5 Bad Habits Making Your Back Pain Worse

Back pain can be frustrating, exhausting, and disruptive. But here’s the thing: Sometimes it’s not just an injury or condition causing the discomfort. 

Dr. Dev Sen and our team at Prime Regenerative and Pain Management in Fredericksburg, Virginia, understand how daily habits you might not even think about could worsen your pain. Here, we break down five common culprits and how to fix them.

1. Sitting too much 

Whether it’s at your desk, in the car, or on the couch, long periods of sitting can strain your lower back muscles and spine. Sitting puts more pressure on your spine than standing. Plus, poor posture while sitting can lead to muscle imbalances.

We recommend standing up and stretching every 30-60 minutes, using a chair with proper lumbar support, and adjusting your monitor to eye level to prevent slouching. 

2. Poor posture

Slouching, leaning forward, or hunching your shoulders may feel comfortable in the moment, but over time, these positions stress your back muscles and ligaments.

If you have rounded shoulders when standing or sitting and experience neck pain along with back discomfort, you may need to improve your posture. 

Try keeping your shoulders relaxed and pulled back slightly. Additionally, engage your core to help support your spine — imagine a string gently pulling you upward from the top of your head. 

3. Skipping exercise 

When your back hurts, you might think rest is the answer. But too much rest can weaken muscles that protect your spine. 

Building strong core and back muscles gives your spine the natural support it needs, while regular exercise keeps you flexible and helps prevent stiffness.

For options that fit into a more laid-back routine, try walking, swimming, gentle stretching or yoga, and core-strengthening exercises like planks or bridges. 

4. Carrying heavy bags the wrong way 

Do you always sling a heavy purse, laptop bag, or backpack over one shoulder? This habit could throw your spine out of alignment. Uneven weight distribution strains the muscles on one side of your body, leading to shoulder, neck, and back pain. 

You can improve this issue by switching sides regularly if you carry a shoulder bag, using backpacks with two straps to distribute weight evenly, and lightening your load by removing unnecessary items. 

5. Ignoring sleep position and mattress quality 

Lastly, your back needs proper support (even when you’re asleep). The wrong mattress or sleep position can aggravate pain or prevent your muscles from relaxing. For back-friendly sleep: 

• Choose a medium-firm mattress for better support
• Sleep on your back or side with a pillow for support 
• Avoid sleeping on your stomach 

Sometimes relieving back pain isn’t about one big change; it’s about breaking small daily habits that add up over time. By improving your posture, moving more, and supporting your body, you can reduce pressure on your spine and help your back feel its best. 

If your pain persists or worsens, call us at 540-659-5414 today or use our online tool to request an appointment with Dr. Sen.