Back pain has become a common health issue in today’s world. Many people don’t even realize that their daily habits could be damaging their spine. Suhyun An, a well-known chiropractic expert, shares some surprising everyday activities that might be harming your spine.

Here are 9 common habits that can affect your spine health and simple tips to avoid long-term damage.

1. Poor Posture While Sitting

Many people spend hours sitting at their desk or on the couch. Sitting with a slouched back or leaning forward places extra pressure on the lower back.

Tip: Always sit with your back straight, shoulders relaxed, and feet flat on the floor. Choose a chair that provides good back support.

2. Looking Down at Your Phone (Text Neck)

People often spend a lot of time looking down at their phones, leading to neck strain—commonly known as "text neck."

Tip: Try to hold your phone at eye level. Take regular breaks to stretch your neck and shoulders.

3. Carrying Heavy Bags on One Shoulder

Carrying a heavy purse or backpack on one shoulder can cause muscle imbalance and spine misalignment.

Tip: Use a backpack with two straps to balance the weight or switch sides frequently if carrying a single-strap bag.

4. Sleeping on the Wrong Mattress

The wrong mattress can lead to back pain and poor spinal support during sleep. Both overly soft and extremely firm mattresses can cause discomfort.

Tip: Use a medium-firm mattress that supports your spine’s natural curve. Sleeping on your back with a pillow under your knees can also help reduce pressure.

5. Sitting for Too Long Without Moving

Sitting for long periods can lead to stiffness and reduced blood flow to the spine and surrounding muscles.

Tip: Try to stand up, stretch, or take a short walk every 30 minutes to improve circulation and reduce tension.

6. Wearing High Heels Regularly

Wearing high heels often can shift your body’s natural posture and place strain on your lower back.

Tip: Limit how often you wear high heels. When possible, opt for comfortable shoes with good support to reduce stress on your spine.

7. Lifting Objects Incorrectly

Many people injure their back by bending at the waist while lifting heavy objects.

Tip: Always bend your knees and keep the object close to your body. Use your legs to lift rather than your back to avoid injuries.

8. Driving for Long Hours

Driving for extended periods can cause back discomfort due to poor seating posture and lack of movement.

Tip: Adjust your seat to support your lower back and take regular breaks to stretch during long drives.

9. Ignoring Back Pain

Ignoring back pain can lead to serious spine issues over time. Many people delay seeking help, which can make things worse.

Tip: Pay attention to any recurring back pain. Seek advice from a healthcare professional early to prevent further damage.

Final Thoughts

Taking care of your spine doesn’t have to be complicated. As Suhyun An points out, these daily habits can slowly harm your spine without you even noticing. However, making simple changes—like improving your posture, lifting correctly, and being mindful of your sleeping position—can go a long way in keeping your back healthy.

Your spine plays a crucial role in your overall health, so taking small steps today can help prevent major problems tomorrow.

Suhyun An Reveals 9 Everyday Activities That Harm Your Spine