinic chiropractor, you can learn more and request an appointment here.

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